Time IS on your side
Katelyn Sander

Time IS on your side

Living Well

Time IS on your side. Yes it is.

We’ve been talking about the importance of strength training for your bones, for your posture, to keep you tall and centred and stable. Strength training counterbalances sitting too many hours, and can beautifully compliment the activities you love: cycling, running, golfing, playing the guitar, reading to your kids.

Many of us are most comfortable with strength training that uses weights. It’s a simple, obvious way of really loading the muscles. No question we need to challenge those muscles if we’re going to create positive adaptations.

But dumbbells, barbells, and machines are not necessary. Using just your own bodyweight, you can challenge your body, especially if you TAKE YOUR TIME. Effective strength training works because we LOAD the body. We can load it by increasing the weight we are lifting… increasing the number of times we lift something… and by increasing the time under which we have to bear that load. It’s simple too. And I tell you – it can be brutally hard. And awesomely effective.

There are many things I love about training using time under tension. My favourite is that often you end up hanging out longer at the end ranges of your motion. We tend to live within comfortable, moderate ranges. It’s not often we have to reach really, really high, stoop really, really low, lower our whole torso down to the ground with both incredible control and depth… And – if you don’t use it – your full range – you lose it. We become weak in these more extreme ranges. We become less mobile, powerful, agile, capable, and more susceptible to injury when we have to make a large movement unexpectedly.

Need I say more?

I challenge you to take a moment and go through these movements with Candice in our Trainer Moves below. I promise: it will be time well spent!

Inspiration of the Day

“The two most powerful warriors are patience and time.” – Leo Tolstoy, War and Peace

Live Workout of the Day

Today is going to be a great day because we’ve got our THREE regular 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

There is so much you can do with the time under tension principle to create interesting, effective full body workouts. Candice shares some key technical information and then guides you through some terrific (grueling!) examples!

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


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

Previous Article Planning the perfect Thanksgiving weekend
Next Article The benefit of closed doors...