Katelyn Sander


Living Well

It continues to be an unexpected, dynamic, strange time. And because of that, there is so much to learn and grow from.

One huge discovery for me is how much I have underestimated the power of fear. 

Fear is a survival mechanism. A vital tool that can help us identify problems, motivate us to act quickly, and facilitate the ability to protect ourselves and those we cherish. Gentle fear – caution – can help us imagine scenarios we need to be prepared for. Fear can be an awesome reaction. And it can be awful.

Fear is typically accompanied by a higher heart and breathing rate. But these can progress to racing levels, where your chest becomes tight, and the body is overwhelmed by dizziness, anxiety, and panic. You feel powerless instead of powerful. And this vulnerability can push you to make poor decisions. Your world becomes increasingly smaller. The imagination that once served you well becomes panicked and unreasonable. You stop trusting where you once did. You make rash decisions as you grasp for lifelines. Your blurred vision cannot clearly see.

My post Tuesday centered around diaphragmatic breathing. I encourage any of you who are struggling with fear and anxiety to try different methods for slowing your breath and heart rate. Managing the physiological symptoms will help you tackle what is frightening you from a stronger, clearer place. You will be able to think a little clearer. Access more resources. Ask the people you trust for help.

When you encounter someone you care about behaving irrationally, take a moment to ask yourself if they are afraid. There is – after all – so much to be uncertain about. So much people perceive they cannot control. And this is frightening. 

A frightened human being can come across as defensive, angry, argumentative, and unreasonable. No one would blame you for getting your shoulders up. Far more helpful to take a deep breath. When in doubt these are my default reactions: ask, listen, ask, listen… Encourage them to verbalize what they are feeling. Listen, really listen with openness and curiosity. Allow the ferocity of emotion to abate. An empathetic listener is a strong and calming anchor. The careful back and forth dialogue that can ensue fosters a sort of ally-ship. “You are not alone” is the message. As I said, when people are frightened their world can get really small. Step into their world and help them stretch the walls back out.

(If they are in your COVID bubble… give them a hug.)

Inspiration of the Day

“Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.” - Marie Curie

Live Workouts of the Day

Today is going to be a great day because we’ve got THREE live workouts for you to join!


Join Adriana for your morning pick-me-up! This workout will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 812 2541 6617
Password: 013104


Get an amazing cardiovascular workout on an indoor bike. The workout will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 11:00am (45 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 862 7308 7908
Password: 263088


This workout will challenge you to your max! Come out and perform the prescribed workout for the day. This workout utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

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

Click here to join the workout.

Meeting ID: 842 2984 9491
Password: 510345


Click here to view this week’s schedule.

To learn more about our virtual live workouts, please reach out to Lauren directly.

Trainer Moves of the Day

I needed a really great workout after the long weekend. Something that would be challenging and would tire me out. So, I tuned in to Lauren's live HIIT workout yesterday afternoon and got everything I was looking for - and more. And, of course, I didn't want you to miss out.

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

Bite of the Day

I was craving something crunchy on my salad yesterday. And it was cool enough to put the oven on before lunch. These little chickpeas took about 25 minutes start to finish (3 minutes prep!) and were so delicious I think I snacked them all up before the salad was ready!

  • Preheat oven to 400 degrees (I used “Oven Roast” setting).
  • 1 can chickpeas – rinse, drain, and dry really well. Remove the skins.
  • Pile the peas on a baking sheet lined with parchment paper. Cover with 1 tbsp olive oil and spread them across the pan. Sprinkle with Kosher salt. 
  • Roast for 20 minutes until crispy! Stirring/shaking the pan once or twice.
  • Remove from oven and sprinkle with smoked paprika. (Cumin would be yummy too?!)
  • Enjoy right away. As a snack, on salad… They will be okay tomorrow… put them in a container but not in the fridge… but they lose their delicious crispiness pretty quickly!


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

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