Lip-Smackingly Delicious Summer Recipes
Lip-Smackingly Delicious Summer Recipes

Lip-Smackingly Delicious Summer...

What a beautiful start to the weekend! Our team has been spending some extra time in...

Lip-Smackingly Delicious Summer Recipes

Lifestyle

Lip-Smackingly Delicious Summer Recipes

What a beautiful start to the weekend! Our team has been spending some extra time in the garden and whipping up our favourite summer treats to help beat the heat. Spoil yourself, your family, and your friends with these delicious recipes all summer long.

Creative. Determined. Inspired.
Creative. Determined. Inspired.

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can...

Creative. Determined. Inspired.

Lifestyle

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can control: your strength, your health, your fitness, yourself. Today, June 6th, 2020, is National Health and Fitness Day. And today, we want to celebrate you.

Adversity Exposes Weaknesses
Adversity Exposes Weaknesses

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet...

Adversity Exposes Weaknesses

Lifestyle

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet stubborn. We are patient and careful, but prone to overthinking, overanalyzing to the point of paralysis. We are sensitive, dogged, or committed in ways that are admirable, but can be frustrating, overwhelming.

Adversity Inspires Risk Taking
Adversity Inspires Risk Taking

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For...

Adversity Inspires Risk Taking

Lifestyle

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For others, it makes us far too uncomfortable, insecure, nervous. Still, others, don’t necessarily enjoy risk taking per se, but do it anyways: They understand – usually from experience – that incredible innovation, transformational change, unprecedented achievement typically requires assuming a certain degree of risk. They know that risk can lead to failure. They know that failure – in the right hands – cultivates humility, curiosity, and can be a phenomenal learning experience. 

Adversity & Opportunity
Adversity & Opportunity

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a...

Adversity & Opportunity

Lifestyle

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a moment there seems to be so little you can do. As indeed there is. And that can be the magic of it. We know that too many options, too much choice can be debilitating. It can leave you questioning your judgement to the point that no matter what you decide, you remain a little anxious that you could have chosen better. 

Adversity & Survival
Adversity & Survival

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons...

Adversity & Survival

Lifestyle

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons we’ve survived for as long as we have. When bombarded with an onslaught of incredible physical demands, the human body ultimately responds by increasing energy efficiency, building lean tissue, and increasing neuro-muscular mechanism so we are stronger and more powerful, and improves our capacity to resist fatigue and handle stress.

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.

It's Thursday...Already?!?

Posted: Apr 1, 2020

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

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!

Inspiration of the Day

“If I cannot do great things, I can do small things in a great way.”  Martin Luther King Jr.

Workout of the Day

Running Mechanics 101

Runners, runners, runners… they are everywhere! I, myself took the winter off running and am now finding myself pounding the gravel every other day. Ouf. Running is an incredible activity. Great stimulation for the heart, lungs, and the muscles… it’s a great excuse to get outside… and all you need to do is pop on a pair of shoes and go! Right? Not exactly.

For all the positive simulation running places on the muscles and joints, there are negative aspects too. It’s hard for many of us to run efficiently, symmetrically, and in a way that minimizes injury due to overuse or faulty mechanics. Improving your form in even subtle ways is not only easier on the body, but it ultimately makes the running feel easier too.

The tricky variable for me here, is all of you are different. You each have unique running mechanics determined by how your body is built, including the current strength and mobility of your different joints and muscles.

That said, there are a few “tweaks” I can offer which may improve your running mechanics and lessen the negative load on your muscles and joints. The pre-run tweaks are easy enough to add in. Try them out, and see if your runs feel any different. For the “during the run tweaks,” try applying each one during one minute of running. That is, run “normally” and then try to alter your mechanics with one technique for one minute. How did it feel? If it felt “better,” “more natural,” and/or "more comfortable” you may have a winning tweak. If it didn’t… try again with 2 or 3 more intervals. Still not jiving? Maybe it’s not what you need today. Move to the next tweak. But keep this other tweak in your back pocket. It may work another time.

So I don’t run over (I’m so funny), I’m going to feature 3 in this blog, share a few more Saturday, and finish up Monday. (PS. I did include a simple Running Workout at the end of this piece!)

Hips & Butt:

Open up your hips.

Strengthen your bum.

My two favourite exercises to do pre-run? Hip flexor mobility followed by hip bridges.

Cadence:

Efficient, fast, long distance runners tend to have cadences over 180 steps per minute (spm). Irrespective of what YOUR stride rate is, subtle increases in step rate can substantially reduce the loading to hips and knees and may prevent running related injuries.

On your next run, wear a watch. Warm up 5 - 8 minutes. Count the number of foot falls in a given minute (or count the number of times your left foot hits the ground and multiply by 2!). Do this 3 - 4 times to get a solid average. Your goal for your more efficient strike rate should only be 5 - 8% higher. So if your current spm is 160, a goal of 168 is perfect.

So how do we do this?

  • Alternate 1 minute faster turnover with 1 minute normal foot fall. Gradually increase the time spent at the higher spm.
  • You can download a free metronome and set it to 168 bpm. Use this to help you pace the faster turnover intervals. 
  • Shorten the amount of time your feet contact the ground
  • Think “run light.” You will likely find your core more engaged as your body tries to stabilize your legs and lessen their impact on the ground.
  • The slightly faster cadence work will initially feel harder. You will likely become tired faster. It will take time for your core, hips, and glutes to adjust to the new mechanical load. But, ultimately, your running will become more efficient! And you will be less prone to injury.
  • Simply thinking about engaging your abs, especially as you start to drive each thigh forward may help too.

Feet:

Dare I say this? There is no right or wrong way for your feet to hit the ground. Again, everyone is built in a unique way. That said, there is evidence to show that mid-foot strikers tend to contact with the ground almost directly under their centre of mass. And heel strikers tend to strike too far ahead of their centre of mass, wasting precious energy “braking” and often landing with the knee locked out. In other words, I’m suggesting it may be more important to focus on trying to shift your foot strike so you’re striking under your centre of mass rather than worry about what part of your foot is striking the ground first.

One of the easiest ways to shift your foot strike so it’s more under you, is by increasing your cadence. See point two 😊

There’s also evidence to suggest you can improve foot strike placement by:

  • Increasing your hip mobility
  • Strengthening your glutes
  • And tweaking your running posture so your head is stacked over your shoulders which are stacked on top of your hips…

AND whether you’re working on altering mechanics or not, here’s a great running workout. Use the “fast” interval for higher cadence work. 

Warm-up 1: Hip flexor mobility and 10 - 16 hip bridges

Warm-up 2:  4 - 7 minutes easy running

FAST pace : EASY pace

1:1

2:2

3:3

Walk for 1 minute

Repeat 2 - 4 times

Cool down 5 minutes

For questions about this or any workout, you can connect directly with Meg here.

Naturopathic Wisdom of the Day

Avoid refined carbohydrates - sugar and alcohol reduces the ability of white blood cells, an integral part of the immune system, to destroy harmful particles by up to 50% for several hours after consumption!

Have questions? Connect directly with Dr. Cugliari here.

Bite of the Day

Here’s another fabulous dinner created by Neesha from the HUB - kitchen & bar at the Adelaide Club!

Hawaiian Style Pork Loin with Roasted Sweet Potato & Broccoli

Makes approx. 3 servings

Spice Rub
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tbsp smoked paprika
  • 1 tbsp salt
  • 1 tbsp black pepper

Mix in a small bowl.

Glaze
  • 1 tbsp whole grain mustard
  • 1 tbsp honey
  • 1 tbsp soy sauce
  • ½ tbsp olive oil
  • 2 cloves chopped garlic

Mix in a small bowl.

Pork
  • 4 lbs pork loin
  • 1 medium carrot
  • ½ medium onion
  • 5 cloves garlic
  • 2 ribs of celery

Trim the fat off the top of the pork loin, pat dry with paper towel, rub the spice rub all over meat.

Heat up pan with a small amount of olive oil until smoking and sear pork until browned on all sides (approx. 4 - 5 minutes per side).

Brush pork with glaze, lay it in a deep baking dish on top of a bed of chopped veggies ­(carrots, celery, onions, and garlic). Pour in vegetable stock to cover bottom of dish.

Bake at 375F for about 25 - 30 minutes per pound of pork.

Sweet Potatoes
  • 1 large sweet potato

Peel and cut sweet potatoes in 1/2” cubes, marinate with olive oil, salt, and pepper.

Bake at 400F for 25 - 30 minutes. Flip halfway through until nice and golden.

Broccoli
  • 1 medium head of broccoli

Wash and DRY broccoli (the drier the broccoli, the crispier they will be). Cut into florets (small heads of broccoli), and marinate with olive oil, salt, and pepper.

Bake at 400F for 20 minutes.

Plate and serve!

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

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