Here at Adelaide Club, we love sharing tips and tricks with our colleagues and members on just about anything! From what we're eating in between workouts, to our favourite new regimens, even what we're listening to while we work out, our community loves to share.
In the spirit of this ongoing communication, we'd like to introduce a new column to the blog from our Director of Personal Training, Meg Sharp. Tune in regularly if you want to hear more on her favourite things, recommendations, and all-around tricks of the trade.
What’s on my Plate…
Kale, walnut, quinoa salad. Simple, packed full of fabulous nutrients…and delicious.
1 large bunch kale, washed, rough stems removed and discarded. Julienne the leaves.
2 cups cooked quinoa (cooked in no sodium chicken broth. I like to toast my quinoa before cooking).
1 cup blueberries (wild ones are best!).
½ cup chopped walnuts (I like mine toasted).
½ cup sunflower seeds (ditto on the toasting!).
4 ounces Goats Cheese (Blue cheese if you’re feeling decadent!).
4 Tbsps Olive oil
2 Tbsp Red Wine Vinegar
1 Tbsp Balsamic Vinegar
1 Tbsp Maple Syrup (optional)
Ground Black Pepper to taste!
Toss the kale with the dressing. Add the other ingredients and toss again.
Download the recipe here.
The Powerful Research on 12 minute workouts…
Ok. There are LOADS of awesome and groovy benefits to long workouts: Those moving meditative runs and bike rides along the Lakeshore, those grueling never-ending, multiple-set, full-body , fall-on-your-face sessions. BUT there also loads of evidence to support that short, intense workouts are not only effective on lots of levels, they are in some instances even MORE effective than those loooooong ones. No time to work out? Not any more J. 12 minutes is all it takes.
The Truth About increasing cardiovascular activity as an effective tool for weight loss…
Hey, every calorie you burn helps. But if you aren’t engaging in some serious strength training, you are missing a KEY weight loss tool. The challenge to adding it in? Don’t’ say time (see below J). The challenge is high intensity, effective strength training is technically difficult at first. Hire a trainer to develop and take you through a circuit designed specifically for you, just once or twice. Then HIT it on your own!
The Statistics That Keep Me Up At Night:
The Percentage of Canadian adults who currently accumulate at least 150 minutes of moderate physical activity per week is… 5%. 47% do less than 30 minutes one day a week.
The Music I’m Listening To:
Scheherzade Op.35 – Rimsky-Korsakov to inspire me in the kitchen…
The Quote I Find Both Simple and Powerful:
Learn more about Meg Sharp.