My Experience at the Ironman World Championship
My Experience at the Ironman World Championship

My Experience at the Ironman World...

Paul has been a Member at the Toronto Athletic Club for over 15 years, and he decided...

My Experience at the Ironman World Championship

Lifestyle

My Experience at the Ironman World Championship

Paul has been a Member at the Toronto Athletic Club for over 15 years, and he decided to take up triathlon in 2011 – 8 years ago, at the age of 53 – without knowing how to swim. He worked hard in the pool with lessons and our triathlon group. He always said he would never do a full Ironman. Then, in the summer of 2018, he approached me asking what is involved in training for a full Ironman. We came up with a plan for him to qualify for Kona at Ironman Florida in the fall of 2018.

Game Ready: What Is It and Why You Should Give it a Try
Game Ready: What Is It and Why You Should Give it a Try

Game Ready: What Is It and Why You...

Sustaining an injury is bad. Having that injury linger (and keep you away from your...

Game Ready: What Is It and Why You Should Give it a Try

Lifestyle

Game Ready: What Is It and Why You Should Give it a Try

Sustaining an injury is bad. Having that injury linger (and keep you away from your regular workout and routine) is worse. When your injury just won't heal or when you're recovering from surgery, you should book an appointment with our Clinics. At the Cambridge Clinic and Sport Medicine Clinic, we offer Game Ready - a multi-modality therapy system used for recovery - which just might be the therapy you need.

Get to Know Garth, our Membership Director
Get to Know Garth, our Membership Director

Get to Know Garth, our Membership...

You’ve seen him around the Club. Right now, you can even spot him gracing the...

Get to Know Garth, our Membership Director

Lifestyle

Get to Know Garth, our Membership Director

You’ve seen him around the Club. Right now, you can even spot him gracing the Adelaide Club ads in the PATH. Meet Garth Sinclair, an integral part of the Adelaide family and the Club’s Membership Director. He’s oftentimes the first-person new members meet when they join the Club and can regularly be seen working out with his training partner Guy Jeong, one of the Club’s incredible Personal Trainers. Garth also leads four popular classes on our group fitness schedule. The Adelaide Club simply wouldn’t be the same without him, so we sat down with Garth to talk about his experiences at the Club, why he still loves coming to work, and his recommendations for new members.

5 Minutes with Meg: Memory Edition
5 Minutes with Meg: Memory Edition

5 Minutes with Meg: Memory Edition

Remembrance Day may encourage each of us to remember different things: that numerous...

5 Minutes with Meg: Memory Edition

Lifestyle

5 Minutes with Meg: Memory Edition

Remembrance Day may encourage each of us to remember different things: that numerous Canadians have performed selfless acts of bravery with the goal of making our country and the world a better place, that a poppy can represent hope in times of despair, and that sometimes nature is able to persevere in the face of humanity's propensity to engage in destructive behaviours.

In November, we Support Movember
In November, we Support Movember

In November, we Support Movember

This November, the Cambridge Club has partnered with Beau's in support of their...

In November, we Support Movember

Lifestyle

In November, we Support Movember

This November, the Cambridge Club has partnered with Beau's in support of their #Beaus4Mos campaign with the Cambridge Club's General Manager, Paul Hudson, pledging to grow a 'mo in support of men's health. We're sure you know what Movember is and probably even have a few colleagues or friends participating this year - maybe you're even growing your own 'mo - but do you know what Movember really does and why it's so important?

Healthy Breakfast Choices
Healthy Breakfast Choices

Healthy Breakfast Choices

"Breakfast is the most important meal of the day" ... We know you've...

Healthy Breakfast Choices

Lifestyle

Healthy Breakfast Choices

"Breakfast is the most important meal of the day" ... We know you've heard this before, but how often do you actually think about it? How many days have you found yourself running late and considered skipping breakfast? If it's happened, even just once, you need to remember just how important breakfast is!

Cambridge Group Fitness Challenge: Get Involved
Cambridge Group Fitness Challenge: Get Involved

Cambridge Group Fitness Challenge:...

You’ve probably seen the creatives already on the digital screens at the Club,...

Cambridge Group Fitness Challenge: Get Involved

Lifestyle

Cambridge Group Fitness Challenge: Get Involved

You’ve probably seen the creatives already on the digital screens at the Club, but this November, we’re bringing back the Cambridge Group Fitness Challenge – an event that we last held in 2017. This incredible fitness challenge pits teams of trainers from all three of our Clubs and Members against each other, all while raising money for phenomenal charities that support youth in the GTA.

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.

The Truth Behind the Keto Diet

Posted: Apr 29, 2019

Over the last couple of years, trendsetters, famous actors, and popular food and nutrition blogs have all highlighted different types of low-carb/high-fat diets, including Paleo, South Beach, and Atkins, but no diet has caught fire quite like the keto diet.

The ketogenic (keto) diet is a very low-carb, high-fat diet, but unlike the other aforementioned low-carb/high-fat diets, it focuses on fat as its fuel source instead of protein. The diet lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fats and ketones. By reducing your carbs, you put your body into ketosis.

What is Ketosis?

Ketosis is a metabolic state where fat provides most of the fuel for your body. It occurs when your body has limited access to glucose, which is the preferred fuel source for many of your cells.

To enter ketosis, you must deprive yourself of carbohydrates, bringing these down to less than 5% of your daily caloric intake, meaning you get approximately 20-50 grams of carbs per day. So, instead of relying on sugar (glucose) that come from carbohydrates, the keto diet relies on ketone bodies that the liver produces from fat. However, it is worth noting that if you eat too much protein, you can spike your insulin levels and lower ketones.

Can the Keto Diet Help You Lose Weight?

One of the most common questions we hear from Members asking about the keto diet is “will it help me lose weight?” While results from diets vary from person to person, the keto diet has been shown to be an effective way to lose weight.

Some of the reasons for this is because while on the keto diet, people often reduce their daily caloric intake to approximately 1,500 calories because the healthy fats and proteins that you’re eating make you feel fuller sooner (and for a longer period of time). Also, it takes more energy to process and burn fat and protein than it does to process carbs, so you’re burning more calories than you did before; over time, leading to weight loss.

What Foods Can You Eat on the Keto Diet?

As we mentioned, on the keto diet, your food will centre around fats and proteins, while your carb intake is greatly reduced, meaning fruits and veggies can only be eaten in small amounts because they are high in carbohydrates. Here are a few of the keto diet approved foods:

  • Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: primarily extra virgin olive oil, coconut oil, and avocado oil
  • Avocados: whole avocados or freshly made guacamole
  • Low-carb veggies: most leafy green veggies (kale, swiss chard, spinach), tomatoes, onions, peppers, etc.
  • Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
  • Fatty fish: salmon, trout, tuna, and mackerel
  • Eggs: pasturized or omega-3 whole eggs
  • Butter and cream: when possible, try to eat grass-fed
  • Cheese: unprocessed cheeses (i.e. cheddar, goat, cream, blue, or mozzarella)
  • Condiments: you can use salt, pepper, and various healthy herbs and spices

Health Benefits of Keto Diet

Some keto devotees swear by the diet and claim there are multiple health benefits which range from curing acne to improving heart disease risk factors. However, this diet has only been studied in the short-term with mixed results; this means that we do not know if there are any long-term health risks associated with the keto diet.

In saying that, if you are interested in learning more about this diet, we encourage you to contact Michael Bellissimo (at the Toronto Athletic Club) or Rosie Moore (at the Adelaide Club).

---

Michael Bellissimo, Personal Trainer & Precision Nutrition Coach, Toronto Athletic Club

michael@torontoathleticclub.com

Print

Living Well Blog