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.

This One's For You

Posted: Mar 25, 2020

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

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!

Inspiration of the Day

"This morning on my run, I dedicated each of my hill sprints to someone in my life I loved or wanted to send strength to." - Denise Cooney, Adelaide Club Member, amazing cyclist

Naturopathic Wisdom of the Day:

"People are like Blue-footed Boobies."

Well, specifically like them we cannot synthesize our own Vitamin C! (The same goes for Guinea Pigs. Who knew?!?)

Dr. Melissa Cugliari, from the Sport Medicine Clinic, explains that this valuable vitamin is an antioxidant that scavenges free-radicals, keeping our systems optimized. One of hte best ways to get this nutrient is by eating citrus fruits (lemon or lime in water or as dressing in salad), parsley, and drinking rosehip tea.

I'm so thrilled to report that Dr. Cugliari will be contributing on a regular basis to these blogs. For specific questions, you can connect with her here.

Workout of the Day

Runners, stepmillers, cyclists, power walkers...today's workout is for YOU. AND all those you care about. These repeating Under/Overs keep you training right around or slightly above your "sweet spot," the variety makes them (sort of?!) fun, and they tax your body to try and recover at a higher pace than you are accustomed to. So, it's really tough. Will make you stronger. And you'll feel both tired and exhilarated afterwards.

Denise inspired me to write this workout. As per her suggestion above (Inspiration of the Day), for each of the 45 second intervals think of someone you love, are grateful for, are concerned about. Channel the strength in your legs, lungs, and heart towards each of those amazing people. As we charge up the hill, surge out of the saddle, sprint along the road, imagine our collective positive energy streaming upwards, and to all those who need a little boost.

I'm writing this on Wednesday morning, but when you receive it - Thursday - I will be out on the road in my running shoes. Join me!

1. Warm up: 5 minutes (Zone 1 - 2)
2. Pick ups: 10 - 15 seconds springs (Zone 4 - 6) followed by 40 - 45 second recovery (Zone 2). Repeat 4 - 6 times.
3. 9 minute work set: 90 seconds (Zone 3): 45 seconds (Zone 5). Repeat this 2:15 minute set x 4*
4. 3 - 5 minutes recovery (Zone 1 - 2)
5. Repeat 1 - 3 times
6. Cool down 5 - 10 minutes (Zone 2 - 1)

*Note: the Zone3:Zone5 interval is 2:1. You could change the duration to fit your mood, fitness, or the terrain! Have fun with it. The point is you are "recovering" at a far higher intensity than is comfortable.

Intensity Guidelines

Note that using heart rate training zones have limitations. For example, cycling workouts will typically elicit a lower heart rate response for the same exertion compared to running workouts. Variables such as psychological stress, fatigue, and dehydration will also alter heart rate response, making it difficult to gauge how hard you are or more importantly should be working.

 

RPE 10 max

Typical Interval

Work:Rest

Qualitative

Zone # (1-7)

 %HRR*

Recovery

1

 

 

“VERY easy”

N/A

 

Active Recovery

2-3

 

 

“Easy”

Zone 1

<68%

Endurance

4-5

60+ minutes

 

Aerobic or “all day pace”

Zone 2

69-80%

Tempo

6

20-90 minutes

 

“Race Pace”

Zone 3

81-90%

Threshold

7

5-30 minutes

 

Continuous sensation of “serious effort”.  Conversation is difficult.  Motivation and concentration needs to remain high.

Zone 4

91-100%

VO2 Max

8

3-8 minutes

1:1

Strong to severe sensations of “burning” or fatigue.  Consecutive days of training at this level typically not possible.

Zone 5

100%+

Anaerobic Capacity

9

30 sec – 2min

1:1.5-2

Severe sensations of “burning” or fatigue.  Conversation impossible.

Zone 6

NA

Neuromuscular Power

10

>15 sec

1:4+

Maximum effort

Zone 7

NA

*HRR or Heart Rate Reserve: The difference between your resting HR and your maximum HR (220-age for males, 226-age for females).

Now calculate your training zones by adding RHR to a % of HRR.

Bite of the Day

Lorna Storm, a wonderful member of the Adelaide Club, shares my love for healthy comfort food. Really the perfect sort of bites for right now:

"No-Butter Butter Chicken"

  • 12 boneless skinless chicken thighs
  • Lots of turmeric
  • 2 small onions thinly sliced
  • 1 Knorr chicken stock (the type sold in pots)
  • 1/4 to 1/2 cup vegetable oil
  • Pinch of saffron
  • Salt to taste

Thoroughly coat the chicken thighs in turmeric (weat gloves or your hands will be yellow for a week).

Heat the oil in a heavy Dutch oven or Tagine until it shimmers.

Sear the chicken thighs in the oil and remove.

Add the onions and salt and cook until soft and paste like.

Add the chicken stock and cook until melted.

Return the chicken thighs to the mixture and mix thoroughly.

Add 1/2 cup of water and the saffrom, turn heat to minimum and cover. Cook for 15 to 20 minutes.

Serve with Basmati rice.

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

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