New School Athletic Warm-Up: Squash Edition
New School Athletic Warm-Up: Squash Edition

New School Athletic Warm-Up: Squash...

In recent years, we've been asked many times about the usefulness of historic...

New School Athletic Warm-Up: Squash Edition

Lifestyle

New School Athletic Warm-Up: Squash Edition

In recent years, we've been asked many times about the usefulness of historic warm-up methods for sports performance. While the general principles surrounding the need to warm-up remain valid, new methods have been introduced. A well structured sports specific warm-up should be implemented to serve the following purposes: Mental Readiness, Physical Readiness, Injury Prevention, and Performance Enhancement.

5 Minutes with Meg: Gratitude Edition
5 Minutes with Meg: Gratitude Edition

5 Minutes with Meg: Gratitude...

Consistent with a year ago, I've been thinking a lot about...the power of...

5 Minutes with Meg: Gratitude Edition

Lifestyle

5 Minutes with Meg: Gratitude Edition

Consistent with a year ago, I've been thinking a lot about...the power of gratitude. Many scientific studies suggest gratitude can reduce stress, improve sleep, make you happier, and even increase your motivation to exercise. As practicing gratitude purportedly also increases your energy and ability to overcome challenges, one could even surmise that gratitude will help you get awesome results from your exercise, as you'll tend to work harder and longer... Do you need more reasons to be grateful?!

Pilates: Is it right for me?
Pilates: Is it right for me?

Pilates: Is it right for me?

For some reason, Pilates is often seen as a class you should "avoid if you...

Pilates: Is it right for me?

Lifestyle

Pilates: Is it right for me?

For some reason, Pilates is often seen as a class you should "avoid if you don't know what you're doing" - but we couldn't disagree with this more. Sure, the first time you enter one of our Pilates studios, it can be intimidating. There are reformers - which you may not have ever seen before - and exercises that we guarantee you've never heard of before (I mean...what IS "The Hundred"?!?)

The Easiest Exercise to Add to Your Day
The Easiest Exercise to Add to Your Day

The Easiest Exercise to Add to Your...

Are you sitting down right now? What if I told you that you could burn up to 8-10 times...

The Easiest Exercise to Add to Your Day

Lifestyle

The Easiest Exercise to Add to Your Day

Are you sitting down right now? What if I told you that you could burn up to 8-10 times more energy than sitting with 1 easy exercise? And what if I told you that you could do this without needing any extra training or special equipment? The best part of all is that you can actually add this in ON THE WAY to and from the Club.

5 Minutes with Meg: Stress Edition
5 Minutes with Meg: Stress Edition

5 Minutes with Meg: Stress Edition

I've been thinking a lot about...stress and exercise. Exercise makes people feel...

5 Minutes with Meg: Stress Edition

Lifestyle

5 Minutes with Meg: Stress Edition

I've been thinking a lot about...stress and exercise. Exercise makes people feel better. Among other things, it experientially and physiologically lowers our stress levels. Peculiar thing about exercise: most of us know it's good for us. And many of us exercise less than we plan to/would like to/feel we should.

Do you know what your body is made of?
Do you know what your body is made of?

Do you know what your body is made...

Has anyone ever asked you about your body composition? Maybe you heard it from a doctor...

Do you know what your body is made of?

Lifestyle

Do you know what your body is made of?

Has anyone ever asked you about your body composition? Maybe you heard it from a doctor at a recent physical, maybe your personal trainer mentioned it during your latest workout, maybe you read the term in a recent article about getting fit for fall. But do you know what it really means? Have you ever asked yourself: What exactly is body composition?

Fall Back into Your Routine
Fall Back into Your Routine

Fall Back into Your Routine

Is it really that time of year again? Where did the summer go? The kids have gone back...

Fall Back into Your Routine

Lifestyle

Fall Back into Your Routine

Is it really that time of year again? Where did the summer go? The kids have gone back to school, the CNE has come and gone, and we're all trying to squeeze in the last few days of holidays before officially getting back into our routine. And while I have to admit that I've let my daily routine slide somewhat this summer, it's now time for us to switch gears and get focused again.

Journey Back to the World Cup: Injury Recovery
Journey Back to the World Cup: Injury Recovery

Journey Back to the World Cup:...

In September 2017, Meagan Brown joined Canadian National Alpine Skier, Ali...

Journey Back to the World Cup: Injury Recovery

Lifestyle

Journey Back to the World Cup: Injury Recovery

In September 2017, Meagan Brown joined Canadian National Alpine Skier, Ali Nullmeyer's team, traveling with Team Nullmeyer on the World Cup Circuit. Unfortunately, Ali's season came to an abrupt end when she suffered a season ending injury just four weeks into her training. After a long offseason of recovery, Team Nullmeyer decided to begin their quest to compete at the World Cup again in October 2018.

Understanding Athletic Therapy with Kaitlyn Swartz
Understanding Athletic Therapy with Kaitlyn Swartz

Understanding Athletic Therapy with...

Earlier this year, the Adelaide Spa added Kaitlyn Swartz to their team. Kaitlyn is a...

Understanding Athletic Therapy with Kaitlyn Swartz

Lifestyle

Understanding Athletic Therapy with Kaitlyn Swartz

Earlier this year, the Adelaide Spa added Kaitlyn Swartz to their team. Kaitlyn is a Registered Massage Therapist (RMT) and Certified Athletic Therapist - the first athletic therapist to join the Spa. She focuses on a holistic approach to finding and treating the root cause of her clients' conditions and pain, and not just temporarily reducing the signs and symptoms associated with their pain and condition.

5 Minutes with Meg: Tempo Edition
5 Minutes with Meg: Tempo Edition

5 Minutes with Meg: Tempo Edition

I've been thinking a lot about...tempo. In the 5 minutes we have today, let me...

5 Minutes with Meg: Tempo Edition

Lifestyle

5 Minutes with Meg: Tempo Edition

I've been thinking a lot about...tempo. In the 5 minutes we have today, let me focus on how tempo affects our ability to perform better during sport and physical activity. Runners and cyclists, this beat's for you!

What is Fascia?
What is Fascia?

What is Fascia?

Fascia is a term used to identify a large fabric of connective tissue that surrounds...

What is Fascia?

Lifestyle

What is Fascia?

Fascia is a term used to identify a large fabric of connective tissue that surrounds all muscle, ligaments, and bone. It is made up of collagen, elastin, and a liquid component called ground substance. This gives structure to our muscle; each and every muscle cell in our body is connected to the other by fascia. Our muscle is essentially nothing more than tissue in a Myofascial "sack".

The Truth Behind the Theragun & How We're Using it...
The Truth Behind the Theragun & How We're Using it...

The Truth Behind the Theragun & How...

Over the last few months, the interest in the Theragun has exploded, in large part due...

The Truth Behind the Theragun & How We're Using it...

Lifestyle

The Truth Behind the Theragun & How We're Using it...

Over the last few months, the interest in the Theragun has exploded, in large part due to slow motion videos of athletes using the tool on Instagarm, and its appearance at large sporting events like this year's MLB Home Run Derby. At the Toronto Athletic Club, Barclay and Chris Broadhurst, the Sport Medicine Clinic's Director, are once again at the leading edge, having already brought the Theragun to the TAC, introducing it to our personal trainers, the team at the Clinic, and our Members.

What it Feels Like to be Part of History...
What it Feels Like to be Part of History...

What it Feels Like to be Part of...

A little over a month ago, the Toronto Raptors brought basketball fans across Toronto...

What it Feels Like to be Part of History...

Lifestyle

What it Feels Like to be Part of History...

A little over a month ago, the Toronto Raptors brought basketball fans across Toronto and all of Canada to their feet, winning their first ever NBA Championship and bringing the Larry O'Brien trophy home. In the weeks since, we've continued to bask in the glow of being Champions - with very few days passing without seeing Raptors and Championship apparel around the city. And while we think we had a prime seat to witness history, our view was nothing like that of the Sport Medicine Clinic's Zahra Hashwani.

Is it Time for a Biomechanical Running Assessment?
Is it Time for a Biomechanical Running Assessment?

Is it Time for a Biomechanical...

Two of the clinicians at the Sport Medicine Clinic, Andrea Lilley (Athletic Therapist)...

Is it Time for a Biomechanical Running Assessment?

Lifestyle

Is it Time for a Biomechanical Running Assessment?

Two of the clinicians at the Sport Medicine Clinic, Andrea Lilley (Athletic Therapist) and Briana Bradstreet (Physiotherapist), are now offering biomechanical running assessments. Biomechanical running assessments are for runners of all levels: from novice, to marathon runners and triathletes. During a recent course, they learned: how to assess running biomechanics, how to properly assess and treat injuries when they occur, and how to know when a runner should consider changing their shoes to those with less support using the minimalist shoe index.

Stay Fit this Summer While on Vacation
Stay Fit this Summer While on Vacation

Stay Fit this Summer While on...

Ah summer - patios, sun, fun, and, of course, VACATION!!!! Just because you have some...

Stay Fit this Summer While on Vacation

Lifestyle

Stay Fit this Summer While on Vacation

Ah summer - patios, sun, fun, and, of course, VACATION!!!! Just because you have some time off doesn't mean you should throw your workout routine out the window. You don't want all your hard work over the last few months to be compromised just because you may not have a gym or the right equipment available to you.

5 Minutes with Meg: Shame Edition
5 Minutes with Meg: Shame Edition

5 Minutes with Meg: Shame Edition

I've been thinking a lot lately about...the power of positive thinking. There is no...

5 Minutes with Meg: Shame Edition

Lifestyle

5 Minutes with Meg: Shame Edition

I've been thinking a lot lately about...the power of positive thinking. There is no perfect, no 100%, no "I have to" or "should" in exercise and diet. There are lots of choices. Some of them will support your fitness and health goals and some won't. But, at the end of the day, the important thing is that you keep making the positive choices that shift the needle in the right direction.

John Frederick & the Boston Marathon
John Frederick & the Boston Marathon

John Frederick & the Boston...

Earlier this year, John Frederick, a member at the Cambridge Club, became the first...

John Frederick & the Boston Marathon

Member Profile

John Frederick & the Boston Marathon

Earlier this year, John Frederick, a member at the Cambridge Club, became the first Canadian to run 34 consecutive Boston Marathons. He completed his 34th running of the event in 5:09:32 this April. Frederick says he started running marathons because he didn't have as much time to play squash, which had previously been his main sport.

Why I'm Celebrating International Yoga Day
Why I'm Celebrating International Yoga Day

Why I'm Celebrating International...

I believe yoga deserves a day of recognition because of what it has brought to my own...

Why I'm Celebrating International Yoga Day

Lifestyle

Why I'm Celebrating International Yoga Day

I believe yoga deserves a day of recognition because of what it has brought to my own life. Yoga not only helps with flexibility, but it also teaches breathing, core activation, and strength and stability all at once.

A Drugless Alternative for Menstrual Dysfunction
A Drugless Alternative for Menstrual Dysfunction

A Drugless Alternative for...

It is estimated that more than 50% of women experience some degree of pain with their...

A Drugless Alternative for Menstrual Dysfunction

Lifestyle

A Drugless Alternative for Menstrual Dysfunction

It is estimated that more than 50% of women experience some degree of pain with their period. The pain ranges from tolerable cramping to excruciating pain requiring the use of over-the-counter drugs such as Advil, Ibuprofen, and Naproxen. Symptoms are often accompanied by headaches, diarrhea/constipation, nausea, and fatigue, just to name a few.

Karen's Journey & Taking the Unconventional Path
Karen's Journey & Taking the Unconventional Path

Karen's Journey & Taking the...

When Karen Malone moved to Canada from Ireland in 1989, she had a high school diploma....

Karen's Journey & Taking the Unconventional Path

Member Profile

Karen's Journey & Taking the Unconventional Path

When Karen Malone moved to Canada from Ireland in 1989, she had a high school diploma. But the CFO of the Cambridge Group of Clubs also had grit, determination, and a desire to learn. She continued adding to her education and experience (and her exercise routine) to get her to where she is today. Here's what she learned.

Superior Smoothie Options are Closer than you Think...

Posted: Mar 4, 2019

At the beginning of February, the Adelaide Club launched their brand-new smoothie menu. Featuring 5 nutrient dense smoothies that make it convenient for Members to maximize their workout efforts, the HUB’s new menu was designed to fuel happy and healthy Club Members. By elevating the smoothie menu, the HUB now supports the nutritional demands of the Adelaide Club’s Members, enriching their experience at the Club.

The mastermind behind the HUB’s new menu is none other than Keren Chen, the head coach for the Adelaide Club’s Strength Lab program. Having a professional background in nutrition. Keren approached the management team with a proposal for a revamped smoothie program and, as the Club’s General Manager Matt Cassells says, “we thought it was terrific.”

After a very successful launch, we thought it was time to sit down with Keren and have her answer a few questions about the new menu.

What was your objective when devising these new smoothies?

The overall goal in designing the new menu was to create smoothies that are balanced in the macronutrients – fat, carbs, and protein – as well as the micronutrients – vitamins and minerals. I also wanted the smoothies to be flavourful while only featuring minimally processed ingredients. And, of course, we needed smoothies that would complement the busy and active lives of our Members. We needed options that would satisfy every scenario:

  • The morning “I have a meeting in 15 minutes and don’t have time to get breakfast”
  • The midday pick me up “because it’s been a long week and it’s only Tuesday”
  • The post workout “mass gainer”
  • The morning after “having too much fun at Happy Hour last night”
  • The pre-workout “energy boost”
  • The “I got a promotion” treat

And I think we’ve been able to accomplish all of these feats with the new menu.

Each new smoothie includes dates in the ingredient list, why is that?

Dates are an incredibly nutrient-dense food and they add a nice touch of sweetness that ties all the ingredients in our smoothies together. They are a rich source of micronutrients including, but not limited to:

  • Potassium: an electrolyte that needs to be replenished after sweaty sessions
  • Copper: helps form red blood cells and absorb iron, which is very important for recovery from workouts and cardiovascular health
  • Vitamin B6: helps with brain function and makes important hormones like serotonin and norepinephrine
  • Manganese: helps form lean tissues, bones, and hormones; also helps to metabolize carbs and fats and helps regulate blood sugar

By only using 1 date in each smoothie, we keep the sugar content lower than the previous menu, while still taking full advantage of the date’s fibre which is great for digestion and blood sugar regulation. Additionally, dates create a more voluminous, full consistency in our smoothies – making them more filling and satiating.

Now let’s dig into each smoothie a bit more. Can you explain the health benefits of each?

Adelaide 2.0

This smoothie is an upgrade on the original Adelaide Shake. We replaced the peanut butter in the original with almond butter that we make in-house at the HUB, allowing us to avoid the added sugar, salt, and cheap processed oils often found in store bought nut butters. Almonds are a great source of healthy fatty acids, which are key to helping you absorb fat-soluble vitamins and form important fat-derived hormones, and leaving you with energy for hours. The added kick of cinnamon is a nice punch of flavour, but cinnamon is also amazing for blood sugar regulation!

Antioxidant Punch

The name says it all about this one! The antioxidants and vitamins in the berries and orange juice are great for the immune system and reducing cellular oxidation, which can lead to aging and awful things like cancer. And because we use fresh berries in our smoothies, you also get the benefits of the fibre in the berry seeds. Fibre is important for our digestion while also lowering the glycemic index of the smoothie so it fills you up for longer.

Energizer Bunny

The Energizer Bunny is a perfect coffee alternative in the morning, afternoon, and pre-workout. It has caffeine from the coffee, but that caffeine is tempered with fibre and macronutrients, so it is absorbed in a more controlled manner than if you were to drink coffee on its own. Instead of feeling jittery and crashing, the energy boost from this smoothie is less extreme.

Lean Green Machine

This is our take on the green smoothie. It’s bright and cheerful, but most importantly has some spinach, lemon juice, and ginger to help you detox. For that reason, this one is great for hangovers! It’s the best smoothie for supporting your liver and anti-inflammatory pathways.

MCT Magic

MCT stands for Medium Chain Triglycerides, which are a type of fat that has gotten a lot of media attention lately. MCTs are naturally found in coconut products, so we use an unsweetened shredded coconut in this smoothie. While supporting brain function, this smoothie is also a sustained and long-burning source of energy. The MCT Magic is keto-friendly and a great mass gainer for those who want to get more calories in – because it contains good fats and protein!

If you have any questions about our new smoothie menu or want to learn more about the individual smoothies, our process in designing the recipes, or the health benefits of the 5 smoothies, please contact Keren.

---

Keren Chen, Head Coach of Strength Lab, Adelaide Club

hello@kerenchen.ca

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