Saturday is Here Again
Saturday is Here Again

Saturday is Here Again

Good news - you've made it through another week! It may have been crazy. You may...

Saturday is Here Again

Lifestyle

Saturday is Here Again

Good news - you've made it through another week! It may have been crazy. You may not have gotten everything done that you wanted to. But you know what? That's okay. Sleep a little longer. Make time for a run. Enjoy some comfort food. Whatever you need to do, do it!

TGIF: The Weekend Starts Tomorrow
TGIF: The Weekend Starts Tomorrow

TGIF: The Weekend Starts Tomorrow

TGIF! The weekend starts tomorrow. Plan a few things to look forward to. How about a...

TGIF: The Weekend Starts Tomorrow

Lifestyle

TGIF: The Weekend Starts Tomorrow

TGIF! The weekend starts tomorrow. Plan a few things to look forward to. How about a feel good project? The boys and I are making a huge batch of chocolate chip cookies and dropping them off at friends' houses around the neighbourhood. Spoil yourself and those you love with something decadent. Bubble bath? Expensive bottle of wine? Purchase an awesome movie through Cineplex? Have an over the top dinner - candles and all.

It's Thursday...Already?!?
It's Thursday...Already?!?

It's Thursday...Already?!?

It’s Thursday already?  It’s APRIL already? Despite the sort of...

It's Thursday...Already?!?

Lifestyle

It's Thursday...Already?!?

It’s Thursday already?  It’s APRIL already? Despite the sort of (?) slower pace, the days are still flying by at alarming speed. On the days when I don’t specifically set aside time to exercise/move it isn’t happening. A dedicated window in the morning with a specific task works best for me. I recommend you find what works for you. Schedule it in. And make it happen. Daily. You can be flexible on the start and finish time – for example plan to do your mobility and stability workout from 9:00 - 9:45am. If you end up only having time to do 20 minutes, so be it. Just GET IT IN!

April Fool's Day Feels Different this Year...
April Fool's Day Feels Different this Year...

April Fool's Day Feels Different...

It's HUMP day... April Fool's Day... Definitely a day to have a bit of fun!

April Fool's Day Feels Different this Year...

Lifestyle

April Fool's Day Feels Different this Year...

It's HUMP day... April Fool's Day... Definitely a day to have a bit of fun!

Celebrate the Little Things
Celebrate the Little Things

Celebrate the Little Things

How are you holding up? Are you prioritizing your self-care? Have you made time to...

Celebrate the Little Things

Lifestyle

Celebrate the Little Things

How are you holding up? Are you prioritizing your self-care? Have you made time to regularly connect with friends and loved ones? I challenge you to do something for yourself today - even if it's just taking a few minutes to meditate, 10 minutes to get a circuit in, or spending some quiet time in the kitchen preparing dinner. It's a start.

Chase Away the Monday Blues
Chase Away the Monday Blues

Chase Away the Monday Blues

Happy Monday everyone. I have reams of thoughtful, interesting, and motivating content...

Chase Away the Monday Blues

Lifestyle

Chase Away the Monday Blues

Happy Monday everyone. I have reams of thoughtful, interesting, and motivating content for today and the days ahead. First off, I would be remiss in not posting an apology in relation to Saturday's workout...

Staying Healthy in a Time of Unrest
Staying Healthy in a Time of Unrest

Staying Healthy in a Time of Unrest

While the TAC Sport Medicine Clinic is temporarily closed due to the public health...

Staying Healthy in a Time of Unrest

Lifestyle

Staying Healthy in a Time of Unrest

While the TAC Sport Medicine Clinic is temporarily closed due to the public health concern surrounding COVID-19, we want to regularly reach out to all of you with our Healthy View Blog. These articles will feature current, relevant topics helping you to stay healthy and engaged over the next few weeks.

Cheers to the Weekend!
Cheers to the Weekend!

Cheers to the Weekend!

It IS the weekend. Schedules are really helpful these days. But not so much today....

Cheers to the Weekend!

Lifestyle

Cheers to the Weekend!

It IS the weekend. Schedules are really helpful these days. But not so much today. Today, make sure it FEELS like the weekend. Indulge a little. Play a lot. Take a break from the serious news and dive into some positive media. Curl up and watch a movie or read a book in the middle of the day... And...if you feel the need to be productive, surprise and delight someone you love. Write a love letter... start a dance party in the kitchen... make breakfast in bed... give a foot massage...

It's Been a Week...
It's Been a Week...

It's Been a Week...

We've just completed week one of this Series. And I so hope some of you are finding...

It's Been a Week...

Lifestyle

It's Been a Week...

We've just completed week one of this Series. And I so hope some of you are finding the content helpful and inspiring. For me, I am loving creating and collating these posts. I REALLY miss coming into the Clubs and am so missing the opportunity to physically connect with all of you. This is helping me feel like we can still make at least a small positive difference in a few lives. So, I'm extremely grateful for this space.

This One's For You
This One's For You

This One's For You

Have you noticed an increase in runners out on the roads in your neighbourhood? Maybe...

This One's For You

Lifestyle

This One's For You

Have you noticed an increase in runners out on the roads in your neighbourhood? Maybe it's because of Club closures across the city. Maybe it's just the start of the spring weather. Whatever the reason, if you're an avid runner, cyclist, stepmiller, or power walker, today's workout is for you!

Sharing Some Wednesday Wisdom
Sharing Some Wednesday Wisdom

Sharing Some Wednesday Wisdom

We know you've had to make a lot of adjustments in the last couple of weeks. You...

Sharing Some Wednesday Wisdom

Lifestyle

Sharing Some Wednesday Wisdom

We know you've had to make a lot of adjustments in the last couple of weeks. You may now be working from home. Your stress and anxiety levels might be keeping you awake. You might be struggling with isolation and social distancing. Just take a breath. In. Out. And read on for some health, wellness, and fitness tips to help you structure your day. We're all in this together.

Today is Your Day
Today is Your Day

Today is Your Day

For many of us, we're into our second week of isolation. That means more time at...

Today is Your Day

Lifestyle

Today is Your Day

For many of us, we're into our second week of isolation. That means more time at home with the family, increased stress, and maybe even fewer workouts. There is no better time to shake those bad habits and get yourself back on track.

Much Needed Monday Motivation
Much Needed Monday Motivation

Much Needed Monday Motivation

Soup. Chock-a-block full of goodness and surprises. You never know what's going to...

Much Needed Monday Motivation

Lifestyle

Much Needed Monday Motivation

Soup. Chock-a-block full of goodness and surprises. You never know what's going to end up on your spoon! So, dig in...

Your Saturday Morning Wake-Up
Your Saturday Morning Wake-Up

Your Saturday Morning Wake-Up

Our schedules are really all over the place right now. Did you wake up this morning...

Your Saturday Morning Wake-Up

Lifestyle

Your Saturday Morning Wake-Up

Our schedules are really all over the place right now. Did you wake up this morning wondering what day of the week it even is? We did! And that's why we want to help you keep your routine going, even on a Saturday morning.

"Soup of the Day"...just got...

'Cause soup is good food. Healthy, comforting...a gentle hug from the inside out....

"Soup of the Day"...just got serious!

Lifestyle

"Soup of the Day"...just got serious!

'Cause soup is good food. Healthy, comforting...a gentle hug from the inside out. With all this social distancing, who couldn't use a good hug?!? Please tune in every day as we share our inspirations for food, movements, practices, and thoughts to keep you positive, healthy, and connected in the days ahead.

Diet & Exercise Tips for Canadians 55 and Up
Diet & Exercise Tips for Canadians 55 and Up

Diet & Exercise Tips for Canadians...

Ali El-Mokadem – one of our personal trainers at the Toronto Athletic Club...

Diet & Exercise Tips for Canadians 55 and Up

Lifestyle

Diet & Exercise Tips for Canadians 55 and Up

Ali El-Mokadem – one of our personal trainers at the Toronto Athletic Club – recently gave us some excellent exercise and nutrition tips targeted towards our Members in the 55+ age bracket, helping them to live a healthier lifestyle in retirement.  

5x5 Minutes with Meg: Women's Edition
5x5 Minutes with Meg: Women's Edition

5x5 Minutes with Meg: Women's...

Since 1910, the 8th of March has been considered globally by many as a day to celebrate...

5x5 Minutes with Meg: Women's Edition

Lifestyle

5x5 Minutes with Meg: Women's Edition

Since 1910, the 8th of March has been considered globally by many as a day to celebrate women. International Women's Day Organization 2020 is supporting a number of important and laudable missions including highlighting and applauding important gains that are being made, celebrating women's achievements and accomplishments, and taking a stance to call out and raise awareness about inequality. They also encourage everyone to "do what you can to truly make a positive difference for women".

Performance Enhancement Specialization: The Cambridge Club's New Training Program
Performance Enhancement Specialization: The Cambridge Club's New Training Program

Performance Enhancement...

Are you looking to improve your strength, power, speed, agility, and quickness? At the...

Performance Enhancement Specialization: The Cambridge Club's New Training Program

Lifestyle

Performance Enhancement Specialization: The Cambridge Club's New Training Program

Are you looking to improve your strength, power, speed, agility, and quickness? At the Cambridge Club, Sharlton, a Performance Enhancement Specialist, has created a new program based on the Optimum Performance Training (OPT) model that is designed to do just this.

Learning the Power of Community with Nat & Tina
Learning the Power of Community with Nat & Tina

Learning the Power of Community...

A new year means new ads in the PATH around the Adelaide Club. If you've recently...

Learning the Power of Community with Nat & Tina

Lifestyle

Learning the Power of Community with Nat & Tina

A new year means new ads in the PATH around the Adelaide Club. If you've recently gone underground to travel to and from the Club, we're guessing you've seen our new marketing pieces featuring members Nat & Tina! Both Nat and Tina are staples around the Club, often being found working out in the STRENGTH Gym, taking advantage of the Club's amenities, and challenging themselves with their friends in Strength Lab.

5 Minutes with Meg: Valentine's Day Edition
5 Minutes with Meg: Valentine's Day Edition

5 Minutes with Meg: Valentine's Day...

I've been thinking a lot about...Valentine's Day. With Valentine's Day just...

5 Minutes with Meg: Valentine's Day Edition

Lifestyle

5 Minutes with Meg: Valentine's Day Edition

I've been thinking a lot about...Valentine's Day. With Valentine's Day just around the corner, I find myself, similar to last year, thinking a lot about the heart. And again, like last year, both the biological and the emotional heart. Those who know me, know I'm a huge proponent of high intensity training (HIIT) - in both the weight bearing and cardiovascular arenas.

It's Been a Week...

Posted: Mar 26, 2020

"Soup of the Day"...just got serious!

We've just completed week one of this Series. And I so hope some of you are finding the content helpful and inspiring. For me, I am loving creating and collating these posts. I REALLY miss coming into the Clubs and am so missing the opportunity to physically connect with all of you. This is helping me feel like we can still make at least a small positive difference in a few lives. So, I'm extremely grateful for this space.

All of today's content has been contributed by our amazing Personal Trainers.

Motivation of the Day

"Stop downgrading your dreams and start upgrading your mindset! If people aren't laughing at your dreams, you're not dreaming big enough." - Penny Phang, Personal Trainer, Adelaide Club

Workout of the Day

Blair Larsen - a trainer at the Adelaide Club - is unbelievably fit. He's also one of the smartest and most well-rounded fitness professionals I've ever met. He fully embraces the importance of a great workout that is quick and easy to do. And uses solid scientific principles to ensure these workouts get results.

Blair acknowledges that there are SO many factors to consider when training. But today he wants to share his top 3 secrets to keep things simple and really effective.

  1. Intensity: PUSH yourself.
  2. Variability: Adapt to suit your fitness and energy level.
  3. Execution: Great form is KEY!

Intensity:

Most people miss the mark in this aspect of training but it can make the world of difference. There is a preconceived notion that 3 sets of 10 reps is the golden rule and the effort needed to improve muscle tone, size, strength, really any and all types of muscle gain. But what that arbitrary standard is too much for John Big and not enough for Mrs. Universe? Maybe John just wants to feel awake and mobile, whereas Mrs. Universe needs that pump so she doesn't lose the gains she's made so far.

Let's consider intensity on a continuum that varies for each individual: For any of us, if the effort seems too "light" then it's likely we're just going through the motions. There won't typically be nearly enough stimulus then to create any positive stimulation or change. If the effort feels "moderate" then it could help us wake the body up, is likely the kind of workout we could do almost daily, and maintain our current gains. If you push to your maximal ability (to "failure" or high levels of fatigue), then you're on the road to making some serious gains. Remember the recovery in this case is as important as the workout itself. So, rest or engage in "active recovery" the next day.

Can you do this in your own home? Absolutely. (You KNOW Blair and his girls are!).

Are you up for Blair's challenge? Here it is: Pick your exercise - push-ups, squats, plank, calf raises... It really can be any exercises that you can perform with great form.

Now choose your variation: Push-ups from knees, toes, feet elevated, clapping push-ups, one arm... You see where I am going here. Let's choose push-ups for this example.

Next, do a few reps (2 - 5) to warm up those muscles and joints and shake it out.

WAKE UP Intensity:

So, you have been working for an hour in your home office and are getting tired and sore. It's a perfect time to stop and take a little "wake up" break. You chose a manageable number of reps for you (2, 6, 10, 15,...), that is not to failure, but you can definitely complete with some effort. You will feel like you've accomplished something.

PERFORMANCE Intensity:

It's Game Time: Set your mind to it that you are going to push through that uncomfortable burning feeling to the point that you can't do another rep. Then ask yourself - after this breath: "Can I do another?" Then go for it until, literally, you get stuck. That is past fatigue and right into failure. Great job!! You are well on your way to progression towards your goals.

Now ask yourself, can you do another set like that? With a different exercise? Then do it!

SAMPLE WORKOUT:

(depending on the number of sets you choose to do, this could take 10 minutes or longer)

  1. Push-Ups
  2. Body Weight Squats (to a low chair)
  3. Side Plank
  4. Heel (Calf) Raises
  5. Hip Lifts

Let us know how it goes! What series of exercises did YOU choose for your workout?

TWO Bites of the Day:

Bite ONE comes with a few sides of sage advice:

Lori Kirwan - a trainer and instructor at the Adelaide Club & TAC - reminds us all that this is a GREAT opportunity to really tune up our nutrition!

This note is directly from Lori:

Hopefully now you have time to cook if you're working from home. Get rid of any crappy food in your cupboards and fridge so you won't be tempted. Throw it away!!!

Here is my favourite soup recipe.

Roasted Onion and Pepper Soup

Roast onions and peppers with olive oil and pepper in the oven.

Turn on the slow pot and add vegetable broth and tomato sauce. Check ingredients - try for no sugar or weird ingredients.

Add the roasted vegetables to the pot and add chili powder and cayenne pepper. Make sure you remove all the pepper seeds.

Cook for a few hours on low.

Blend and eat!!

If any of you need help with this, let me know. Click here to connect directly with Lori.

Bite TWO comes from Peter Sheldrick

Enjoy a quick, delicious Moroccan inspired dish tonight! This Lamb Chops with Smoky Aubergine Salad recipe pairs perfectly with a bottle of red!!

Check out this spectacular recipe here.

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Do you have a "Something of the Day" you'd like us to share? Email Meg.

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