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.

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

This week's instalment from our Director of Personal Training, Meg...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

This week's instalment from our Director of Personal Training, Meg Sharp!

Fall Fitness at the Club
Fall Fitness at the Club

Fall Fitness at the Club

Even though the seasons are changing, fitness still remains a constant at the...

Fall Fitness at the Club

Fitness

Fall Fitness at the Club

Even though the seasons are changing, fitness still remains a constant at the Club. Group Fitness continues to be a popular choice amongst both men and women.

Trainer spotlight: Swimming Coach Roman Ramirez
Trainer spotlight: Swimming Coach Roman Ramirez

Trainer spotlight: Swimming Coach...

We would like to introduce our latest addition to the TAC team, Roman...

Trainer spotlight: Swimming Coach Roman Ramirez

Fitness

Trainer spotlight: Swimming Coach Roman Ramirez

We would like to introduce our latest addition to the TAC team, Roman Ramirez!

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

Introducing a new column from our Director of Personal Training, Meg Sharp. Tune in...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

Introducing a new column from our Director of Personal Training, Meg Sharp. Tune in regularly for more!

Quest for Ironman Mont Tremblant (IMMT)
Quest for Ironman Mont Tremblant (IMMT)

Quest for Ironman Mont Tremblant...

Darcy Wefers, a loyal employee at The Cambridge Group of Clubs' Head Office, and...

Quest for Ironman Mont Tremblant (IMMT)

Fitness

Quest for Ironman Mont Tremblant (IMMT)

Darcy Wefers, a loyal employee at The Cambridge Group of Clubs' Head Office, and her husband, Tom, complete a full Ironman in Mont Tremblant. Hear their story!

Club member weight-loss success story!
Club member weight-loss success story!

Club member weight-loss success...

Today we are celebrating the success of one of our members who is down more that...

Club member weight-loss success story!

Health & Wellness

Club member weight-loss success story!

Today we are celebrating the success of one of our members who is down more that fifty pounds in five months!

Brian Malone Conquers Mount Ventoux!
Brian Malone Conquers Mount Ventoux!

Brian Malone Conquers Mount...

One of Toronto Athletic Club’s awesome cycle instructors, Brian Malone,...

Brian Malone Conquers Mount Ventoux!

Member Profile

Brian Malone Conquers Mount Ventoux!

One of Toronto Athletic Club’s awesome cycle instructors, Brian Malone, went to France to compete in the GFNY Mount Ventoux!

Attention all golfers!
Attention all golfers!

Attention all golfers!

If you haven’t yet made the pilgrimage to experience golf in Atlantic...

Attention all golfers!

Lifestyle

Attention all golfers!

If you haven’t yet made the pilgrimage to experience golf in Atlantic Canada, what are you waiting for?

Trainer spotlight: Klara Hakansson
Trainer spotlight: Klara Hakansson

Trainer spotlight: Klara Hakansson

There’s a new face at Adelaide Club! Everyone give a big Adelaide welcome to...

Trainer spotlight: Klara Hakansson

Health & Wellness

Trainer spotlight: Klara Hakansson

There’s a new face at Adelaide Club! Everyone give a big Adelaide welcome to Klara Hakansson.

Dietary and supplemental nutrition
Dietary and supplemental nutrition

Dietary and supplemental nutrition

If you’ve stepped foot into a health food store, or even the pharmacy or...

Dietary and supplemental nutrition

Health & Wellness

Dietary and supplemental nutrition

If you’ve stepped foot into a health food store, or even the pharmacy or grocery store, you’ve likely been faced with endlessly available supplements, ranging from multivitamins to meal replacements. Are they necessary? Which are effective? How do you choose and what do you need?

Unlock your power and avoid injury by training stability and mobility
Unlock your power and avoid injury by training stability and mobility

Unlock your power and avoid injury...

Take the time to look at each joint in the body you will notice they alternate...

Unlock your power and avoid injury by training stability and mobility

Health & Wellness

Unlock your power and avoid injury by training stability and mobility

Take the time to look at each joint in the body you will notice they alternate between the need for mobility and the need for stability.

Summer Breeze: Top summer fashion trends for him and her
Summer Breeze: Top summer fashion trends for him and her

Summer Breeze: Top summer fashion...

The top four trends sweeping the summer season for both men and women.

Summer Breeze: Top summer fashion trends for him and her

Lifestyle

Summer Breeze: Top summer fashion trends for him and her

The top four trends sweeping the summer season for both men and women.

3TO6TEAM Annual Regent Park Gala
3TO6TEAM Annual Regent Park Gala

3TO6TEAM Annual Regent Park Gala

Read about the 3TO6TEAM's Annual Regent Park Gala fundraiser in support of...

3TO6TEAM Annual Regent Park Gala

Club Events

3TO6TEAM Annual Regent Park Gala

Read about the 3TO6TEAM's Annual Regent Park Gala fundraiser in support of athletic programming in Regent Park.

Morning yoga at TD Centre!
Morning yoga at TD Centre!

Morning yoga at TD Centre!

Join the TDC for weekly morning yoga thanks to Cadillac Fairview!

Morning yoga at TD Centre!

Club Events

Morning yoga at TD Centre!

Join the TDC for weekly morning yoga thanks to Cadillac Fairview!

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
Posted: Dec 4, 2017

The holidays can be a crazy busy time for most people…..including me! 

During this time of year especially, I get asked how I stay on point with my wellness and nutrition goals. According to the National Institute of Health, holiday eating can result in gaining 1-2 pounds every year, which can really add up. Even though the holiday season can get hectic, there's really no excuse to fall off your healthy eating - you just need some strategies to help you along the way. Believe me, you can still celebrate and indulge, you just need to plan for it.

Here are my top 10 tips for staying healthy over the holidays, so you not only survive, but have a great time and feel good.

1.   Watch out for the sugar!!! 

Sugar is addictive and when consumed spikes our blood sugar, increases insulin, causes inflammation and sets us up for more cravings. Swap in a piece of fruit, like an apple, if you're really craving something sweet. It will do the trick and you won’t feel guilty afterwards.

 

2.  Eat before the party. 

If you have a cocktail or dinner party to attend, have a protein shake or small meal before you go.  This will keep you from gorging on too many of those little canapes that can really pack a caloric punch. Also, you’ll have food in your tummy to absorb the cocktails.

3.  Get your fibre. 

Start with the veggie platter….high fibre foods keep us full longer so you can make better dinner choices.

4.  Drink water. 

So many people I see are chronically dehydrated. Start your day with a glass of lemon water to help you detoxify from the day before. Also, drinking more water throughout the day will reduce your food cravings and keep you alert to keep up with the holiday rush. Being thirsty is actually the first sign of dehydration. You can even have your phone notify you at regular intervals to grab a glass! Your goal should be 2-3 litres per day.

5.  Get your ZZZZZ’s. 

Make sure to get enough sleep.  When we're sleep deprived, cortisol (our stress hormone) increases and we tend to crave carbohydrate-rich foods that may not be the healthiest. Lack of sleep can lead to weight gain and inflammation.

6.  Don’t skip meals. 

Keep your meal timing as regular as possible. If you skip lunch so you can “bring your appetite” to the dinner party, you’ll likely overeat and consume more calories than if you’d had lunch.

7.  Bring a dish! 

Invited to a dinner party? Help the host and bring your own dish to add. This ensures you have something healthy to eat no matter what is being served.

8.  Watch the alcohol consumption. 

Although it’s nice to enjoy cocktails with friends and family at this festive time, we do need to be mindful of the excess empty calories. Try having a glass of water between alcoholic drinks to stay clear-headed and keep you from binging on treats.

9. Book an extra session with your trainer. 

Don’t give up your workouts. Make sure to stay on schedule and be accountable by seeing your trainer each week.  This usually also translates into better food choices since he or she will likely be asking you about your diet.

10.  Be mindful. 

At this busy, stressful time, we are often thinking about how to get everything done and not being mindful of what we are eating.  Pay attention to how you feel and ensure you are eating because you are actually hungry. Sometimes, it takes just a few minutes for a craving to go away. 

A good rule of thumb is the 80/20 rule - stay healthy 80% of the time and then you can "cheat" 20% of the time.  Most of all, have fun, appreciate your friends and family, and have a safe and wonderful holiday season.

If you want to know more, I’d be happy to offer you a 15 minute discovery call to chat about your goals and if I can help you!   Contact me at dena@adelaideclub.com .   

Article by Dena Ryde CNP, Personal Trainer.

 

Photo creds:

Apple photo by Michał Grosicki

Lemon water photo by Joanna Kosinska.

Salad photo by Carly Jayne.

Lead photo by Brooke Lark.

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Living Well Blog