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.

How to Throw a Healthy, Clean Twist on your BBQ Menu

Posted: May 13, 2019

Written by: Lori Kirwan, PhD in Exercise Physiology

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We don’t know about you, but the May long weekend oftentimes acts as our unofficial start to the summer, and, with that, usually comes a BBQ or two with friends and family. But we also know that you’ve been so great about your diet so far this year and you don’t want to lose that momentum and throw your progress out the window just for a few classic BBQ favourites. That’s why we’re here with 10 ideas to help you keep your BBQ clean and not set you back.  

Serve lemon water. We all know we need to drink more water but it can sometimes be hard to drink enough. By adding lemon and ice, and putting the water in some pretty glasses, you can encourage hydration amongst your guests. If you have the luck of a sunny day, your guests will be appreciative of the gesture. Adding fresh squeezed lemon adds vitamin C, improves digestion, and also freshens your breath. Plus, you can throw in some mint leaves for extra flavour and an extra vitamin boost.

Veggie sticks for appetizers. Your guests will eat what you have available for them. Prepare plates with chopped celery, carrots, peppers, cucumber, cauliflower, and broccoli. Organic produce should be your first choice, minimizing the amount of pesticides on the veggies. Soak the vegetables in water, vinegar, and baking soda for 20 minutes before rinsing and chopping; this is the best way to prepare the food and minimize toxins. But note, make sure you rinse thoroughly. 

Veggie kabobs. We always encourage serving as many veggies as possible. BBQ kabobs are so delicious and healthy. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano, and basil; season with salt and pepper, to taste. Thread bell peppers, mushrooms, tomatoes, onion, and zucchini onto skewers (add or subtract veggies, to your preference). Place skewers onto the grill. Brush your olive oil mixture onto the skewers, grill for 10-15 minutes, and serve. Serve these as appetizers so you and your guests will fill up on the healthy, clean stuff and won’t be as hungry for your main course!

Look for local grass-fed beef for burgers. To understand this further, click here. To summarize, grass-fed beef is leaner and lower in calories than grain-fed beef. It is also higher in α-Linolenic acid (ALA), one of the essential fatty acids that we need for health.

Romaine lettuce wraps instead of buns. Cut down on carbs and increase your veggie intake with lettuce wraps! You and your guests won’t miss the bread and will wake up the next morning feeling leaner.

Veggie burgers. Try this recipe for an incredible veggie burger that tastes so good you won’t miss the meat, and has no added bread crumbs or unhealthy fillers!

Ingredients:

3 tbsp olive oil
½ chopped onion
½ teaspoon salt
1 ½ cups cooked lentils
¼ cup tahini paste
½ teaspoon ground cumin
½ cup fresh grated carrots
¼ cup chopped cilantro
1 cup shredded organic cabbage
1 tablespoon red wine vinegar

Instructions:

  1. Heat olive oil in a large skillet over medium heat and add the onion and salt. Cook until the onion is soft, but not brown. Set aside too cool.
  2. Place the cooked onion mixture, lentils, 3 tablespoons of tahihini, and cumin in the food processor. Pulse until coarsely chopped.
  3. Add the carrots and cilantro to the food processor to combine. You should be able to pinch the mixture into a ball. If it’s too dry, add a bit more tahini, and if it’s too wet, add more carrots and cilantro.
  4. Toss together the cabbage and remaining tahini, red wine vinegar, and olive oil in a bowl. Mix well and set aside as cabbage slaw for burgers.
  5. Put the patties on the BBQ and grill for 4-5 min on each side, or until golden brown.  

Homemade sauce. Instead of using ketchup, make your own salsa! Click here for one of our favourite salsa recipes. 

Avocado as a healthy fat topping for your burger. Avocado is loaded with healthy fats, fibre, and various important nutrients great for your health. For your burger, it can be a healthier substitute for cheese. 

Fruit for dessert. If you and your guests have a sweet tooth, offer fruit for dessert. But, please note that fruit is high in sugar, and should be avoided if you are trying to burn fat, but if you need to satisfy your sweet tooth, at least you will get some vitamins and minerals.

Go for a walk, dance, or swim after your meal. Try to get people moving as much as possible, even at your backyard BBQ. Put up a badminton net and have a tournament. Go for a hike or walk around your neighbourhood. Set-up some music and host an impromptu dance party. Anything that gets people moving and active will help with digestion and make people feel better than if they were to just sit still.  

Don’t let hosting a BBQ for your family and friends mean you start making unhealthy choices. Start incorporating a few of these tips at your BBQ this long weekend. Your friends, family, and future self will all thank you!

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Lori Kirwan, PhD in Exercise Physiology

Group Exercise Instructor & Personal Trainer, Adelaide Club & Toronto Athletic Club

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