Adversity
Adversity

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or -...

Adversity

Lifestyle

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or - often - an intricate combination of all three. Adversity creates real pain and can be accompanied by fear, anguish, and despondency. It can also incite anger and spur furious, violent action.

The Art of Putting
The Art of Putting

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly...

The Art of Putting

Lifestyle

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly important. But I imagine being a good putter is far more important than having a good putter. Being a great putter can be the difference between winning and losing. And while you might think you need to spend hundreds on a new putter… it’s likely more valuable to take a long hard look in the mirror and decide what you can improve in yourself first.

Don't Stop Believing
Don't Stop Believing

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of...

Don't Stop Believing

Lifestyle

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of survivors, champions… the people who make it happen… when everyone else said it was impossible. Hope – even unfounded – keeps a fragile spirit alive. Hope when it’s founded? That’s a beast to be reckoned with. A belief that is founded is based on facts: historical or scientific evidence that the future hoped for is not only probable, it’s inevitable.

Getting out of trouble
Getting out of trouble

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the...

Getting out of trouble

Lifestyle

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the highest loft. Designed for chips, pitches, and playing out of sand bunkers. Designed – in other words – to get you out of trouble after you’ve made a less than optimal shot.

Losing is important.
Losing is important.

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s...

Losing is important.

Lifestyle

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s not to say there isn’t something to be said for approaching your game as if you are going to win. However, you are defining winning at any given moment. A winning mentality is accompanied by hope, determination, confidence, and is, in some cases, self-fulfilling.

The Woods.
The Woods.

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed...

The Woods.

Lifestyle

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed for a powerful, fully committed swing which sends the ball on a long, glamourous trajectory.

Summer Weather is Here...
Summer Weather is Here...

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the...

Summer Weather is Here...

Lifestyle

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the longer we stay in isolation but we can do this together. Some days can be dedicated to staying in and baking, while others can be all about getting outside and moving – it’s all about balance.

Fore the Love of it
Fore the Love of it

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d...

Fore the Love of it

Lifestyle

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d been sneaking onto the cart paths for some of my runs and bike rides with the boys and WOW! The spaces are glorious. That said, I have many loved ones who love to golf. So ultimately, I can be happy. 

Taste of Spring
Taste of Spring

Taste of Spring

There’s something different in the air. Over the last few days, we’ve...

Taste of Spring

Lifestyle

Taste of Spring

There’s something different in the air. Over the last few days, we’ve experienced phenomenal weather and slowly but surely the city is re-opening. But, for many of us, we’re still spending far more time at home than we would like.

Positive energy is contagious...
Positive energy is contagious...

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today:...

Positive energy is contagious...

Lifestyle

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today: I’m going to revisit Hell Week. After 3 days without sleep, the SEALs paddle down to the Mud Flats. They enter the swampy patch of terrain and the mud essentially swallows them until only their heads are visible.

On Being Thankful
On Being Thankful

On Being Thankful

“…being thankful has been standing out for me even more as of late: The...

On Being Thankful

Lifestyle

On Being Thankful

“…being thankful has been standing out for me even more as of late: The value it brings, not just to others but really to one’s self… Find something, anything, and be thankful for it. If it is a person in your life, let them know."

Sound Body & Strong Mind
Sound Body & Strong Mind

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work...

Sound Body & Strong Mind

Lifestyle

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work ethic. Low to moderate exercise can act as moving meditation. It calms the mind, increases patience, and boosts your ability to think outside of the box and find creative solutions. Really intense exercise creates a razor-sharp mind. It purges stress hormones, boosts confidence, and makes everything else seem easy.

Make your bed every morning...
Make your bed every morning...

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed...

Make your bed every morning...

Lifestyle

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back? Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Sunshine is on the way
Sunshine is on the way

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope...

Sunshine is on the way

Lifestyle

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope everyone had a great long weekend. It is odd to think of this as a long weekend, since it has been a very long 10 weeks of isolation. We found that it helps to keep a balance between relaxation and productivity. Our team has stayed busy by reading, baking, working out, outdoor walks, and most importantly, staying up-to-date and educated.

Bring What You Have.
Bring What You Have.

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work...

Bring What You Have.

Lifestyle

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work into 4 bizarre, unconventional days. Who better to look to for guidance and inspiration than the unusually courageous, resourceful individuals trained to thrive during unconventional warfare: SEALs.

Crowns and Coronas
Crowns and Coronas

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of...

Crowns and Coronas

Lifestyle

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of happiness and sense of fulfillment. We also know that people who perceive that have a greater sense of control and are better able to live in the present. A sense of lack of control can be pervasive. And there is so much we cannot control these days.

The Long Weekend
The Long Weekend

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one...

The Long Weekend

Lifestyle

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one another. But I said this last weekend and I will say it again: Make. Your. Weekend. A. Weekend. Completely clean up your home office and shut it down. Don’t you dare treat Monday as a way to get caught up on work or home schooling for your kids.

The Destination or the Journey?
The Destination or the Journey?

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement:...

The Destination or the Journey?

Lifestyle

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement: Attainment of an ultimate outcome, level of success, or mastery. A process on the other hand is the organization and execution of different strategies, actions, and habits in order to attain said goal.

Taking Risks
Taking Risks

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put...

Taking Risks

Lifestyle

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put your head down and commit your best effort, you will grow, learn, and become more resilient and confident. All this irrespective of whether or not you achieve “success”. The skills you acquire help you approach other risks in more effective ways and increase your chances of being successful in the future. This is the stuff that heroes and leaders are made of.

Intrinsic Motivation
Intrinsic Motivation

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that...

Intrinsic Motivation

Lifestyle

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that just feels good. We are intrinsically motivated to do something because the work or process itself is rewarding, interesting, enjoyable. We’re more likely to repeat an activity, form a habit if it feels good, it’s fun, and it’s what you want to do. That’s what intrinsic motivation is all about: ensuring what you are doing fosters a sense of fulfillment, competence, and autonomy. Science would tell us, people who are intrinsically motivated to exercise are far more likely to make exercise a life long habit. Good to know.

How Can I Burn Fat?

Posted: Nov 26, 2018

Written by: Lori Kirwan, PhD in Exercise Physiology

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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.

What is Fat?

Fat is stored energy in the body, with storage occurring when an individual takes in more calories than they are expending. Fat burning is a metabolic process that occurs when the body is in a caloric deficit, which occurs when the body is burning more calories than it’s taking in.  

No matter how much exercise you do, if you take in more calories than you expend you will not burn fat. In this discussion, we will always come back to the equation of calories in vs. calories out, however, there are a number of factors that significantly impact this equation, so the conversation can’t stop here.

What is Nutrition’s Impact on Fat Loss?

Fat will not be burned when carbohydrates (sugars) are in the bloodstream. When you have glucose in your blood (after you eat anything containing carbohydrates), the pancreas is signaled to produce the hormone insulin which takes the glucose in your blood and shuttles it to your cells that need it. Extra glucose is stored as glycogen in the liver and in muscles. Once the muscles and liver are full of glycogen, any additional glucose is converted to fat and stored in various places in your body for later use.

How Should I Change my Diet?

Cut down on carbohydrates. In order to burn fat, we need to be very thoughtful about the total number of calories we ingest and also the amount and type of carbohydrates we eat. It is important to know that while your body metabolizes carbohydrates, it won’t burn fat at the same time because insulin shuts down fat metabolism. Food and drinks like alcohol, candy, sweets, rice cakes, both white and brown bread, pasta, cereal, and even fruit tend to spike insulin and lead to stored fat.

Note: rice cakes and popcorn are not good snacks for fat burning, even though they are low in calories.

Eat more protein. Protein can help reduce hunger and boost metabolism. If you are doing heavy weights, it is necessary to help you build and repair muscle tissue. When looking for healthier alternatives, try to choose organic or locally grown grass-fed types of meat.

Eat more fat. It’s important to note that eating fat doesn’t mean you’ll store fat. The polyunsaturated fats, or omega-3s, such as those from fish and nuts, and the monounsaturated fats, such as those from avocado, olive oil, and eggs, will help you build muscle and recover faster from your workouts. These fats have an abundance of health benefits on top of this, including being good for your heart and immune system. Additionally, these types of fats actually have a positive effect on your cholesterol profile. Now do you understand why they’re affectionately called “good fats”? 

BUT, you need to keep in mind that if you eat more fat and/or protein then you expend in a day, they will be stored as fat, so the calories in – calories out equation still needs to be considered. 

Read labels. This may be an obvious one, but cut out processed food. Try to stick to fresh food that you find in the produce section with no label.

Can I just Eat Very Little?

Restricting calories to a very low-calorie diet is NOT the answer. Taking this approach will slow your metabolism down and set you up for major weight gain the moment you start eating normally again. Additionally, your body will be depleted in vitamins and minerals that are necessary for health – meaning you’ll likely feel tired and sick. Restriction may also set you up for binging, ultimately, completely backfiring against your initial goals.

What Else Can I Do to Help my Body Burn Fat?

Develop muscle. By doing weights and increasing your lean body mass, you’ll increase your resting metabolic rate and burn more calories – and not just while you work out, but also when you’re at rest and during sleep. 

Don’t go overboard on cardio. I commonly see individuals who want to burn fat try to do as much cardio as possible. Yes, you will burn calories during cardio sessions but building muscle is just as important for bringing you into fat burning mode. To be honest, too much cardio may leave you craving sugar and actually breaking muscle down! Excessive cardio can also lead to the production of cortisol, which is a stress hormone that shuts down fat metabolism.

Note: HIIT classes, like the Adelaide Club’s TNT & the Toronto Athletic Club’s HIIT the Core, are great because you get the efficient benefit of cardio and weights combined without going overboard on cardio. 

Stress less. Try to bring the stress level in your life down whenever possible. All types of stress will cause stress hormones like cortisol to be secreted and shut down your fat metabolism.

Note: Yoga classes, like the Adelaide Club’s Hatha Yoga & the Toronto Athletic Club’s Vinyasa Flow Yoga are great options to help reduce your stress levels.

Get sleep. Did you know that your body builds and repairs body tissue during sleep? While you sleep, you’re fasting, so the body burns glycogen stores and fat because there is no insulin circulating; plus, sleep deprivation can actually lead to hunger and over-eating, or craving carbohydrates. One additional reason to get your sleep, is that if you’re tired, your workouts are probably not as robust as they could be.  

Drink more water. You’ve heard it for years, but you need to increase your daily water intake to at least 9-10 tall glasses. Doing so will help improve your overall bodily function and will also help make you feel fuller.
 

You wanted the facts, and that’s exactly what I’ve given you – no quick fixes and no gimmicks. If you’re ready to start burning fat, you’ve got the information you need, now it’s just time to put the tools in place and get started. If you’re looking for more information about how to best burn fat, talk with one of our amazing trainers, or reach out to me – I’d be happy to help!

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Lori Kirwan, PhD in Exercise Physiology

Group Exercise Instructor & Personal Trainer, Adelaide Club & Toronto Athletic Club

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