Blood, Sweat, & Tears
Katelyn Sander

Blood, Sweat, & Tears

Living Well

It’s time to get a little – or a lot! – more physical on this journey we’re taking together. First, let’s recap from last week:

You are:

  • Trying to get more restorative and REM sleep.
  • Making yourself a priority.
  • Embracing that everything counts – every extra glass of water, piece of kale, extra step, night of sobriety, 7 minutes of resistance training…
  • Counting the stuff you can measure as a way of setting benchmarks, noting progress, feeling purposeful, and staying motivated.
  • Figuring out how to make exercise a priority.

For me, all of this works better when I have two things in place:

  1. I know why or how the behaviour I’m trying to embrace is beneficial (and those benefits are important to me)
  2. It’s relatively easy to adopt the behaviour

Blood, sweat and tears?! Aerobic exercise baby! The stuff that makes your heart pound, soaks your t-shirt and well… is that “tears” or “tears”? Micro tears in the muscle to make you stronger? Love that! Real or hypothetical tears rolling down your face because the wind stings your eyes or you’re able to give in to and purge a little sadness or stress as you move? Love that too.

Meg’s Top Benefits of Aerobic Exercise:

  • A sharp mind: improves memory, reasoning, judgement, and creativity.
  • A calm mind: rhythmic breathing and movement provides moving meditation, and the physical stress purges accumulated stress hormones.
  • A fulfilled mind: hormonal changes decrease depressive and anxious symptoms. The movement itself feels innately – or consciously – purposeful.
  • A resilient body: beyond making your heart, lungs, bones, and muscles stronger – moderate aerobic exercise specifically activates your immune system in a way that leaves you less susceptible to illness.

Fitting it in:

  • Walk. You need to elevate your heart rate – but you actually don’t HAVE to do it to the point where you are sweating profusely or even at all. Walk after dinner, walk between conference calls, walk your kids to school.
  • Earn your shower: Before you get wet from the outside, get wet from the inside! 3-10 minutes of sweating before you jump in the shower. Do some squats, jumping jacks, and burpees. Charge up and down the stairs. Sprint around the block one time.
  • Wake up 15 minutes early. First thing in the morning means you get it done. Committing to an hour first thing? That would be daunting for me. But 10-15 minutes (aka earn your shower?) – I can do that. Tuesday to Friday anyways. And then commit to something a bit longer on the weekend.
  • Earn your lunch: 10-20 minutes before your lunch break.
  • Bike & work: Bike to work? Sign up for Bike Share and you can UBER one way and bike the other. Stationary bike while you read through a report? During a family zoom call?
  • Top Tip: Schedule it in. Actually schedule 5-7 exercise appointments throughout the week and commit to sticking to 3-5 of them. Remember everything counts: So if you schedule 45 minutes, but only end up having 18 minutes? Don’t fall into the “why bother” chasm. Just do it!

Inspiration of the Day

"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit." – Morihei Ueshiba

Live Workout of the Day

Happy Monday! Penny’s workout is here to brighten your lunchtime!


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

No equipment necessary this week!

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

Click here to join the workout.

Meeting ID: 864 5295 2847
Password: 991724


Click here to view our weekly schedule.

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

Trainer Moves of the Day

This workout is designed for cyclists… but runners you could hit it too! There’s a manageable 3-minute interval right around your threshold, bookended with two sprints. Recovery spin in between. The sprint at the beginning of the set will make initially holding your threshold pace really tough… amazing for encouraging the body to adapt to figure out how to recover faster. And it trains your brain that you are stronger than you think… you just need to push through sometimes. The second sprint encourages optimal/additional muscle fiber recruitment and trains you to be able to generate power despite a certain level of fatigue. The recovery spin on the other side will boost your endurance and get you prepped for the next onslaught!

  • 4-7 minutes (Zone 1 building to Zone 2)

Build to and maintain a cadence that feels great!

  • 8 second pick up, higher gear, higher cadence (Zone 5-7)
  • 40-60 seconds recovery (Zone 2)

Repeat 4-7 times

Easy Ride 4-7 minutes (Zone 2)

  • 20-35 seconds Sprint (Zone 5-6)
  • 3 minutes (Zone 4)
  • 10-15 seconds Sprint (out of the saddle?! Zone 5-7!)
  • 4-5 minutes (Zone 1-2)

Repeat 5-8 times

  • 7-10 minutes (Zone 2-1)


Intensity Guidelines:

Note that using heart rate training zones have limitations. For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts. Variables such as psychological stress, fatigue, and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.


RPE 10 max

Typical Interval



Zone # (1-7)






“VERY easy”



Active Recovery





Zone 1




60+ minutes


Aerobic or “all day pace”

Zone 2




20-90 minutes


“Race Pace”

Zone 3




5-30 minutes


Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4


VO2 Max


3-8 minutes


Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5


Anaerobic Capacity


30 sec – 2min


Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6


Neuromuscular Power


>15 sec


Maximum effort

Zone 7


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


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

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