Cheryl's Transformation: Member Spotlight
Cheryl's Transformation: Member Spotlight

Cheryl's Transformation: Member...

Cheryl realized she was ready to make a change in her life. She started with her diet...

Cheryl's Transformation: Member Spotlight

Lifestyle

Cheryl's Transformation: Member Spotlight

Cheryl realized she was ready to make a change in her life. She started with her diet and then knew it was time to add fitness back into the plan. After training with Mike for 6 months, Cheryl has lost an additional 34 lbs and has seen an 11% reduction in her body fat! 

5 Minutes with Meg: No Better Time to be Grateful
5 Minutes with Meg: No Better Time to be Grateful

5 Minutes with Meg: No Better Time...

I’ve been thinking a lot about…

… being grateful. I...

5 Minutes with Meg: No Better Time to be Grateful

Lifestyle

5 Minutes with Meg: No Better Time to be Grateful

I’ve been thinking a lot about…

… being grateful. I know. Pretty cliché this time of year. But gratitude is such a powerful, positive emotion, I just couldn’t help myself.

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate
7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

7 Tips for a Happy, Healthy...

Thanksgiving marks the start of the holiday season – a season when we tend to eat...

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Lifestyle

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Thanksgiving marks the start of the holiday season – a season when we tend to eat excessively. I mean, who can blame us? But, this year is going to be different, and here’s why…we’ve got the top SEVEN tips to help you with portion control that will, ultimately, help to stave off the holiday bulge.

Is Shockwave Therapy Right for You?
Is Shockwave Therapy Right for You?

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from...

Is Shockwave Therapy Right for You?

Lifestyle

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from many joint and tendon disorders. Everyone with soft tissue injuries can benefit from shockwave therapy.

Take Your Golf Game to the Next Level in the Offseason
Take Your Golf Game to the Next Level in the Offseason

Take Your Golf Game to the Next...

Now that fall is upon us, let's face it - the golf season is winding down. Insert...

Take Your Golf Game to the Next Level in the Offseason

Lifestyle

Take Your Golf Game to the Next Level in the Offseason

Now that fall is upon us, let's face it - the golf season is winding down. Insert sad face. For some, that would mean putting the clubs away until spring and spending your winter dreaming about the course; instead, you can use this fall and winter to assess, train smart, and strengthen your body-swing connection.

5 Minutes with Meg: Feeling Overwhelmed? Me Too!
5 Minutes with Meg: Feeling Overwhelmed? Me Too!

5 Minutes with Meg: Feeling...

I’ve been thinking a lot about …

…being...

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

Lifestyle

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

I’ve been thinking a lot about …

…being overwhelmed.  Lots of starts and restarts happening around us right now.  All that change is awesome.  It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life.  And it can be crushingly overwhelming sometimes.

Member Spotlight: Michael
Member Spotlight: Michael

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few...

Member Spotlight: Michael

Lifestyle

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few come as prepared as Michael! Beginning in 2006, Michael has joined me at the Toronto Athletic Club three times a week for training; and we’ve been consistently working together ever since.

What it Takes to be an Ironman...
What it Takes to be an Ironman...

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first...

What it Takes to be an Ironman...

Lifestyle

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first timers, ages 18-80, raced in the 6th Annual Ironman Mont Tremblant. I was included in these athletes, along with our members Darcy and Tom Wefers and Louise Engelmann.

Self-Care Strategies for Stress Reduction & Wellness
Self-Care Strategies for Stress Reduction & Wellness

Self-Care Strategies for Stress...

Did you know that August is Wellness Month? While we near the end of the month, we...

Self-Care Strategies for Stress Reduction & Wellness

Lifestyle

Self-Care Strategies for Stress Reduction & Wellness

Did you know that August is Wellness Month? While we near the end of the month, we wanted to share a few strategies that you can (and should) incorporate into your daily life to reduce your stress and improve your overall well-being all year long! 

Helpful Tips for a Better Night's Sleep
Helpful Tips for a Better Night's Sleep

Helpful Tips for a Better Night's...

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture...

Helpful Tips for a Better Night's Sleep

Lifestyle

Helpful Tips for a Better Night's Sleep

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture Specialist, explains how poor sleep is one of the most common concerns in her practice and gives some helpful tips for a better night's rest.

Have You Tried Bulletproof Coffee Yet?
Have You Tried Bulletproof Coffee Yet?

Have You Tried Bulletproof Coffee...

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof...

Have You Tried Bulletproof Coffee Yet?

Lifestyle

Have You Tried Bulletproof Coffee Yet?

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof coffee anyway?

Good Vs. Bad Sugars
Good Vs. Bad Sugars

Good Vs. Bad Sugars

Everyone “knows” that sugar is bad for you — but are there...

Good Vs. Bad Sugars

Lifestyle

Good Vs. Bad Sugars

Everyone “knows” that sugar is bad for you — but are there “good” vs “bad” sugars?


First things first, there is a big difference between added sugars in boxed/bagged/packaged foods such as candy, pop, cookies, etc vs natural sugars in whole foods such as fruits, vegetables and whole grains.

How To Strengthen Your Core Without Harming Your Lower Back
How To Strengthen Your Core Without Harming Your Lower Back

How To Strengthen Your Core Without...

You are doing sit-ups and crunches to build that six-pack, but your back gets sore. So...

How To Strengthen Your Core Without Harming Your Lower Back

Lifestyle

How To Strengthen Your Core Without Harming Your Lower Back

You are doing sit-ups and crunches to build that six-pack, but your back gets sore. So how are you going to build those washboard abs without hurting your back?

How Alcohol Consumption is Related to Fat Loss
How Alcohol Consumption is Related to Fat Loss

How Alcohol Consumption is Related...

There seems to be this notion among the average gym goers that it is okay to drink...

How Alcohol Consumption is Related to Fat Loss

Lifestyle

How Alcohol Consumption is Related to Fat Loss

There seems to be this notion among the average gym goers that it is okay to drink certain alcoholic beverages, because they contain zero calories. Vodka and soda is the go-to that I always hear about. 

Effects of Alcohol on Building Muscle
Effects of Alcohol on Building Muscle

Effects of Alcohol on Building...

Let's just jump straight to it! If you want to build muscle, which is a tough task...

Effects of Alcohol on Building Muscle

Lifestyle

Effects of Alcohol on Building Muscle

Let's just jump straight to it! If you want to build muscle, which is a tough task on it's own, you definitely want to stay away from alcohol consumption.
 
Alcohol will take away from muscle building for a variety of reasons. Here are a few points on why alcohol consumption is a bad idea when attempting to build muscle:

Do I Need To Go Gluten Free?
Do I Need To Go Gluten Free?

Do I Need To Go Gluten Free?

Gluten (a protein) can be found in wheat, barley and rye.

With so many...

Do I Need To Go Gluten Free?

Lifestyle

Do I Need To Go Gluten Free?

Gluten (a protein) can be found in wheat, barley and rye.

With so many processed foods on the market today, it can also be found hiding in salad dressings, condiments, deli meats and even candy. This makes giving up gluten a bit more tricky, and why should we do that in the first place?

Exercise and the Aging Brain
Exercise and the Aging Brain

Exercise and the Aging Brain

June is Alzheimer’s and Brain Awareness Month. In an effort to spread awareness...

Exercise and the Aging Brain

Lifestyle

Exercise and the Aging Brain

June is Alzheimer’s and Brain Awareness Month. In an effort to spread awareness about brain health, we are here to talk about Exercise and the aging brain.

9 Unexpected Things That Happen When You Abandon Your Workout Routine
9 Unexpected Things That Happen When You Abandon Your Workout Routine

9 Unexpected Things That Happen...

When our schedules become busy and stress levels raise, we tend to skip our workouts...

9 Unexpected Things That Happen When You Abandon Your Workout Routine

Lifestyle

9 Unexpected Things That Happen When You Abandon Your Workout Routine

When our schedules become busy and stress levels raise, we tend to skip our workouts and let our busy lifestyles get the best of us. We’ve all been there, and that’s ok.

Here are 9 reasons why your workout should be a priority during those busy, stressful times:

Cracking Your Back - Is it Good for You?
Cracking Your Back - Is it Good for You?

Cracking Your Back - Is it Good for...

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back,...

Cracking Your Back - Is it Good for You?

Lifestyle

Cracking Your Back - Is it Good for You?

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back, and the effects it may have. 

Adelaide Club Member Competes in First Ironman
Adelaide Club Member Competes in First Ironman

Adelaide Club Member Competes in...

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first...

Adelaide Club Member Competes in First Ironman

Member Profile

Adelaide Club Member Competes in First Ironman

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first Ironman!

We had an opportunity to spend some time with him; to find out his motivation for competing and to better understand what goes into accomplishing such an incredible feat.

Are you Eating 'Right'?

Are you Eating 'Right'?
Posted: Jun 13, 2014

By Stephen McKenzie BSc, BA, CANFIT PRO, Director of Fitness, Cambridge Club


I am often asked by people ”I just don’t think my diet is correct what should I eat to lose weight?”

My answer is always the same “more of the things you eat little of and less of what you eat a lot of.”

People know what they should eat and do already. They will recant their entire days meals to you gladly if they’ve had a “good  day” in terms of their food choices. The problem that people have is not the lack of knowledge in most cases, it’s the application of said knowledge that is the point at hand.

Some problems with eating healthy is that it can be expensive and time consuming where eating poorly is cheap and quick. Think about the convenience and simplicity of just throwing a package of pre-made pasta in the microwave - in only 4 minutes you have a tasty meal. At some point of another, we have fallen into this trap, because we are so busy with work and our families. What really needs to be done is for us to prioritize our health in our lives to make things easier to comprehend.

For most people  our list of priorities goes as follow:  
1. Family

2. Work

3. Friends & Social Network

4. Personal Interests

5. Health & Well-being

The list should actually read more like this:

1 Health and Well-being
Because if you are not healthy physically and emotionally you are not in a place to be of use to your family and friends.

2 Family

3. Friends and Social Network

4. Personal Interests

5. work

Your work should enable you to do the things you want with your friends and family, but should not be the first priority. At your funeral no one will ask, "Hey what did he/she do for a living?” because no one will care. It is true that we should strive to work at something we are passionate about and strive to do well, but in the realm of all the important things in your life, your work should not be close to the top priority.

So what does this mean in terms of your diet?

Since your health is SO important to you and your diet is the most influential factor in this regard, one should look at eating vegetables at every meal. Ideally your plate should look like a painters palate. Colorful and with many different sections of equal size.

Most people struggle with 4 things in terms of diet;

1.You can treat yourself once in a while but when you do, be reasonable
ie: if you’re going to have a night out with the boys/girls for drinks, set a maximum for yourself and stick to it

2. Even if you going to eat something unhealthy, eat something healthy with it.
Never have a meal without your health in mind.

3. Eating out can be healthy but never as healthy as eating at home because at home you know what  has been added to your food.

4. If it is in your cupboard/fridge you will eat it -so don’t buy it-period.

I took a nutrition course in university and one thing my professor said rings true to me to this day, she said ”your body does not care if you put gravy on your broccoli, it just wants the broccoli.” Meaning, your body doesn’t care if you have a cheeseburger with your vegetables, what it cares about is if it’s getting the vegetables. She also told me, “If it’s not good for you it’s definitely not good for your children either.” So don’t buy sweets for your kids, or cookies etc. They don’t need them buy them fruits and vegetables!

So what should you take from all this?

1. Eat your vegetables and don’t worry about eating too much of them.

2. Stay away from anything processed period.

3. Drink plenty of water.

4. Stay away from fried foods and baked goods

5. Weigh yourself once per week - keep your eye on things so they don’t sneak  up on you later.

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