Second Stop on Your Tour through the Adelaide Club's Toronto Collection
Second Stop on Your Tour through the Adelaide Club's Toronto Collection

Second Stop on Your Tour through...

Last year, we took you on your first tour of the Adelaide Club's Toronto...

Second Stop on Your Tour through the Adelaide Club's Toronto Collection

Lifestyle

Second Stop on Your Tour through the Adelaide Club's Toronto Collection

Last year, we took you on your first tour of the Adelaide Club's Toronto Photography Collection, and now we're back for round 2! We've curated so many phenomenal photos, pieces of art, and more, we just have to keep showing them off. This stop features 5 more pieces highlighting memorable moments and iconic landmarks that help to define Toronto.

Become the Cambridge Club's Fittest Member of the Year
Become the Cambridge Club's Fittest Member of the Year

Become the Cambridge Club's Fittest...

Members of the Cambridge Club get ready! It’s time to step up your fitness and...

Become the Cambridge Club's Fittest Member of the Year

Lifestyle

Become the Cambridge Club's Fittest Member of the Year

Members of the Cambridge Club get ready! It’s time to step up your fitness and join the Club’s first ever Fittest Member of the Year Competition – a great way to challenge your fellow Members and show off your progress this year.

The Spice of Life: Your Guide to What's Happening in the Club Restaurants
The Spice of Life: Your Guide to What's Happening in the Club Restaurants

The Spice of Life: Your Guide to...

2019 was an incredible year for the Cambridge Group of Clubs, especially when you look...

The Spice of Life: Your Guide to What's Happening in the Club Restaurants

Lifestyle

The Spice of Life: Your Guide to What's Happening in the Club Restaurants

2019 was an incredible year for the Cambridge Group of Clubs, especially when you look at our three phenomenal restaurants: the HUB Kitchen & Bar, the Oak Room, and Stratus Restaurant. So we're taking you inside with our inaugural edition of our Spice of Life blog...

Haven't Set Your Resolutions Yet? There's Still Time...
Haven't Set Your Resolutions Yet? There's Still Time...

Haven't Set Your Resolutions Yet?...

This is the year I'm going to stick to my New Year's Resolution! Does that...

Haven't Set Your Resolutions Yet? There's Still Time...

Lifestyle

Haven't Set Your Resolutions Yet? There's Still Time...

This is the year I'm going to stick to my New Year's Resolution! Does that sound familiar? Do you set new goals every year (maybe even reusing the same goals you set last year) only to see January come and go with the same old habits still in place? Don't get discouraged. You are definitely not alone - in fact - you're probably part of the majority!

5 Minutes with Meg: Wishes Edition
5 Minutes with Meg: Wishes Edition

5 Minutes with Meg: Wishes Edition

I’ve been thinking a lot about…the magic of wishes. Is there anything...

5 Minutes with Meg: Wishes Edition

Lifestyle

5 Minutes with Meg: Wishes Edition

I’ve been thinking a lot about…the magic of wishes. Is there anything incredible you are wishing for this holiday season? Walt Disney said it beautifully: “When you wish upon a star, makes no difference who are, anything your heart desires will come to you.” But really? I’ve got to tell you, that hasn’t been my experience.

Vance Cooper: The Cambridge Club's Gentleman of the Year
Vance Cooper: The Cambridge Club's Gentleman of the Year

Vance Cooper: The Cambridge Club's...

This year, for the first time ever, the Cambridge Club crowned Vance Cooper...

Vance Cooper: The Cambridge Club's Gentleman of the Year

Member Profile

Vance Cooper: The Cambridge Club's Gentleman of the Year

This year, for the first time ever, the Cambridge Club crowned Vance Cooper "Cambridge Club Gentleman of the Year" - an accolade bestowed upon a Member that best exemplifies what the Cambridge Club is all about. For those of you who don't know Vance, adn for those of you who want to learn a bit more about the man behind our phenomenal Vancestock Unplugged events, we sat down with Vance to chat about his experience at the Cambridge, being named Gentleman of the Year, and the reason he began Vancestock. 

Managing Stress over the Holidays
Managing Stress over the Holidays

Managing Stress over the Holidays

The holiday season is a wonderful time of year, but it can also be a very stressful...

Managing Stress over the Holidays

Lifestyle

Managing Stress over the Holidays

The holiday season is a wonderful time of year, but it can also be a very stressful time. There is a lot going on, from family obligations to cocktail parties and work events, plus the regular day-to-day operations of life; it can be a lot! If you want to make the most out of this time of year, enjoy and be present, try these mindfulness strategies to reduce stress and bring a calm and attentive approach to your holiday this year.

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?

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).

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

michael@torontoathleticclub.com

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