Make your bed every morning...
Make your bed every morning...

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed...

Make your bed every morning...

Lifestyle

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back? Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Sunshine is on the way
Sunshine is on the way

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope...

Sunshine is on the way

Lifestyle

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope everyone had a great long weekend. It is odd to think of this as a long weekend, since it has been a very long 10 weeks of isolation. We found that it helps to keep a balance between relaxation and productivity. Our team has stayed busy by reading, baking, working out, outdoor walks, and most importantly, staying up-to-date and educated.

Bring What You Have.
Bring What You Have.

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work...

Bring What You Have.

Lifestyle

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work into 4 bizarre, unconventional days. Who better to look to for guidance and inspiration than the unusually courageous, resourceful individuals trained to thrive during unconventional warfare: SEALs.

Crowns and Coronas
Crowns and Coronas

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of...

Crowns and Coronas

Lifestyle

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of happiness and sense of fulfillment. We also know that people who perceive that have a greater sense of control and are better able to live in the present. A sense of lack of control can be pervasive. And there is so much we cannot control these days.

The Long Weekend
The Long Weekend

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one...

The Long Weekend

Lifestyle

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one another. But I said this last weekend and I will say it again: Make. Your. Weekend. A. Weekend. Completely clean up your home office and shut it down. Don’t you dare treat Monday as a way to get caught up on work or home schooling for your kids.

The Destination or the Journey?
The Destination or the Journey?

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement:...

The Destination or the Journey?

Lifestyle

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement: Attainment of an ultimate outcome, level of success, or mastery. A process on the other hand is the organization and execution of different strategies, actions, and habits in order to attain said goal.

Taking Risks
Taking Risks

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put...

Taking Risks

Lifestyle

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put your head down and commit your best effort, you will grow, learn, and become more resilient and confident. All this irrespective of whether or not you achieve “success”. The skills you acquire help you approach other risks in more effective ways and increase your chances of being successful in the future. This is the stuff that heroes and leaders are made of.

Intrinsic Motivation
Intrinsic Motivation

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that...

Intrinsic Motivation

Lifestyle

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that just feels good. We are intrinsically motivated to do something because the work or process itself is rewarding, interesting, enjoyable. We’re more likely to repeat an activity, form a habit if it feels good, it’s fun, and it’s what you want to do. That’s what intrinsic motivation is all about: ensuring what you are doing fosters a sense of fulfillment, competence, and autonomy. Science would tell us, people who are intrinsically motivated to exercise are far more likely to make exercise a life long habit. Good to know.

The Cook and the Baker
The Cook and the Baker

The Cook and the Baker

Ah… to cook or to bake? That is the question. I quite enjoy both. Though they...

The Cook and the Baker

Lifestyle

The Cook and the Baker

Ah… to cook or to bake? That is the question. I quite enjoy both. Though they are quite different, and I do in the end prefer one over the other.

Measurement...matters?
Measurement...matters?

Measurement...matters?

Okay. It’s Monday. So, let’s keep things simple and definitive: Yes,...

Measurement...matters?

Lifestyle

Measurement...matters?

Okay. It’s Monday. So, let’s keep things simple and definitive: Yes, measurement matters. I’ve been talking about how meaningful measurement is in my Exercise Fundamental pieces: How measuring intensity through heartrate, RPE, and power helps ensure your training is appropriate and effective.

Mental Health Week
Mental Health Week

Mental Health Week

Last week was Canadian Mental Health Week, so this week, we’ve included some ways...

Mental Health Week

Lifestyle

Mental Health Week

Last week was Canadian Mental Health Week, so this week, we’ve included some ways that have helped us stay happy, healthy, and informed. Physical distancing can be very isolating, but this is something we are feeling and getting through together. It is important to us that we reach out to our community while we are unable to see each other in the Clinic. Whether through calls, emails, virtual sessions, or this very blog, we want to stay connected with you.

Happy Mother's Day
Happy Mother's Day

Happy Mother's Day

Today, we celebrate the most important women in our lives – our mothers, mother...

Happy Mother's Day

Lifestyle

Happy Mother's Day

Today, we celebrate the most important women in our lives – our mothers, mother in laws, grandmothers, wives, partners, daughters… But this year, Mother’s Day won’t be celebrated the way it normally is. Maybe you’ll Facetime your loved ones to celebrate the day. Maybe you’ll drop off a present or flowers on the front step. Maybe you’ll make their favourite recipes and share memories with your own kids. However you spend the day, we want to celebrate with you.

Mother's Day can be bittersweet
Mother's Day can be bittersweet

Mother's Day can be bittersweet

Mother’s Day is tough for some of us. Maybe you’re struggling to conceive....

Mother's Day can be bittersweet

Lifestyle

Mother's Day can be bittersweet

Mother’s Day is tough for some of us. Maybe you’re struggling to conceive. Perhaps you recently lost or are losing a parent. Maybe you’re estranged from your mother. Maybe you have lost a child. I promise the entire blog isn’t sad. Besides it’s okay to be sad.

The Weekend. Take it Seriously.
The Weekend. Take it Seriously.

The Weekend. Take it Seriously.

Is there are clear distinction between “The Week” and “The...

The Weekend. Take it Seriously.

Lifestyle

The Weekend. Take it Seriously.

Is there are clear distinction between “The Week” and “The Weekend” in your life? There are so many reasons why having a clear separation, a notable difference is vital. We all have different careers, job stresses, life challenges, and blessings. Still, I bet there are a few things we have in common in terms of what differentiates our week from our weekend.

Adversity and Breaking Ground
Adversity and Breaking Ground

Adversity and Breaking Ground

As many bright young women do, in her mid-20s Elizabeth Blackwell wanted to go to...

Adversity and Breaking Ground

Lifestyle

Adversity and Breaking Ground

As many bright young women do, in her mid-20s Elizabeth Blackwell wanted to go to medical school. One of her dearest friends suffered from a terminal illness and confided in Elizabeth that she felt she would have fared much better had she received care from a female physician.

The Power of Pausing
The Power of Pausing

The Power of Pausing

Barclay Hollinger, a long-standing Personal Trainer at the TAC, is treating what he...

The Power of Pausing

Lifestyle

The Power of Pausing

Barclay Hollinger, a long-standing Personal Trainer at the TAC, is treating what he calls a “forced pause” as a positive challenge. He has developed structure and simple goals to create ongoing, meaningful, and sustainable growth and change. For his wife and children – who he adores. And also – for himself.

Size doesn't matter
Size doesn't matter

Size doesn't matter

May 5th, 1892. The Mexican Army, led by Ignacio Zaragoza was half the size...

Size doesn't matter

Lifestyle

Size doesn't matter

May 5th, 1892. The Mexican Army, led by Ignacio Zaragoza was half the size of its opponent. The battle at Puebla against Napoleon III’s French Army began at dawn. The Mexicans lost 100 soldiers – while the French lost almost 500 – and by nightfall, were victorious. 

Staying Healthy
Staying Healthy

Staying Healthy

It’s been another long week of isolation. But we’ve found some really...

Staying Healthy

Lifestyle

Staying Healthy

It’s been another long week of isolation. But we’ve found some really wonderful things to be thankful for. We’re thankful for the frontline workers that continue to keep us safe. We’re thankful for Sunday’s beautiful sunshine. We’re thankful for our friends and loved ones. And our health. Delicious, nutritious food. And all of you.

Ça va bien aller
Ça va bien aller

Ça va bien aller

It’s going to be okay. These are the words of Canadian NFL player Laurent...

Ça va bien aller

Lifestyle

Ça va bien aller

It’s going to be okay. These are the words of Canadian NFL player Laurent Duvernay-Tardif who has now joined our courageous frontline fighting the coronavirus. The offensive lineman’s key role is to block in order to protect the receivers and the quarterback. It may not be the most glamorous position, but it is arguably one of the most important. How fitting.

You've been Hijacked!!!
You've been Hijacked!!!

You've been Hijacked!!!

To “hijack” is essentially to commandeer something and force it to go in a...

You've been Hijacked!!!

Lifestyle

You've been Hijacked!!!

To “hijack” is essentially to commandeer something and force it to go in a different direction. Emotional hijacking happens when the part of our brain that processes emotions is bypassed. We don’t get the opportunity to reason and be rational about how we suddenly feel and we are steered sometimes completely off course.

TGIF: The Weekend Starts Tomorrow

Posted: Apr 2, 2020

"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.

Print