The 20-Minute Rule for Mobility
The 20-Minute Rule for Mobility

The 20-Minute Rule for Mobility

Chairs have become the biggest rival to pain free movement: hips shorten, glutes...

The 20-Minute Rule for Mobility

Lifestyle

The 20-Minute Rule for Mobility

Chairs have become the biggest rival to pain free movement: hips shorten, glutes deactivate, hamstrings press together, back begins to round, core disengages, and head sits foward. It's no wonder we often experience back pain, shoulder pain, hip pain, and carpal tunnel agony after sitting on a plane, in a car, or at a desk at work. As hard as we may try, we can't avoid sitting. So, how can we fix this? Enter the 20-minute rule...

The GYROTONIC Method: How could it help you?
The GYROTONIC Method: How could it help you?

The GYROTONIC Method: How could it...

Have you hit a wall with your workouts? Are you struggling to rehab a lingering injury?...

The GYROTONIC Method: How could it help you?

Lifestyle

The GYROTONIC Method: How could it help you?

Have you hit a wall with your workouts? Are you struggling to rehab a lingering injury? Do you simply want a new exercise to add to your regular routine? It might be time for you to integrate a new form of movement – one that will improve your range of motion, strength, and balance. Enter, the Gyrotonic method.

Bracing & Shockwave Therapy at our Clinics
Bracing & Shockwave Therapy at our Clinics

Bracing & Shockwave Therapy at our...

Members visit our Clinics for a number of reasons: whether they've been recently...

Bracing & Shockwave Therapy at our Clinics

Lifestyle

Bracing & Shockwave Therapy at our Clinics

Members visit our Clinics for a number of reasons: whether they've been recently injured, they're suffering from regular aches and pains, or they need treatment to help with a chronic condition. Two of the most common ailments we see at the Clinics are ligament and tendon injuries.

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre
The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

The Enbridge Ride to Conquer...

We're pleased to announce that The Cambridge Group of Clubs is this year's...

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

Lifestyle

The Enbridge Ride to Conquer Cancer: Benefitting Princess Margaret Cancer Centre

We're pleased to announce that The Cambridge Group of Clubs is this year's official Health & Wellness Sponsor for the Enbridge Ride to Conquer Cancer benefitting the Princess Margaret Cancer Centre, now in its twelfth year.

Spring Clean Your Fitness Routine
Spring Clean Your Fitness Routine

Spring Clean Your Fitness Routine

Spring is finally here! After a long, cold winter, it's pretty exciting to get...

Spring Clean Your Fitness Routine

Lifestyle

Spring Clean Your Fitness Routine

Spring is finally here! After a long, cold winter, it's pretty exciting to get outside again and experience new life. The birds are singing, the sun is warm, and the trees are starting to bud! During the winter months, a lot of us tend to hibernate, which leads to a lack of motivation around our wellness routine - that may mean we eat more calories, partake in fewer workouts, or spend more time with the TV and Netflix.

Refreshing for Spring: Supporting Your Liver through the Seasonal Transition
Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

Refreshing for Spring: Supporting...

Spring is a time of reset and rebirth; it is when we shed our winter layers, transition...

Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

Lifestyle

Refreshing for Spring: Supporting Your Liver through the Seasonal Transition

Spring is a time of reset and rebirth; it is when we shed our winter layers, transition from nesting and resting to spending more time outdoors being active and enjoying the extra hours of sunlight. In order to achieve and maintain optimal health during this transitional season, it is important to align ourselves with the changing climate by making the appropriate shifts in diet and lifestyle.

5 Minutes with Meg: Surprises
5 Minutes with Meg: Surprises

5 Minutes with Meg: Surprises

I've been thinking a lot about...the power of the unexpected. We spend - I think -...

5 Minutes with Meg: Surprises

Lifestyle

5 Minutes with Meg: Surprises

I've been thinking a lot about...the power of the unexpected. We spend - I think - too much time focused on the future and not enough time engaged in the journey. There's lots of evidence to suggest living more of your life in the moment leads to a richer, healthier, more fulfilled life. But I digress.

Tyler's Tips for Preparing for an Upcoming Marathon
Tyler's Tips for Preparing for an Upcoming Marathon

Tyler's Tips for Preparing for an...

It’s that time of year again. The snow is finally behind us – we hope!...

Tyler's Tips for Preparing for an Upcoming Marathon

Lifestyle

Tyler's Tips for Preparing for an Upcoming Marathon

It’s that time of year again. The snow is finally behind us – we hope! – and we’re getting ready to take our workouts back outside. And, for the Cambridge Club’s squash professional Tyler Hamilton, it’s not a moment too soon, as he begins the final stages of his preparation for April’s Boston Marathon.

Molecular You: What you need to know about the Sport Medicine Clinic's new program
Molecular You: What you need to know about the Sport Medicine Clinic's new program

Molecular You: What you need to...

What if we set our goals based on the scientific evidence of our body’s needs?...

Molecular You: What you need to know about the Sport Medicine Clinic's new program

Lifestyle

Molecular You: What you need to know about the Sport Medicine Clinic's new program

What if we set our goals based on the scientific evidence of our body’s needs? What if we checked our biochemistry to see what was out of whack and needed fixing first? Wouldn’t there be more incentive to stick to our goals if we knew that we could improve our performance, address a nutritional deficiency, or mitigate specific risks?

Superior Smoothie Options are Closer than you Think...
Superior Smoothie Options are Closer than you Think...

Superior Smoothie Options are...

At the beginning of February, the Adelaide Club launched their brand-new smoothie menu....

Superior Smoothie Options are Closer than you Think...

Lifestyle

Superior Smoothie Options are Closer than you Think...

At the beginning of February, the Adelaide Club launched their brand-new smoothie menu. Featuring 5 nutrient dense smoothies that make it convenient for Members to maximize their workout efforts, the HUB’s new menu was designed to fuel happy and healthy Club Members. By elevating the smoothie menu, the HUB now supports the nutritional demands of the Adelaide Club’s Members, enriching their experience at the Club.

Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help
Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help

Migraines, Headaches, &...

Cranial osteopathy is a subtle treatment using a very light touch to "listen"...

Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help

Lifestyle

Migraines, Headaches, & Concussions: How Cranial Osteopathy Can Help

Cranial osteopathy is a subtle treatment using a very light touch to "listen" to the messages communicated by the body, pinpointing areas of dysfunction and restriction which, in turn, contribute to compromised functioning of the body. This treatment can benefit those suffering from: headaches, migraines, concussions, stress, anxiety, and depression, among others.

Brian Scudamore: WTF?! (Willing to Fail)
Brian Scudamore: WTF?! (Willing to Fail)

Brian Scudamore: WTF?! (Willing to...

Brian Scudamore is the founder and CEO of O2E Brands, the parent company of...

Brian Scudamore: WTF?! (Willing to Fail)

Lifestyle

Brian Scudamore: WTF?! (Willing to Fail)

Brian Scudamore is the founder and CEO of O2E Brands, the parent company of 1-800-GOT-JUNK?, WOW 1 DAY PAINTING, You Move Me, and Shack Shine - and the next speaker to be featured at The Cambridge Club's Speaker Series on Wednesday, February 27th. 

5 Minutes with Meg: Your Heart
5 Minutes with Meg: Your Heart

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment....

5 Minutes with Meg: Your Heart

Lifestyle

5 Minutes with Meg: Your Heart

I've been thinking a lot about...your heart.

The muscle. The sentiment. And how high intensity interval training positively impacts both. Many love to lift... many love to go for long runs... dance like no one's watching... But how often do we ensure we're driving our heart rate up high enough that we can't sustain the pace for longer than 30-90 seconds?

Finally, Canada has a new and improved Food Guide!
Finally, Canada has a new and improved Food Guide!

Finally, Canada has a new and...

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over...

Finally, Canada has a new and improved Food Guide!

Lifestyle

Finally, Canada has a new and improved Food Guide!

Canada's new food guide - launched on January 22, 2019 - has some big changes. Over the years, the food guide has seen minor updates and changes, but this is, by far, the biggest change we have seen since 2007, with the new guide better reflecting today's society.

A Mom's Journey Back to the Gym
A Mom's Journey Back to the Gym

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other...

A Mom's Journey Back to the Gym

Lifestyle

A Mom's Journey Back to the Gym

After having kids, Jessica, an actuary in downtown Toronto, realized, like many other parents, that she never had "me" time in the evenings and wanted to get back into the gym. So, she returned to the Adelaide Club in 2017, adding midday workouts to her schedule. Originally drawn to the Club because of its stellar downtown location, she has stayed because of the Club's wonderful Members, finding a great under and over 30 crowd to connect with.

What is Fascial Stretch Therapy?
What is Fascial Stretch Therapy?

What is Fascial Stretch Therapy?

We were given all the athletic ability and function we need as an infant, however,...

What is Fascial Stretch Therapy?

Lifestyle

What is Fascial Stretch Therapy?

We were given all the athletic ability and function we need as an infant, however, through our lifestyle today, our biology has changed for the worse. Fascial Stretch Therapy™ (FST) can help you to perform better, prevent injury, and reduce pain.

The Time is Now...Bell Let's Talk
The Time is Now...Bell Let's Talk

The Time is Now...Bell Let's Talk

Mental wellness is integral to overall health. Life is challenging and it's very...

The Time is Now...Bell Let's Talk

Lifestyle

The Time is Now...Bell Let's Talk

Mental wellness is integral to overall health. Life is challenging and it's very normal to experience changes to mental wellness throughout one's life as a result of a variety of factors, including environmental stressors, genetics, and lifestyle, among others.

5 Minutes with Meg: The New Year
5 Minutes with Meg: The New Year

5 Minutes with Meg: The New Year

I've been thinking a lot about...

...New Year's...

5 Minutes with Meg: The New Year

Lifestyle

5 Minutes with Meg: The New Year

I've been thinking a lot about...

...New Year's Resolutions...

We have an unfriendly term in my industry called "Expectancy Violation". It describes the phenomena of people having expectations about what exercising will do for them, and then those expectations are not realized. The research indicates that this is common: people begin an exercise program with mad hopes and dreams, and when things don't go quite right, they get frustrated, grow despondent, and give up.

What is Osteopathy and How Can it Help You?
What is Osteopathy and How Can it Help You?

What is Osteopathy and How Can it...

Osteopathy is a gentle, hands-on treatment that helps to reduce pain, improve mobility,...

What is Osteopathy and How Can it Help You?

Lifestyle

What is Osteopathy and How Can it Help You?

Osteopathy is a gentle, hands-on treatment that helps to reduce pain, improve mobility, and stimulates the body's natural ability to heal itself. Cebi highlights what you need to know about this treatment option, as well as the conditions it can help to treat, including: headaches & migraines, joint & muscular pain, sciatica, insomnia, concussions, sport injuries, digestive issues, and more...

Training our Trainers: A Workshop with Dr. Stuart McGill
Training our Trainers: A Workshop with Dr. Stuart McGill

Training our Trainers: A Workshop...

This past Saturday, Dr. McGill ran a very special and exclusive Training the Back...

Training our Trainers: A Workshop with Dr. Stuart McGill

Lifestyle

Training our Trainers: A Workshop with Dr. Stuart McGill

This past Saturday, Dr. McGill ran a very special and exclusive Training the Back Pained Client: From Pain to Performance workshop with our trainers. This one day course, with a combination of lectures, workshops, and McGill’s signature “no nonsense” approach, was designed to teach our trainers the best way to help our Members who suffer from back pain.

5 Minutes with Meg: No Better Time to be Grateful

Posted: Oct 9, 2018

I’ve been thinking a lot about…

… being grateful. I know. Pretty cliché this time of year. But gratitude is such a powerful, positive emotion, I just couldn’t help myself.

My beautiful mother was diagnosed with terminal cancer when she was far too young. We and she experienced, of course, many emotions.Her most powerful one? Gratitude. She was grateful for so many things: her life well lived, being given time to say goodbye, her children… Our final weeks together were full of sadness, of course, but also full of laughter, amazing memories, and hope. Her gratitude made the days positive and peaceful. I was and am grateful for that.

With exercise and our bodies it is easy to focus on negative things: Our challenges, aches, inabilities, imperfections.

I task you with, instead, being overwhelmingly grateful for your body. Focus on what it CAN do. Decide on and define a journey forward based on stretching yourself and your body, within the limits of what is possible. Rather than berate yourself for not being able to run a marathon, celebrate how far you can run! Increase your mileage from 3 miles twice a week to 4. Find beauty and strength in the marks that show your past journey. Wrinkles from so much laughter. Stretch marks from your precious babies. Discover the areas you can change. You can always get stronger. Your diastasis may never completely resolve, but you can build stronger abdominals and hips. Your herniated disk may be permanent, but you can still build a rock solid back.

I’m not suggesting you become complacent. But berating yourself for what you cannot do and bemoaning what you no longer have is cruel and fruitless. Be grateful for the body you have NOW. Embrace meaningful projects to get stronger, faster, more mobile, more confident, more relaxed…

There are so many fabulous ways of training in ways that compliment where you are and help you progress in meaningful, positive ways. We’d love to help you if you’d give us a few hours of your time. Contact me today to get started.

 

 

I’ve been eating a lot of…

…Cilantro!

Last month, I shared a yummy yogurt, cilantro sauce and promised a chicken thigh marinade to give you a protein rich base for the sauce… As many of us will be indulging in a lot of poultry this weekend, I thought instead I would share a delicious, healthy, and simple salmon recipe:

Walnut & Cilantro Crusted Salmon:

Serves 4

1 ½ lbs. Salmon (Pacific Wild, skin on)
1 whole head cilantro (washed and spun dry, you can remove the really large stems, but no need to be too fussy)
13 cup raw walnuts
2 cloves garlic (minced – even though you put it in the food processor, don’t pop the cloves in whole. They tend to stay too chunky!)
2 TBSP butter
Salt and pepper to taste


Directions

Preheat oven or BBQ to 400oF

If oven baking, line a glass pan with parchment. If BBQing lightly oil your fish grill.

Process cilantro.  Add walnuts and process until chopped. Add butter, garlic, salt and pepper and process until combined (should be like a paste in consistency).

Portion salmon, leaving skin on. Press cilantro mixture onto fleshy top and sides of each filet. Place skin side down on parchment or preheated fish grill (BBQ).

Cook until the thickest part of each filet reaches 145oF – approx. 18-20 minutes, or until salmon flakes with a fork.

Serve with a dollop of the sauce from last month, or it’s quite delicious on its own. Toss some kale in hot olive oil with a dash of hot chili peppers, garlic, and a quick squeeze of lemon!

 

 

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