5 Natural Ways to Control Blood Pressure - Without Medication
5 Natural Ways to Control Blood Pressure - Without Medication

5 Natural Ways to Control Blood...

May is National High Blood Pressure Month.

Stop by The HUB on May 25th...

5 Natural Ways to Control Blood Pressure - Without Medication

Lifestyle

5 Natural Ways to Control Blood Pressure - Without Medication

May is National High Blood Pressure Month.

Stop by The HUB on May 25th between 11:45am-1:00pm to have your blood pressure reading done before your workout.

Recipe: Lobster Avocado Mango Salad
Recipe: Lobster Avocado Mango Salad

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently...

Recipe: Lobster Avocado Mango Salad

Health & Wellness

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently taking her Healthy Culinary Art Certificate at George Brown College. She is learning excellent recipes to assist with performance, living a healthy lifestyle and ensuring she is getting the right nutrients in her diet. 

Below is a nutritious, healthy and refreshing spring salad recipe. Give it a try, let us know what you think! 

Dos and Don’ts to purchasing Organics
Dos and Don’ts to purchasing Organics

Dos and Don’ts to purchasing...

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move...

Dos and Don’ts to purchasing Organics

Lifestyle

Dos and Don’ts to purchasing Organics

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move forward with purchasing organic items for your family?

We’ve compiled a list of dos and don’ts for you, including what to look out for and where to buy organics.

The Dirty Dozen: Avoid These Produce Items
The Dirty Dozen: Avoid These Produce Items

The Dirty Dozen: Avoid These...

Have you heard about the dirty dozen? If not, we are here to help! 
Last...

The Dirty Dozen: Avoid These Produce Items

Lifestyle

The Dirty Dozen: Avoid These Produce Items

Have you heard about the dirty dozen? If not, we are here to help! 
Last week Environmental Working Group released their 2018 list of the fruits and vegetables most contaminated by pesticides. 

Read about the produce items you should avoid.

5 Minutes with Meg: Mindfulness
5 Minutes with Meg: Mindfulness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying....

5 Minutes with Meg: Mindfulness

Health & Wellness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying. Read how the practice of Mindfulness can benefit your workout!

Osteoporosis Can Be Beaten Through Exercise
Osteoporosis Can Be Beaten Through Exercise

Osteoporosis Can Be Beaten Through...

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with...

Osteoporosis Can Be Beaten Through Exercise

Member Profile

Osteoporosis Can Be Beaten Through Exercise

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with Osteoporosis. Recently, she was given some astonishing test results: no osteoporosis in her spine.

Read about how she reversed the effects of her disease!

Carol-Ann’s “Go To” Hearty Salad
Carol-Ann’s “Go To” Hearty Salad

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking...

Carol-Ann’s “Go To” Hearty Salad

Health & Wellness

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking to add knowledge and skills. Check out her "go-to" warm, hearty salad! 

Not One Ironman, but Two
Not One Ironman, but Two

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal...

Not One Ironman, but Two

Fitness

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal that is close to his heart. With the help of our Senior Trainer and triathlon guru, James Corcoran, Neil is preparing to compete in two Ironman competitions in 2018 - Ironman Switzerland this summer and Ironman Florida in November.

You Don't Need to be an Executive to Receive Executive Health Care
You Don't Need to be an Executive to Receive Executive Health Care

You Don't Need to be an Executive...

"I have to make an appointment to have my prescription refilled? Why...

You Don't Need to be an Executive to Receive Executive Health Care

Fitness

You Don't Need to be an Executive to Receive Executive Health Care

"I have to make an appointment to have my prescription refilled? Why can't I talk to my doctor over the phone? I'm sick on vacation, I need some help!"

These were the common questions and concerns we were hearing from our patients. Well, we listened and as a result developed our Executive Medical Program. We took all the concerns our patients were having and created a program geared towards saving time while offering preventative healthcare.

For the Love of Bikes: Cycling at the Adelaide
For the Love of Bikes: Cycling at the Adelaide

For the Love of Bikes: Cycling at...

We sat down with two of the Adelaide's regular cyclers, Tylar and Malcolm,...

For the Love of Bikes: Cycling at the Adelaide

Fitness

For the Love of Bikes: Cycling at the Adelaide

We sat down with two of the Adelaide's regular cyclers, Tylar and Malcolm, who joined for very different reasons but continue to ride for surprisingly similar ones.  

Uplifting Impacts Yoga Can Have on Your Professional Life
Uplifting Impacts Yoga Can Have on Your Professional Life

Uplifting Impacts Yoga Can Have on...

We spent time with Sandra, a legal assistant at a law firm in downtown Toronto, a...

Uplifting Impacts Yoga Can Have on Your Professional Life

Fitness

Uplifting Impacts Yoga Can Have on Your Professional Life

We spent time with Sandra, a legal assistant at a law firm in downtown Toronto, a regular yogi at the Adelaide Club, and a member since 1987!

Small Muscle Focus = Better Balance & Performance
Small Muscle Focus = Better Balance & Performance

Small Muscle Focus = Better Balance...

Our Director of Pilates & Yoga, Sandi Simoes, shares her insight on smaller...

Small Muscle Focus = Better Balance & Performance

Fitness

Small Muscle Focus = Better Balance & Performance

Our Director of Pilates & Yoga, Sandi Simoes, shares her insight on smaller muscles - and why you shouldn't neglect them in your workouts.

Fall in Love with Squash, the perfect (cardio) game
Fall in Love with Squash, the perfect (cardio) game

Fall in Love with Squash, the...

We sat down with Neil, a dedicated squash player and a member of the

Fall in Love with Squash, the perfect (cardio) game

Fitness

Fall in Love with Squash, the perfect (cardio) game

We sat down with Neil, a dedicated squash player and a member of the Adelaide Club for nearly four decades, to hear more about his love of the game of squash.

Five Reasons a Director of M&A Concentrates on Strength
Five Reasons a Director of M&A Concentrates on Strength

Five Reasons a Director of M&A...

We spent time with our longstanding member, Enrique, a Director of M&A...

Five Reasons a Director of M&A Concentrates on Strength

Fitness

Five Reasons a Director of M&A Concentrates on Strength

We spent time with our longstanding member, Enrique, a Director of M&A Integrations at one of Toronto’s leading banks, to discuss how he balances his professional ambitions and personal time in pursuit of his fitness goals.

Why Strength Lab may be your new favourite workout in 2018
Why Strength Lab may be your new favourite workout in 2018

Why Strength Lab may be your new...

Our Group Exercise Director, Lauren Neal, answers all your questions about the...

Why Strength Lab may be your new favourite workout in 2018

Fitness

Why Strength Lab may be your new favourite workout in 2018

Our Group Exercise Director, Lauren Neal, answers all your questions about the Adelaide Club's new Strength Lab classes.

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

Meg Sharp shares all the methods you can use to stay motivated and crush your fitness...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

Meg Sharp shares all the methods you can use to stay motivated and crush your fitness goals.

Resolve to be fit, once and for all!
Resolve to be fit, once and for all!

Resolve to be fit, once and for...

Check out our top 10 ways to be successful with your New Year's...

Resolve to be fit, once and for all!

Health & Wellness

Resolve to be fit, once and for all!

Check out our top 10 ways to be successful with your New Year's resolutions.

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!
The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

The new Adelaide Club STRENGTH Gym:...

Come and check out our newly-equipped STRENGTH Gym at The Adelaide...

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

Fitness

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

Come and check out our newly-equipped STRENGTH Gym at The Adelaide Club. Everything from kettle bells, sleds, and turf to get you in the best shape of your life.

How to avoid the holiday weight gain: A nutritionist's top 10 tips
How to avoid the holiday weight gain: A nutritionist's top 10 tips

How to avoid the holiday weight...

Our Holistic Nutritionist and Personal Trainer, Dena Ryde, shares her how-tos on...

How to avoid the holiday weight gain: A nutritionist's top 10 tips

Health & Wellness

How to avoid the holiday weight gain: A nutritionist's top 10 tips

Our Holistic Nutritionist and Personal Trainer, Dena Ryde, shares her how-tos on keeping your fitness goals on track for the holiday season.

Bring out your inner athlete with our new A-Ride program
Bring out your inner athlete with our new A-Ride program

Bring out your inner athlete with...

As of December 4th, we're introducing our new A-Ride program, featuring three...

Bring out your inner athlete with our new A-Ride program

Health & Wellness

Bring out your inner athlete with our new A-Ride program

As of December 4th, we're introducing our new A-Ride program, featuring three exciting classes made for you to get your ride on.

10 Practices to Keep Your Energy High

10 Practices to Keep Your Energy High
Posted: May 11, 2014

Have you ever looked at your kids or your young dog, asking how you could bottle that seemingly limitless substance that keeps them ticking like the energizer bunny? Well it may not be available in packaged form but there are ways to regenerate the stuff that keeps us feeling good from morning till night…

1. Deepen Your Sleep Okay – the obvious first. The more consistently restful and time appropriate your sleep is, the more regenerative you will feel during the day. If you generally feel sleep deprived, forgo the late night TV and computer activity, aiming to be in bed ½ - 1 hour earlier. If you have trouble falling or staying asleep, try 200 – 400 mg. of magnesium citrate or 150 – 300 mg. of L-Theanine, an extract from green tea, within 1 hour before bed.

2. Eat Breakfast and Continue to Eat Every 2 – 4 Hours This consistently replenishes the nutrients needed for metabolism and stabilizes blood sugar, both of which are resources for consistent energy throughout the day. If you are not hungry in the morning, there are physiological reasons for that, but push past it – your body is in greater need of nutrients.

3. Proteins, Carbs and Fats are Your Sources of Fuel Just like a car needs fuel to run efficiently, so do our bodies need theright source of fuel. Proteins, carbs and fats each break down at different rates to provide you with energy for a longer period. So eat some at each meal and snack, but bare in mind that quality matters. Check out the next practice to know what to eat.

4. Eat Like Our Prehistoric Ancestors According to geneticists, our bodies share 99% of the same genetic structure as our ancestors of 40,000 years ago, who despite having short lives due to environmental hazards that would eat them, had none of the energy-lowering, degenerative diseases that we have. Our metabolisms function well on lean sources of protein, vegetables, fruits, nuts, and seeds. Processed foods just weren’t in the equation back then, nor should they be now (at least not from an energy enhancing health perspective). To balance things out a little, feel free to add in whole grains (i.e. oats, barley, quinoa and wild rice), beans and legumes (i.e. kidney beans, black beans, chickpeas), those carbs that have a low glycemic load.

5. Breathe Deeply and Consciously The more breath taken in,the more oxygen gets to the cells and the more energy is produced. Whenever your energy is starting to lag, close your eyes and concentrate on your breath, imagining that you have a hollow bamboo tube running from the top of your head to the base of the spine. Draw the breath down to the base of the tube and back up. Do this for 5 breaths to start. Consistent and conscious deep breathing throughout the day is one of the quickest ways to see a change in your energy level.

6. Move Your Body There is nothing like exercise to revive the body and mind. A regular exercise routine is ideal but even a short spurt of movement in the middle of the day may be all that you need to provide a boost to your energy and a clearing of the mind. So next time you get that mid-afternoon lull, rather than grabbing a Café Mocha and a cookie, take a short break and go for a walk, preferably in the fresh air. Remember, like all the other suggestions made here, this is a practice. The more you do it, the easier it gets.

7. Tune Into the Tunes According to Robert E. Thayer, Ph.D., a mood scientist and professor of psychology at California State University and author of Calm Energy: How People Regulate Mood With Food and Exercise, music is second only to exercise in changing your mood and increasing your energy levels. Other research bares this out, and is suggestive that the music should be self-chosen to suit your mood.

8. What About the Joy? It is just too easy in our high achieving culture to forget about the lighter side of life. However, without laughter, fun, and silly pleasures, we find ourselves on treadmills that will ultimately sap our energy. Regular activities that you do for the pure joy of it are uplifting and will contribute to your energy bank. As a suggestion, prepare ahead by making a list of 30 Things That Feed Your Soul so that in a moment when you most need some soul feeding, you don’t need to think too hard about it – you can just choose something from your list.

9. Support Your Adrenals The adrenal glands, which help us adapt to stress and will always be taxed in low energy people, are nourished with extra Vitamin C, E, Pantothenic Acid (Vitamin B5) and the rest of the B Complex and Magnesium. Look for a buffered form of Vitamin C with bioflavanoids and a full-spectrum Vitamin E with all the tocoperols and tocotrienols. Ashwaganda, Siberian Ginseng and Rhodiola are just three of the herbs that can support adrenal function and increase energy. It is always a good idea to consult your alternative practitioner to understand which one would be best for you and in what dosage.

10. Water, Not Coffee Water, along with oxygen, is needed for every metabolic function in the body. Yet many people turn to coffee to give them a quick energy boost when what they need is more water. Also, according to Dr. Batmanghelidij, MD, author of Your Bodies Many Cries for Water, we often mistake our thirst signals as hunger signals. So if it is not coffee or some other caffeinated drink, we will look for sugary, fatty or salty foods. This leads to chronic dehydration, which leads to cellular breakdown, degenerative diseases and a direct loss of energy. If you have trouble drinking water, consider filling a pitcher and adding lemon, orange, cucumber or mint to the jug. Leave it out on your desk or wherever you spend most of your day so that you are constantly reminded to drink.

Tzabia Siegel, BAPhEd, CHN, NNCP

Tzabia is a Certified Nutritionist and Life Coach at the Toronto Athletic Club Clinic for Sports Medicine. She coaches individuals, corporate and employee wellness groups and is known for her broad approach that reflects both behaviour (mind, emotion, soul) and physiology (food, movement, rest).

She can be reached at tzabia@torontoathleticclub.com

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