5 Minutes with Meg: The Holidays
5 Minutes with Meg: The Holidays

5 Minutes with Meg: The Holidays

I've been thinking a lot about...

...the "Most Wonderful Time of the...

5 Minutes with Meg: The Holidays

Lifestyle

5 Minutes with Meg: The Holidays

I've been thinking a lot about...

...the "Most Wonderful Time of the Year..."?!?

It can be the most wonderful time of the year, but, it can also be more hectic, stressful, tough, and lonely for many. So, here are a few, unfinished, imperfect, tinsel covered lifelines I'd like to extend to you. I hope you find a few of them helpful. 

What we can Learn from Charlie Brown's Christmas Tree...
What we can Learn from Charlie Brown's Christmas Tree...

What we can Learn from Charlie...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about...

What we can Learn from Charlie Brown's Christmas Tree...

Lifestyle

What we can Learn from Charlie Brown's Christmas Tree...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about core activation and stabilization of the lower back from that very cartoon. 

Feeling Stressed?
Feeling Stressed?

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most...

Feeling Stressed?

Lifestyle

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most stressful? And with stress comes aches and pains, heart disease, and depression. Take a step back, before your stress becomes too much to handle, and learn a bit more about your stress and how it can best be managed.

How Can I Burn Fat?
How Can I Burn Fat?

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will...

How Can I Burn Fat?

Lifestyle

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will doing this class help me lose my belly?" Because these are some of the most frequently asked questions I get from our Members, I thought it was time to explore fat burning more in depth.

The TAC's Newest Addition: The Strength Lab
The TAC's Newest Addition: The Strength Lab

The TAC's Newest Addition: The...

After months of planning and construction, we are excited to announce that the Toronto...

The TAC's Newest Addition: The Strength Lab

Lifestyle

The TAC's Newest Addition: The Strength Lab

After months of planning and construction, we are excited to announce that the Toronto Athletic Club’s Strength Lab, the Club’s newest space, is now open to Members. But before you step into the space, let us answer some of the questions we’ve already heard from Members!

A Night of Promise
A Night of Promise

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the...

A Night of Promise

Lifestyle

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the Juvenile Diabetes Research Foundation (JDRF) is doing and explain why we're so proud to support the JDRF and  their continued mission to better the lives of those living with type 1 diabetes.

A Celebration 40 Years in the Making: The Adelaide Club Turns 40
A Celebration 40 Years in the Making: The Adelaide Club Turns 40

A Celebration 40 Years in the...

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s...

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Lifestyle

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s overall look and feel to the offerings, nothing is as it once was, and yet, at the very core, it remains the same. Take a moment to look back on the past incredible 40 years as the Club readies to celebrate it's 40th Anniversary this week.

5 Minutes with Meg: Time to Talk about Weight Loss
5 Minutes with Meg: Time to Talk about Weight Loss

5 Minutes with Meg: Time to Talk...

I've been thinking a lot about...weight loss. I don't want to think about it in...

5 Minutes with Meg: Time to Talk about Weight Loss

Lifestyle

5 Minutes with Meg: Time to Talk about Weight Loss

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. Read on to find 5 truths about weight loss you may not know. PLUS an incredibly scrumptious Quinoa Sundae recipe!

From the Corporate Office to NBA Court
From the Corporate Office to NBA Court

From the Corporate Office to NBA...

Massage therapy has significant positive effects in improving overall health and...

From the Corporate Office to NBA Court

Lifestyle

From the Corporate Office to NBA Court

Massage therapy has significant positive effects in improving overall health and wellness of athletes and individuals alike. Regular massage therapy improves circulation, which promotes healing - as it brings rich blood supply to damaged, stiff, and tense muscles.

First Stop on Your Tour through the Adelaide Club's Toronto Collection
First Stop on Your Tour through the Adelaide Club's Toronto Collection

First Stop on Your Tour through the...

When you think of Toronto, what do you think of? Are there iconic landmarks,...

First Stop on Your Tour through the Adelaide Club's Toronto Collection

Lifestyle

First Stop on Your Tour through the Adelaide Club's Toronto Collection

When you think of Toronto, what do you think of? Are there iconic landmarks, unforgettable moments, and unmistakable monuments that immediately jump out to you? The team at the Adelaide Club believes there absolutely are! So, they've created their Toronto Collection to highlight their favourite images that best represent the city they call home.

Cheryl's Transformation: Member Spotlight
Cheryl's Transformation: Member Spotlight

Cheryl's Transformation: Member...

Cheryl realized she was ready to make a change in her life. She started with her diet...

Cheryl's Transformation: Member Spotlight

Lifestyle

Cheryl's Transformation: Member Spotlight

Cheryl realized she was ready to make a change in her life. She started with her diet and then knew it was time to add fitness back into the plan. After training with Mike for 6 months, Cheryl has lost an additional 34 lbs and has seen an 11% reduction in her body fat! 

5 Minutes with Meg: No Better Time to be Grateful
5 Minutes with Meg: No Better Time to be Grateful

5 Minutes with Meg: No Better Time...

I’ve been thinking a lot about…

… being grateful. I...

5 Minutes with Meg: No Better Time to be Grateful

Lifestyle

5 Minutes with Meg: No Better Time to be Grateful

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.

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate
7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

7 Tips for a Happy, Healthy...

Thanksgiving marks the start of the holiday season – a season when we tend to eat...

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Lifestyle

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Thanksgiving marks the start of the holiday season – a season when we tend to eat excessively. I mean, who can blame us? But, this year is going to be different, and here’s why…we’ve got the top SEVEN tips to help you with portion control that will, ultimately, help to stave off the holiday bulge.

Is Shockwave Therapy Right for You?
Is Shockwave Therapy Right for You?

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from...

Is Shockwave Therapy Right for You?

Lifestyle

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from many joint and tendon disorders. Everyone with soft tissue injuries can benefit from shockwave therapy.

Take Your Golf Game to the Next Level in the Offseason
Take Your Golf Game to the Next Level in the Offseason

Take Your Golf Game to the Next...

Now that fall is upon us, let's face it - the golf season is winding down. Insert...

Take Your Golf Game to the Next Level in the Offseason

Lifestyle

Take Your Golf Game to the Next Level in the Offseason

Now that fall is upon us, let's face it - the golf season is winding down. Insert sad face. For some, that would mean putting the clubs away until spring and spending your winter dreaming about the course; instead, you can use this fall and winter to assess, train smart, and strengthen your body-swing connection.

5 Minutes with Meg: Feeling Overwhelmed? Me Too!
5 Minutes with Meg: Feeling Overwhelmed? Me Too!

5 Minutes with Meg: Feeling...

I’ve been thinking a lot about …

…being...

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

Lifestyle

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

I’ve been thinking a lot about …

…being overwhelmed.  Lots of starts and restarts happening around us right now.  All that change is awesome.  It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life.  And it can be crushingly overwhelming sometimes.

Member Spotlight: Michael
Member Spotlight: Michael

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few...

Member Spotlight: Michael

Lifestyle

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few come as prepared as Michael! Beginning in 2006, Michael has joined me at the Toronto Athletic Club three times a week for training; and we’ve been consistently working together ever since.

What it Takes to be an Ironman...
What it Takes to be an Ironman...

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first...

What it Takes to be an Ironman...

Lifestyle

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first timers, ages 18-80, raced in the 6th Annual Ironman Mont Tremblant. I was included in these athletes, along with our members Darcy and Tom Wefers and Louise Engelmann.

Self-Care Strategies for Stress Reduction & Wellness
Self-Care Strategies for Stress Reduction & Wellness

Self-Care Strategies for Stress...

Did you know that August is Wellness Month? While we near the end of the month, we...

Self-Care Strategies for Stress Reduction & Wellness

Lifestyle

Self-Care Strategies for Stress Reduction & Wellness

Did you know that August is Wellness Month? While we near the end of the month, we wanted to share a few strategies that you can (and should) incorporate into your daily life to reduce your stress and improve your overall well-being all year long! 

Helpful Tips for a Better Night's Sleep
Helpful Tips for a Better Night's Sleep

Helpful Tips for a Better Night's...

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture...

Helpful Tips for a Better Night's Sleep

Lifestyle

Helpful Tips for a Better Night's Sleep

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture Specialist, explains how poor sleep is one of the most common concerns in her practice and gives some helpful tips for a better night's rest.

Cheryl's Transformation: Member Spotlight

Cheryl's Transformation: Member Spotlight
Posted: Oct 15, 2018

My tendency is to be an “all or nothing” person. Because of this, my last couple of years have been all about work. As a result, by the end of 2017, in addition to realizing I was at the highest weight I had ever been, I also achieved my worst ever worse physical results from my doctor. Changes had to be made and I wanted to find a balanced approach to improving my physical health, something that I could sustain long term.  

I started making incremental changes to my diet, including reducing alcohol consumption to start. From these dietary changes alone, I was able to lose 15lbs, with 50lbs being my overall weight loss goal.  

In March 2018, my progress had plateaued and I knew it was time for phase 2 – working exercise back into my schedule and taking a far more serious look at my diet. The opportunity to “kickstart” phase 2 came thanks to bathroom repairs at home, which forced me to shower at the Club for several mornings. A friend recommended working with Mike Savage and, so, I connected with him.

Mike has been training me since April 13, 2018, and, in that time, I have lost an additional 34 lbs.

We began with workouts 3-4 times a week, which has now increased to 4-5 per week. My week regularly consists of 2-3 days of weight training, and 2 days of cardio, with swimming being my cardio activity of choice. On my “off” days, I focus on walking and achieving 10,000 steps.

To help me focus on my dietary needs, Mike introduced me to the app “My Fitness Pal” and we created customized targets, including: daily calorie intake, protein, carbs, fat, and sugar. This method resonated with me because it offered a balanced approach to eating and, by using the app, it allowed me to feel like I was playing a game to hit my targets.

I believe the keys, thus far, to my success have been:

  1. Knowing myself. Because I know myself, I understood that I needed help to direct my motivation.
  2. Consistency. If I happen to not reach my goal on a given day or week, I brush it off and get back on track. Included in this, is making room for “me time” during the day, for me it’s the morning, when I’m able to go to the Club. 
  3. Trust. For me, it was important to find someone, like Mike, who I could trust and easily connect with.
  4. Believe in myself. Perhaps, most importantly, I have always believed that I could (and can) do this and that the results I want are possible.

It’s been an incredible six months, but I’m so excited to see where this journey will take me.

-------

Cheryl

 

Coach’s Corner

It has been such a pleasure working with Cheryl over the past six months, her goal-focused approach to training is truly inspirational.

Cheryl’s relentless hard work during each session, along with her dedication and training consistency, are definitely paying off, as she is only 1lb away from her 50lb weight-loss target.
Since April 2018, Cheryl has made many nutritional and physical changes to her daily life, which are reflected in her accomplishments:

  • 34lbs reduction in body weight
  • 11% reduction in body fat

I feel incredibly fortunate to be part of Cheryl’s journey and to work with like-minded individuals who are fully committed to making a positive impact on their lives.  I was drawn to this profession for that exact reason, to make a difference in people’s lives, helping them to achieve their training goals. Cheryl and I are a team; I offer my knowledge and advice, while she actively applies it to her training and nutrition.

If you’re interested in making additional positive changes in your life today, I recommend focusing on the following areas:

  1. Your nutrition. This is a key player.  Without providing your body with the right amount of proteins, carbs, and fats to support your training goal(s), you may never quite get your desired results.
  2. Workout consistency. Try to schedule your workouts like you do your business meetings. If your work schedule doesn’t cooperate (and at times it won’t), still try to prioritize “you” time. That will feel like a win for you personally.
  3. Strength training. This may just be the missing metabolic ingredient when your primary goal is improving body composition. Not only will lifting weights help to increase your metabolism and help you fit better into your jeans, but it also has the power to improve your performance on cardio focused training days. Seriously, I’m not kidding – try it!
  4. Sleep: Very few of us seem to get enough shut-eye. Many benefits come from getting 7-8 hours of quality undisturbed sleep per night. It’s during sleep that your body recovers from your training session. So, the next time you think to yourself, “I’ll just watch one more episode of Game of Thrones before bed,” think again, and send yourself to the land of nod.

-------

Mike Savage, CSCS, MES, RTS 123, FMS

Personal Trainer & Fitness Nutrition Specialist, Toronto Athletic Club

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