Tag: Blog

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the power of knowing a name (Ottawa)


  • This morning was a staple November Project Ottawa workout. Maybe this was your second 6:29am workout this week or maybe it was your first workout ever. We know we’ve said it before but we’ll say it again, there’s power in spending those early mornings together. Not only are you testing your abilities and challenging yourself, your actions and willingness to give it your all spices it up for those around you. *Spices it up; can also be translated into: you push yourself harder with those around you, without question. read more

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Thankful (Ottawa)

This morning our hearts are FULL. From a beautiful start of the day, catching a beautiful sunrise and sharing it with great people. For anyone who was out of town and couldn’t make it, or who showed up just a little late you missed a quartet performance. Given our brief history of disturbance in a quiet neighbourhood, we thought we would grace the locals on a holiday morning with a song during the bounce to awaken them and ease them into the day. I haven’t heard any reports yet of positive reviews, but I bet they are coming, or I just didn’t hear about the comments walking back to the vehicles after the bounce and 6K.  read more

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Thanksgiving is for thanking and thinking and giving (Ottawa)

Today we did our Thanksgiving workout- a day of gratitude. Location change from last year, maybe some changes in the group, but it was a morning of shared thoughts and expressions of gratitude, with a lot of movement in 30 minutes. You gave that! So thanks to YOU.

They say what you do in the first hour of your day can set your tone for the rest of the day. I don’t have the source that says that, but is it more valid if I’ve experienced it myself? And even more so valid if anecdotally the people around me have experienced it too? Happy to chat more of this over coffee with anyone who has greater insight. read more

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You can do anything for five minutes (Ottawa)

You did that this morning. Proved this very thing. You proved that you can push through for five minutes. The work compounded when we did 5 minutes, then 5 minutes more, then 5 minutes more etc…. But you pushed that movement as much as you could. Did you find yourself slowing down those mountain climbers, but continuing to just keep moving? Did you modify the burpees to just keep moving with your group of four? That was a push, and a LOT of burpees but we knew you could do it. read more

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A last kick of the can (Ottawa)

The dark season is upon us and headlamps shining in your face walking up concrete stairs is just not the best option for the morning. So, today we took in a last visit at our home, and took on the stairs full throttle.

Today was PR day, personal record, personal best, race day. I don’t even know how many people raised their hands when we asked who PR’d, but it was a LOT. It’s amazing to see the progress over the course of the summer, or compared to last year. That’s your hard work you have been putting in, the consistency week in and week out, or it was a commitment to just keep moving, that allowed you to take on a little bit more today. If you didn’t PR today, that’s okay too. We said to give it just 1% more, a little extra push, and if your best today wasn’t one more section than last time, we know it was your best today. And we are proud of you for that. We are proud of you for showing up, for being part of this community, for pushing someone else up the stairs, for pacing someone behind you, for pushing to keep up with someone ahead of you. If it was your first time, we applaud you for taking on PR day…hopefully you think of us the next three days that your legs remind you of this morning’s workout. read more

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Thank you for sharing your morning (Ottawa)

We were talking to a couple people post stadium stair sprints and relay races… during coffee and bagel connection time. Some newbies wanted to know the story of how this all started. It’s hard to believe it was more than 2.5 years ago that we started pledging in January 2017. We reflected back to that time when 4 of us ran around the Arboretum, slushy and wet and cold. Yet every Wednesday, we finished up with a photo, we gave each other hugs and talked about how cool it was to be working out together, and how fun it was to be together in the dark and cold. We will never forget those moments. read more

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Bridge Month (Ottawa)

What a month of January it’s BEEN! Reported yesterday, this is the most snow that has ever fallen in Ottawa! This just enhanced the experience of making the most of January and the start of 2019, almost (but not quite) as much as the people who came out.

We kicked off 2019 with the spider bounce and howling winds and beauty views of the Alexandra Bridge. Next up was lunging our way across the tight quarters of Pretoria bridge, where we met a few new buddies through some strength movements, sprinkled with snow, removing clothing layers easily and disco lights beaming in the background. Week 3, we experienced the most magnificent skating morning, with an under-the-bridge-bridge workout at Patterson Creek. Our gentle bounce on skates echoed under the bridge singing to “The Good ol’ hockey days”. Week 4 we declared the first ever SNOW DAY (Badges are being safely delivered to their soon-to-be owners to show those off across the city) at the Adawe Bridge. We shared a stunning snowfall, and when snow wasn’t flying in our faces, we got to admire the Rideau River rushing underneath us. It was a challenging team workout that pushed our limits as much as we wanted them to. Finally, Bridge month was topped off with a classic… one of the most beautiful views in Ottawa over the Rideau Canal – the Corktown Footbridge (AKA Lovelock bridge). This pushed us above and below the bridge, across the canal, and teams of 3. This workout allowed each individual to be challenged, potentially in an area of weakness, no matter who was setting the pace. read more

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Consistency (Ottawa)

Consistency- a principle that dictates success in anything you do. How one defines success is variable. Success with your health, with your relationships, with your personal goals, family goals, or professional goals.

This variability is true of the reasons people #justshowup to November Project as well. Everyone has a reason, maybe multiple… there has to be a big enough reason to wake up in darkness, get dressed in the dark out of your warm bed, and head out into your car that will barely start to make it for the 6:29am bounce.
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Meet the Sparkettes (Guest blog- Ottawa)

Anne shows up with an incredible energy. She is an example for the tribe, as well as her 3 awesome daughters. We are very grateful to have her as part of this community. She also first showed up on a snowy morning in the winter. That is badass. For those friends who are going to “wait until it’s warmer”, here’s a lady who didn’t come up with excuses. She came up with reasons to make it happen. Sometimes people hesitate when they tell us they haven’t been out in a while, or say sorry when they miss a workout…. what we tell people is that we are happy every time they show up, no matter how frequent or infrequent. They are always welcomed with open arms. The Sparkettes bring an energy every time they show up and we love having all of them with us.  read more

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Weatherproof (PVD)

The forecasts for this week called for rain, and rain was had.  In fact, “rain” doesn’t describe the amount of precipitation that took place.  Deluge seems a bit more accurate, because things got floody.

The sky leaked a little a lot

It was the type of day where you wake up, see the weather, and think “I’ll stay home.” Which was a terrible choice, frankly.  Because the rain made it SO.  MUCH.  FUN.   read more