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: Time to Talk about Weight Loss

5 Minutes with Meg: Time to Talk about Weight Loss
Posted: Nov 5, 2018

I’ve been thinking a lot about…

…Weight Loss.                    

I don’t want to think about it in January. I want to think about, and talk about, it NOW.

I actually have a whole lot to say on this subject. And (shhhh!) I’m a bit of an expert. Not only have I supported many people though their weight loss journeys, I’ve managed to lose and keep off quite a bit of weight myself.

Weight loss is tough. And keeping it off is even harder. If you undertake an exercise routine with the goal of losing weight, I’d like you to contemplate the following 5 truths (5 more next month, ok?):

  1. People who ensure they have goals other than just weight loss are far more likely to continue to exercise and ultimately get fitter, happier, healthier, and leaner. So: What else matters to you? Does exercise reduce your stress levels? Focus on that too. Does it give you more energy to play with your kids? Bingo! That’s an awesome reason to keep moving. Does it make you feel more powerful, more capable? That’s an awesome reason too.
  2. Exercise alone is typically not enough to elicit significant weight loss. You will need to make changes in your diet too. Small, sustainable changes are typically best. My top 3? Eat MORE vegetables, make and bring your own breakfast and lunch as often as possible, and reduce sugar and starches.
  3. Alcohol inhibits your body’s ability to burn fat. Not much else to say there. My advice: Select 2 or 3 nights a week ONLY when you enjoy a drink or two. Drink slooooowly. Avoid sugary mixes. 
  4. Strength Training is protein sparing, and will help keep your metabolism revving. Reducing your intake often results in decreased metabolism. So LIFT, LIFT, LIFT! Once you’ve got a solid foundation and good technique, the heavier the better. (More on this at another time)
  5. Sleep. Is. Vital. 7+ hours per night. I will spend more time on this in the New Year – but, in brief, lack of sleep increases cortisol (which encourages the body to store fat), increases sugar cravings and hunger in general (your body is asking for more energy and better brain function), and tired people are less likely to make it to the gym!

No matter what, don’t give up. 

I’ve been eating…

… 2 breakfasts.

I love starting my morning with a smoothie (I set up the blender including my frozen berries the night before!) but by 10:30am I need a little something more. The following “Quinoa Sundae” would be a delicious midafternoon energy boost as well! (Note: the recipe makes 5 servings! It keeps beautifully, so I make a batch every Sunday night, pack them in 2 cup glass containers, refrigerate, and have one for every day of the week!)

Meg’s Quinoa Sundae

1 cup Quinoa
1 ½ cups unsweetened coconut milk (you could use cashew, almond, or plain water if you prefer)
1 tsp cinnamon
½ tsp salt

Directions
  1. Toast quinoa in saucepan until lightly browned (optional – but adds a really nice taste to the quinoa)
  2. Stir in milk, cinnamon, and salt. Bring to boil. Cover and reduce heat to a simmer. Cook until liquid is absorbed stirring midway once (about 20 minutes)
  3. When cooled, divide quinoa into 5 glass bowls. You can then add whatever you like to this nutritious base. I have a sweet tooth, and am always keen on a little extra protein in my foods, so here’s my personal favourite:

Add to each:

½ cup wild blueberries (frozen ones are amazing, always “in season,” and far less expensive than fresh)
¼ cup chopped raw walnuts
1 tbsp hemp seeds
1 tsp Chia seeds
1 tbsp unsweetened coconut
1 tsp maple syrup

Approximate nutritional information per serving:

430 calories
12 g protein
25 g fat
38 g carbohydrate
10 g fiber
6 g sugar

Keeps in the refrigerator for 7 days!

Happy eating, happy sweating everyone.

Meg

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