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.

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.

Swim, Ride, Run: Inside the Racing Mind of International Triathlete & TAC Trainer

Swim, Ride, Run: Inside the Racing Mind of International Triathlete & TAC Trainer
Posted: Oct 12, 2016

On September 18th I competed in the ITU (International Triathlon Union) World Championships in Cozumel, Mexico.  I qualified to compete for Canada in my age category in the summer of 2015. This was the Olympic distance race and I knew it was going to be one of the biggest challenges I’ve had in the many years I’ve been racing. Nothing could have prepared me for the heat and swimming in the ocean for the first time. Temperatures were as high as 29 degrees and feeling like 35 with high humidity in the morning hours.  Also, no wet suits allowed in the ocean swim. Both scenarios pushed me out of my comfort zone. 


I checked my bike into transition the day before the race and with it came an experience I’ve never had before. My bike was randomly selected to be scanned for a motor inside the frame. I knew then that this was going to be a different race. 
  
One of the difficulties for this race, was that athletes had to be out of transition at 6:30am and my age category was placed as the last wave at 8:17. I had almost 2 hours to sit around in the heat before my race started. 

Too much time for my body to heat up and my mind to spin with worry.  

Just before my wave set out to the swim start, the heat of the day was starting to set in and I just knew there wasn’t going to be any forgiveness.

This swim was my first swim race in an ocean and it came with it’s own set of challenges.  The strong current that morning, had convinced race officials to change the distance from 1500m to 1250m. My race began and as I approached the first buoy and tried to make my turn around it, the ocean current pushed the buoy out. I tried to duck under the corner of it as I had no room in the pack with the other swimmers. And as I did this, the current pushed the buoy again, this time over top of me which kept me trapped under it until finally I was able to grab the rope and push the buoy away. 

That was the closest moment in my life that I felt to drowning.


After I gathered myself I looked for the next buoy and it was in a boat.  The current was so strong that it was pulling the buoys out of place.  So for the rest of the swim, my only thoughts were, "just swim and get out of the water in one piece!"  It felt like forever but I finally got on land and headed towards transition and got on my bike. 
 

I quickly settled in, and with the bike course being 40km, and flat as a pancake, my goal was to finish it in 60 to 61 minutes.  I hit the turn around at just over 30 min which was perfect.  Around the the 30km mark I saw this pack of riders up in front of me.  Being that this was a non draft race, I was a little upset. As I approached them there was no room to pass.  I yelled to get people to move but they wouldn't.  Not 30 seconds later an official comes up behind me and gives everyone a drafting penalty.  

This was my first drafting penalty ever in 16 years of racing.  

I tried explaining that I just caught this group and I tried to pass.  Unfortunately he only spoke Spanish and I realized I wasn't going to win this battle.  After riding behind this group and realizing the official wasn’t going to move them,  I had to play the offensive and move them myself with lots of yelling and a few "F" bombs.  

In this race they have a penalty box 300m from the finish of the bike. I served my 2 min and as quick as I could, I got myself off the bike and into second transition.  I finished the bike in 1:04 with the penalty. As I ran through transition, strategy set in to my mindset. I counted the bikes that were in my age group.  Once my count got to the mid 20's,  I stopped counting and starting swearing.

I quickly got on my running shoes and headed for the run.  I knew my run was my strong point so I was just hoping I can manage the heat. I starting off with a good pace for 3km and I was happy with my pace and heart rate.  I also had already passed 4-5 people in my age category.  In the fourth kilometer my heart rate started to climb with the heat and pace was starting to slow a bit.  So I had to decide to run by the measure of my heart rate or by pace.  I decided to go with pace and that wherever the heart rate goes, I wasn’t going to look at it!!!  


With every kilometer I managed to keep passing people in my age category but given the drafting penalty, I still had no idea what spot I was in.  So I just kept running hard. 

Just as I hit the last kilometer, I was hurting but I kept thinking ‘just 4 more minutes!’ 

Then I saw another guy in my age category so I thought I will run behind him and then beat him on the final sprint. Well I caught him too quickly. So off I go ... ran past him hard and hoping he doesn't respond. Thankfully he didn't.

With about 500 meters to go I saw another person in my age category and the same thing happened. I went by him hard and thankfully he didn't respond.

As I turned onto the final 250 meter blue carpet, I looked back to see if that guy I passed was catching me, but then I realized another competitor 10 meters in front of me was also in my age category. My body ached and with a few "F" bombs in my head, I knew what I had to do.  

With 100 meters left to go, it was going to be a sprint to the finish whether I liked it or not. Once again, I blew past him and thought PLEASE don't respond. As luck would have it, I’m grateful he didn't.  

I can honestly say that I left nothing on the run course and my heart rate can attest.  Looking back at the results I realized I passed 17 people in my age category and had the second fastest run in my age category.

After the race I knew it wasn't my best race but I was happy with the effort I gave.  Going into the race my goal was a Top 20 finish if I had a good race and a top 10/15 if I had a great race.  I finished 17th out of 82 in my age category and I’m sure without  the bike penalty I would have finished close to the Top 10.

I’m proud to say that my result has me ranked as the top Canadian.
 

It was a great experience overall and I loved every moment (ok maybe not the almost drowning part and the drafting penalty I could have done without).

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