Sharing Some Wednesday Wisdom
Katelyn Sander

Sharing Some Wednesday Wisdom

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

We know you've had to make a lot of adjustments in the last couple of weeks. You may now be working from home. Your stress and anxiety levels might be keeping you awake. You might be struggling with isolation and social distancing. Just take a breath. In. Out. And read on for some health, wellness, and fitness tips to help you structure your day. We're all in this together.

Inspiration of the Day

"Kindness is giving hope to those who think they are all alone in this world." - PAKtivist

Bite of the Day

In the gym, Lorna Caldwell is a force to be reckoned with. In the kitchen? The woman's unbelievable. She shares one of her personal favourites below!

Creamy Celery & Blue Cheese Soup (serves 6)

  • One large head celery chopped
  • One small diced onion
  • One peeled Yukon or russet potato chopped
  • One 900 mL carton of vegetable or chicken stock
  • 1/2 stick of unsalted butter
  • 5 oz. Cashel blue cheese or your favourite tangy blue
  • 5 oz. 10% or 18% cream (optional)
  • Ground pepper & salt to taste

Melt butter in a large saute pan, then add celery, onion, and potato and simmer, coating all ingredients with butter, for 10-15 minutes.

Add the carton of stock and simmer for another 30 minutes, or until all ingredients have softened.

Pour into a blender in batches, (use caution when broth is hot) adding the crumbled blue cheese and liquidizing each time.

Add cream if you'd like an extra decadent level of richness.

When serving, sprinkle with chopped chives, celery leaves, or crispy croutons for garnish.

Workout of the Day

One of the BEST things about a tough workout is the positive stress it creates. Among other things, it will help clear those stress hormones from your system!

For those of you missing the heavy weights, Peter from the Adelaide Club, is getting really creative in his home gym. Hit this awesome workout. It might not feel too terrific during...but you will feel incredible when you're done!

Full Body Workouts/High Rep/Little Rest:

The weight, rep range, sets and REST are what Peter used. He's a bit of a crazy beast. Modify as you need to. I did it without weights at all and it was wonderfully tough.


(with 25lb dumbbells per arm (or whatever fits your stress/comfort zone))

12 lateral lunges right leg
12 lateral lunges left leg
20 backward lunges right leg (faster)
20 backward lunges left leg (faster)
20 Romanian DL

Rest 60 seconds

Push-ups to failure (I went for 30 plus...Meg's note: If you're going to modify your push-ups, rather than do them off your knees - try elevating the push-up so you leverage your whole body)
20 slow decline chest press (holding a glute bridge (squeeze the buns!!!!)

Rest 60 seconds

10 arm curls
10 tricep kick-backs

Rest 60 seconds

15 front shoulder raises
15 lateral shoulder raises
25 overhead shoulder raises

Rest 60 seconds

25 bent over rows

Rest 60 seconds


24 lateral lunges right leg
24 lateral lunges left leg
25 backward lunge right leg
25 backward lunge left leg
30 Romanian DL

Rest 60 seconds

Push-ups to failure (I went for 30 plus)
25 slow decline chest presses

Rest 60 seconds

15 arm curl
12 kick-backs

Rest 60 seconds

15 front shoulder raises
15 lateral shoulder raises
30 shoulder press (think pumps - fast)
25 bent over rows

Stretch of the Day

Many of us hold stress in our upper back, shoulders, and neck. If we're also suddenly working on a laptop more than usual, we may be spending way too much time in a hunched position. Hit this stretch throughout the day to open up the chest, create some much needed movement in the T-Spine and rib cage, and lengthen through the sides of the neck:

Lie on your left side and stack your knees and ankles on top of one another. If you are more flexible you can keep the bottom leg extended so the top knee drops to the floor.

Extend your left arm onto the floor. Reach your right arm so your right hand is on top of your left and relax your head onto the mat. Use a towel if it's more comfortable to have your head a little elevated.

Lift your right hand and twist from your torso (brace your core!) to extend your right arm to the other side (making a T with your arms). Your face follows your arm. Repeat 5 - 10 times.


Keep the arms extended like a "T". Rotate the face back towards the LEFT arm. Think about reaching your face and your top hip away from your RIGHT arm. Supine and pronate (turn up and turn down) the RIGHT hand back and forth. Imagine you are reaching your RIGHT hand away from your midline. Hang out in this position as long as you like.

When you're ready, bring the right arm back over your body and place it against the left. Hug your knees into your chest, and roll to the opposite side. Repeat the entire sequence on the other side!

Recovery of the Day

Think of and perform one small, unexpected act of kindess today. It will make at least 2 people feel really good.


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

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