What we can Learn from Charlie Brown's Christmas Tree...
What we can Learn from Charlie Brown's Christmas Tree...

What we can Learn from Charlie...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about...

What we can Learn from Charlie Brown's Christmas Tree...

Lifestyle

What we can Learn from Charlie Brown's Christmas Tree...

Do you remember Charlie Brown's Christmas Tree? Turns out we can learn a lot about core activation and stabilization of the lower back from that very cartoon. 

Feeling Stressed?
Feeling Stressed?

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most...

Feeling Stressed?

Lifestyle

Feeling Stressed?

It's the most wonderful time of the year...but isn't it also the most stressful? And with stress comes aches and pains, heart disease, and depression. Take a step back, before your stress becomes too much to handle, and learn a bit more about your stress and how it can best be managed.

How Can I Burn Fat?
How Can I Burn Fat?

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will...

How Can I Burn Fat?

Lifestyle

How Can I Burn Fat?

When I teach classes, I often get asked: "how can I burn fat?" or "will doing this class help me lose my belly?" Because these are some of the most frequently asked questions I get from our Members, I thought it was time to explore fat burning more in depth.

The TAC's Newest Addition: The Strength Lab
The TAC's Newest Addition: The Strength Lab

The TAC's Newest Addition: The...

After months of planning and construction, we are excited to announce that the Toronto...

The TAC's Newest Addition: The Strength Lab

Lifestyle

The TAC's Newest Addition: The Strength Lab

After months of planning and construction, we are excited to announce that the Toronto Athletic Club’s Strength Lab, the Club’s newest space, is now open to Members. But before you step into the space, let us answer some of the questions we’ve already heard from Members!

A Night of Promise
A Night of Promise

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the...

A Night of Promise

Lifestyle

A Night of Promise

As we celebrate World Diabetes Day, we wanted to highlight the great work that the Juvenile Diabetes Research Foundation (JDRF) is doing and explain why we're so proud to support the JDRF and  their continued mission to better the lives of those living with type 1 diabetes.

A Celebration 40 Years in the Making: The Adelaide Club Turns 40
A Celebration 40 Years in the Making: The Adelaide Club Turns 40

A Celebration 40 Years in the...

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s...

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Lifestyle

A Celebration 40 Years in the Making: The Adelaide Club Turns 40

Over the past 40 years, the Adelaide Club has seen many changes. From the Club’s overall look and feel to the offerings, nothing is as it once was, and yet, at the very core, it remains the same. Take a moment to look back on the past incredible 40 years as the Club readies to celebrate it's 40th Anniversary this week.

5 Minutes with Meg: Time to Talk about Weight Loss
5 Minutes with Meg: Time to Talk about Weight Loss

5 Minutes with Meg: Time to Talk...

I've been thinking a lot about...weight loss. I don't want to think about it in...

5 Minutes with Meg: Time to Talk about Weight Loss

Lifestyle

5 Minutes with Meg: Time to Talk about Weight Loss

I've been thinking a lot about...weight loss. I don't want to think about it in January. I want to think about, and talk about, it NOW. Read on to find 5 truths about weight loss you may not know. PLUS an incredibly scrumptious Quinoa Sundae recipe!

From the Corporate Office to NBA Court
From the Corporate Office to NBA Court

From the Corporate Office to NBA...

Massage therapy has significant positive effects in improving overall health and...

From the Corporate Office to NBA Court

Lifestyle

From the Corporate Office to NBA Court

Massage therapy has significant positive effects in improving overall health and wellness of athletes and individuals alike. Regular massage therapy improves circulation, which promotes healing - as it brings rich blood supply to damaged, stiff, and tense muscles.

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

First Stop on Your Tour through the...

When you think of Toronto, what do you think of? Are there iconic landmarks,...

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

Lifestyle

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

When you think of Toronto, what do you think of? Are there iconic landmarks, unforgettable moments, and unmistakable monuments that immediately jump out to you? The team at the Adelaide Club believes there absolutely are! So, they've created their Toronto Collection to highlight their favourite images that best represent the city they call home.

Cheryl's Transformation: Member Spotlight
Cheryl's Transformation: Member Spotlight

Cheryl's Transformation: Member...

Cheryl realized she was ready to make a change in her life. She started with her diet...

Cheryl's Transformation: Member Spotlight

Lifestyle

Cheryl's Transformation: Member Spotlight

Cheryl realized she was ready to make a change in her life. She started with her diet and then knew it was time to add fitness back into the plan. After training with Mike for 6 months, Cheryl has lost an additional 34 lbs and has seen an 11% reduction in her body fat! 

5 Minutes with Meg: No Better Time to be Grateful
5 Minutes with Meg: No Better Time to be Grateful

5 Minutes with Meg: No Better Time...

I’ve been thinking a lot about…

… being grateful. I...

5 Minutes with Meg: No Better Time to be Grateful

Lifestyle

5 Minutes with Meg: No Better Time to be Grateful

I’ve been thinking a lot about…

… being grateful. I know. Pretty cliché this time of year. But gratitude is such a powerful, positive emotion, I just couldn’t help myself.

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate
7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

7 Tips for a Happy, Healthy...

Thanksgiving marks the start of the holiday season – a season when we tend to eat...

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Lifestyle

7 Tips for a Happy, Healthy Thanksgiving: Building a Healthier Plate

Thanksgiving marks the start of the holiday season – a season when we tend to eat excessively. I mean, who can blame us? But, this year is going to be different, and here’s why…we’ve got the top SEVEN tips to help you with portion control that will, ultimately, help to stave off the holiday bulge.

Is Shockwave Therapy Right for You?
Is Shockwave Therapy Right for You?

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from...

Is Shockwave Therapy Right for You?

Lifestyle

Is Shockwave Therapy Right for You?

Shockwave therapy is a non-invasive alternative to surgery for those suffering from many joint and tendon disorders. Everyone with soft tissue injuries can benefit from shockwave therapy.

Take Your Golf Game to the Next Level in the Offseason
Take Your Golf Game to the Next Level in the Offseason

Take Your Golf Game to the Next...

Now that fall is upon us, let's face it - the golf season is winding down. Insert...

Take Your Golf Game to the Next Level in the Offseason

Lifestyle

Take Your Golf Game to the Next Level in the Offseason

Now that fall is upon us, let's face it - the golf season is winding down. Insert sad face. For some, that would mean putting the clubs away until spring and spending your winter dreaming about the course; instead, you can use this fall and winter to assess, train smart, and strengthen your body-swing connection.

5 Minutes with Meg: Feeling Overwhelmed? Me Too!
5 Minutes with Meg: Feeling Overwhelmed? Me Too!

5 Minutes with Meg: Feeling...

I’ve been thinking a lot about …

…being...

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

Lifestyle

5 Minutes with Meg: Feeling Overwhelmed? Me Too!

I’ve been thinking a lot about …

…being overwhelmed.  Lots of starts and restarts happening around us right now.  All that change is awesome.  It’s crucial for growth, ongoing engagement, stimulation, and, ultimately, a happy fulfilled life.  And it can be crushingly overwhelming sometimes.

Member Spotlight: Michael
Member Spotlight: Michael

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few...

Member Spotlight: Michael

Lifestyle

Member Spotlight: Michael

Most clients come to a session with their personal trainer ready to work, but very few come as prepared as Michael! Beginning in 2006, Michael has joined me at the Toronto Athletic Club three times a week for training; and we’ve been consistently working together ever since.

What it Takes to be an Ironman...
What it Takes to be an Ironman...

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first...

What it Takes to be an Ironman...

Lifestyle

What it Takes to be an Ironman...

On August 19th, 2018, just under 3000 eager athletes, including 581 first timers, ages 18-80, raced in the 6th Annual Ironman Mont Tremblant. I was included in these athletes, along with our members Darcy and Tom Wefers and Louise Engelmann.

Self-Care Strategies for Stress Reduction & Wellness
Self-Care Strategies for Stress Reduction & Wellness

Self-Care Strategies for Stress...

Did you know that August is Wellness Month? While we near the end of the month, we...

Self-Care Strategies for Stress Reduction & Wellness

Lifestyle

Self-Care Strategies for Stress Reduction & Wellness

Did you know that August is Wellness Month? While we near the end of the month, we wanted to share a few strategies that you can (and should) incorporate into your daily life to reduce your stress and improve your overall well-being all year long! 

Helpful Tips for a Better Night's Sleep
Helpful Tips for a Better Night's Sleep

Helpful Tips for a Better Night's...

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture...

Helpful Tips for a Better Night's Sleep

Lifestyle

Helpful Tips for a Better Night's Sleep

Jumy Kim, the Adelaide Health Club's Traditional Chinese Medicine and Acupuncture Specialist, explains how poor sleep is one of the most common concerns in her practice and gives some helpful tips for a better night's rest.

Have You Tried Bulletproof Coffee Yet?
Have You Tried Bulletproof Coffee Yet?

Have You Tried Bulletproof Coffee...

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof...

Have You Tried Bulletproof Coffee Yet?

Lifestyle

Have You Tried Bulletproof Coffee Yet?

It may sounds strange but it’s actually pretty darn tasty. So what is Bulletproof coffee anyway?

How to avoid the holiday weight gain: A nutritionist's top 10 tips

How to avoid the holiday weight gain: A nutritionist's top 10 tips
Posted: Dec 4, 2017

The holidays can be a crazy busy time for most people…..including me! 

During this time of year especially, I get asked how I stay on point with my wellness and nutrition goals. According to the National Institute of Health, holiday eating can result in gaining 1-2 pounds every year, which can really add up. Even though the holiday season can get hectic, there's really no excuse to fall off your healthy eating - you just need some strategies to help you along the way. Believe me, you can still celebrate and indulge, you just need to plan for it.

Here are my top 10 tips for staying healthy over the holidays, so you not only survive, but have a great time and feel good.

1.   Watch out for the sugar!!! 

Sugar is addictive and when consumed spikes our blood sugar, increases insulin, causes inflammation and sets us up for more cravings. Swap in a piece of fruit, like an apple, if you're really craving something sweet. It will do the trick and you won’t feel guilty afterwards.

 

2.  Eat before the party. 

If you have a cocktail or dinner party to attend, have a protein shake or small meal before you go.  This will keep you from gorging on too many of those little canapes that can really pack a caloric punch. Also, you’ll have food in your tummy to absorb the cocktails.

3.  Get your fibre. 

Start with the veggie platter….high fibre foods keep us full longer so you can make better dinner choices.

4.  Drink water. 

So many people I see are chronically dehydrated. Start your day with a glass of lemon water to help you detoxify from the day before. Also, drinking more water throughout the day will reduce your food cravings and keep you alert to keep up with the holiday rush. Being thirsty is actually the first sign of dehydration. You can even have your phone notify you at regular intervals to grab a glass! Your goal should be 2-3 litres per day.

5.  Get your ZZZZZ’s. 

Make sure to get enough sleep.  When we're sleep deprived, cortisol (our stress hormone) increases and we tend to crave carbohydrate-rich foods that may not be the healthiest. Lack of sleep can lead to weight gain and inflammation.

6.  Don’t skip meals. 

Keep your meal timing as regular as possible. If you skip lunch so you can “bring your appetite” to the dinner party, you’ll likely overeat and consume more calories than if you’d had lunch.

7.  Bring a dish! 

Invited to a dinner party? Help the host and bring your own dish to add. This ensures you have something healthy to eat no matter what is being served.

8.  Watch the alcohol consumption. 

Although it’s nice to enjoy cocktails with friends and family at this festive time, we do need to be mindful of the excess empty calories. Try having a glass of water between alcoholic drinks to stay clear-headed and keep you from binging on treats.

9. Book an extra session with your trainer. 

Don’t give up your workouts. Make sure to stay on schedule and be accountable by seeing your trainer each week.  This usually also translates into better food choices since he or she will likely be asking you about your diet.

10.  Be mindful. 

At this busy, stressful time, we are often thinking about how to get everything done and not being mindful of what we are eating.  Pay attention to how you feel and ensure you are eating because you are actually hungry. Sometimes, it takes just a few minutes for a craving to go away. 

A good rule of thumb is the 80/20 rule - stay healthy 80% of the time and then you can "cheat" 20% of the time.  Most of all, have fun, appreciate your friends and family, and have a safe and wonderful holiday season.

If you want to know more, I’d be happy to offer you a 15 minute discovery call to chat about your goals and if I can help you!   Contact me at dena@adelaideclub.com .   

Article by Dena Ryde CNP, Personal Trainer.

 

Photo creds:

Apple photo by Michał Grosicki

Lemon water photo by Joanna Kosinska.

Salad photo by Carly Jayne.

Lead photo by Brooke Lark.

Print

Please login or register to post comments.

Living Well Blog