Get Ready for Father's Day
Get Ready for Father's Day

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our...

Get Ready for Father's Day

Lifestyle

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our dads, grandfathers, husbands, sons, partners, uncles, friends… If you’re planning a backyard barbecue, we’ve got some spectacular recipes for appetizers, salads, drinks (both alcoholic and non-alcoholic), and more…everything you need to make your party a smashing success!

Rose, Rose, Thorn, Bud.
Rose, Rose, Thorn, Bud.

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose,...

Rose, Rose, Thorn, Bud.

Lifestyle

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose, Thorn, Bud” is one of his hacks. Whether you’ve heard of it before or not - now might be the perfect time to brush off this simple game and give it a whirl.

Summer Trip?
Summer Trip?

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact,...

Summer Trip?

Lifestyle

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact, if at all possible, you mustn’t. Summer holidays, like weekends serve a few specific, vital purposes. The wants and needs differ from person to person, but we all benefit from an occasional, healthy dose of a few - or a lot - of the following: Rest, recovery, escape, play, sleep, fiction, family-time, me-time, down time, outdoor time, slower pace, faster pace, different pace, more exercise, sex, less exercise, more beer, no beer, no news…

Transition
Transition

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled...

Transition

Lifestyle

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled with growth and promise: there are glorious flowers peeking through the soil and nutrient dense fruits and vegetables simmering just below the surface.

The Lion and The Unicorn
The Lion and The Unicorn

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each...

The Lion and The Unicorn

Lifestyle

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each possessed its own coat of arms: one depicting two lions, the other two unicorns. Unification of the lands resulted in the creation of one single coats of arms, with one beast on either side.

Virtual Pride
Virtual Pride

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in...

Virtual Pride

Lifestyle

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in essence. When something exists in essence, it is simpler, while the fundamental, important parts remains in tact. Pride will be celebrated virtually this year. As with many things – Personal Training certainly – nothing can replace the energy, power, and impact of person-to-person contact. But still, we can keep the integrity of some of the essential things that Pride Month tries to accomplish.

Your Life Matters
Your Life Matters

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness...

Your Life Matters

Lifestyle

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness Matters. Intensity Matters. “To matter” means to be of importance, significance, of great consequence. My titles are deliberate. My own attempt to make you the reader, you the exerciser sit up and take notice. 

Acceptance
Acceptance

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be...

Acceptance

Lifestyle

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be accepted. Presumably accepting others begins with accepting ourselves. We need to know our whole self. To accept our whole self. As the foundation for embracing and being our whole self. Love is a basic human right. And so, therefore, is love of yourself. 

Different Differences
Different Differences

Different Differences

There is a lot of literature out there on the power of being different. The importance...

Different Differences

Lifestyle

Different Differences

There is a lot of literature out there on the power of being different. The importance of honouring your uniqueness. Of being strong and courageous and holding true to your different-ness because this will open doors, build new bridges, change the world.

Pride.
Pride.

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do...

Pride.

Lifestyle

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do so. Fear is a strong emotion. A strong word. I don’t use it lightly. I am more afraid of silence.

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.

Sharing Some Wednesday Wisdom

Posted: Mar 24, 2020

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

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.

Inspiration of the Day

"Kindness is giving hope to those who think they are all alone in this world." - PAKtivist

Bite of the Day

In the gym, Lorna Caldwell is a force to be reckoned with. In the kitchen? The woman's unbelievable. She shares one of her personal favourites below!

Creamy Celery & Blue Cheese Soup (serves 6)

  • One large head celery chopped
  • One small diced onion
  • One peeled Yukon or russet potato chopped
  • One 900 mL carton of vegetable or chicken stock
  • 1/2 stick of unsalted butter
  • 5 oz. Cashel blue cheese or your favourite tangy blue
  • 5 oz. 10% or 18% cream (optional)
  • Ground pepper & salt to taste

Melt butter in a large saute pan, then add celery, onion, and potato and simmer, coating all ingredients with butter, for 10-15 minutes.

Add the carton of stock and simmer for another 30 minutes, or until all ingredients have softened.

Pour into a blender in batches, (use caution when broth is hot) adding the crumbled blue cheese and liquidizing each time.

Add cream if you'd like an extra decadent level of richness.

When serving, sprinkle with chopped chives, celery leaves, or crispy croutons for garnish.

Workout of the Day

One of the BEST things about a tough workout is the positive stress it creates. Among other things, it will help clear those stress hormones from your system!

For those of you missing the heavy weights, Peter from the Adelaide Club, is getting really creative in his home gym. Hit this awesome workout. It might not feel too terrific during...but you will feel incredible when you're done!

Full Body Workouts/High Rep/Little Rest:

The weight, rep range, sets and REST are what Peter used. He's a bit of a crazy beast. Modify as you need to. I did it without weights at all and it was wonderfully tough.

ROUND ONE:

(with 25lb dumbbells per arm (or whatever fits your stress/comfort zone))

12 lateral lunges right leg
12 lateral lunges left leg
20 backward lunges right leg (faster)
20 backward lunges left leg (faster)
20 Romanian DL

Rest 60 seconds

Push-ups to failure (I went for 30 plus...Meg's note: If you're going to modify your push-ups, rather than do them off your knees - try elevating the push-up so you leverage your whole body)
20 slow decline chest press (holding a glute bridge (squeeze the buns!!!!)

Rest 60 seconds

10 arm curls
10 tricep kick-backs

Rest 60 seconds

15 front shoulder raises
15 lateral shoulder raises
25 overhead shoulder raises

Rest 60 seconds

25 bent over rows

Rest 60 seconds

ROUND TWO:

24 lateral lunges right leg
24 lateral lunges left leg
25 backward lunge right leg
25 backward lunge left leg
30 Romanian DL

Rest 60 seconds

Push-ups to failure (I went for 30 plus)
25 slow decline chest presses

Rest 60 seconds

15 arm curl
12 kick-backs

Rest 60 seconds

15 front shoulder raises
15 lateral shoulder raises
30 shoulder press (think pumps - fast)
25 bent over rows

Stretch of the Day

Many of us hold stress in our upper back, shoulders, and neck. If we're also suddenly working on a laptop more than usual, we may be spending way too much time in a hunched position. Hit this stretch throughout the day to open up the chest, create some much needed movement in the T-Spine and rib cage, and lengthen through the sides of the neck:

Lie on your left side and stack your knees and ankles on top of one another. If you are more flexible you can keep the bottom leg extended so the top knee drops to the floor.

Extend your left arm onto the floor. Reach your right arm so your right hand is on top of your left and relax your head onto the mat. Use a towel if it's more comfortable to have your head a little elevated.

Lift your right hand and twist from your torso (brace your core!) to extend your right arm to the other side (making a T with your arms). Your face follows your arm. Repeat 5 - 10 times.

THEN:

Keep the arms extended like a "T". Rotate the face back towards the LEFT arm. Think about reaching your face and your top hip away from your RIGHT arm. Supine and pronate (turn up and turn down) the RIGHT hand back and forth. Imagine you are reaching your RIGHT hand away from your midline. Hang out in this position as long as you like.

When you're ready, bring the right arm back over your body and place it against the left. Hug your knees into your chest, and roll to the opposite side. Repeat the entire sequence on the other side!

Recovery of the Day

Think of and perform one small, unexpected act of kindess today. It will make at least 2 people feel really good.

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

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