Cracking Your Back - Is it Good for You?
Cracking Your Back - Is it Good for You?

Cracking Your Back - Is it Good for...

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back,...

Cracking Your Back - Is it Good for You?

Lifestyle

Cracking Your Back - Is it Good for You?

Vanessa Foucher, Adelaide Clinics Physiotherapist talks to us about cracking your back, and the effects it may have. 

Adelaide Club Member Competes in First Ironman
Adelaide Club Member Competes in First Ironman

Adelaide Club Member Competes in...

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first...

Adelaide Club Member Competes in First Ironman

Member Profile

Adelaide Club Member Competes in First Ironman

Stephen Hamer, a 12 year member of the Adelaide Club, just completed his first Ironman!

We had an opportunity to spend some time with him; to find out his motivation for competing and to better understand what goes into accomplishing such an incredible feat.

5 Natural Ways to Control Blood Pressure - Without Medication
5 Natural Ways to Control Blood Pressure - Without Medication

5 Natural Ways to Control Blood...

May is National High Blood Pressure Month.

Stop by The HUB on May 25th...

5 Natural Ways to Control Blood Pressure - Without Medication

Lifestyle

5 Natural Ways to Control Blood Pressure - Without Medication

May is National High Blood Pressure Month.

Stop by The HUB on May 25th between 11:45am-1:00pm to have your blood pressure reading done before your workout.

Recipe: Lobster Avocado Mango Salad
Recipe: Lobster Avocado Mango Salad

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently...

Recipe: Lobster Avocado Mango Salad

Health & Wellness

Recipe: Lobster Avocado Mango Salad

Carol-Ann, a trainer of 25+ years with the Cambridge Group of Clubs, is currently taking her Healthy Culinary Art Certificate at George Brown College. She is learning excellent recipes to assist with performance, living a healthy lifestyle and ensuring she is getting the right nutrients in her diet. 

Below is a nutritious, healthy and refreshing spring salad recipe. Give it a try, let us know what you think! 

Dos and Don’ts to purchasing Organics
Dos and Don’ts to purchasing Organics

Dos and Don’ts to purchasing...

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move...

Dos and Don’ts to purchasing Organics

Lifestyle

Dos and Don’ts to purchasing Organics

You’ve now heard about the Dirty Dozen and Clean Fifteen, so how do you move forward with purchasing organic items for your family?

We’ve compiled a list of dos and don’ts for you, including what to look out for and where to buy organics.

The Dirty Dozen: Avoid These Produce Items
The Dirty Dozen: Avoid These Produce Items

The Dirty Dozen: Avoid These...

Have you heard about the dirty dozen? If not, we are here to help! 
Last...

The Dirty Dozen: Avoid These Produce Items

Lifestyle

The Dirty Dozen: Avoid These Produce Items

Have you heard about the dirty dozen? If not, we are here to help! 
Last week Environmental Working Group released their 2018 list of the fruits and vegetables most contaminated by pesticides. 

Read about the produce items you should avoid.

5 Minutes with Meg: Mindfulness
5 Minutes with Meg: Mindfulness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying....

5 Minutes with Meg: Mindfulness

Health & Wellness

5 Minutes with Meg: Mindfulness

Take a break from any stress, anxiety, anger or sadness you might have been carrying. Read how the practice of Mindfulness can benefit your workout!

Osteoporosis Can Be Beaten Through Exercise
Osteoporosis Can Be Beaten Through Exercise

Osteoporosis Can Be Beaten Through...

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with...

Osteoporosis Can Be Beaten Through Exercise

Member Profile

Osteoporosis Can Be Beaten Through Exercise

Heather Douglas, an active 33 year Adelaide Club member was diagnosed with Osteoporosis. Recently, she was given some astonishing test results: no osteoporosis in her spine.

Read about how she reversed the effects of her disease!

Carol-Ann’s “Go To” Hearty Salad
Carol-Ann’s “Go To” Hearty Salad

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking...

Carol-Ann’s “Go To” Hearty Salad

Health & Wellness

Carol-Ann’s “Go To” Hearty Salad

Carol-Ann is an incredible trainer with 25+ years of experience, who is always looking to add knowledge and skills. Check out her "go-to" warm, hearty salad! 

Not One Ironman, but Two
Not One Ironman, but Two

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal...

Not One Ironman, but Two

Fitness

Not One Ironman, but Two

Toronto Athletic Club Member, Neil Marsh, has been training extremely hard for a goal that is close to his heart. With the help of our Senior Trainer and triathlon guru, James Corcoran, Neil is preparing to compete in two Ironman competitions in 2018 - Ironman Switzerland this summer and Ironman Florida in November.

You Don't Need to be an Executive to Receive Executive Health Care
You Don't Need to be an Executive to Receive Executive Health Care

You Don't Need to be an Executive...

"I have to make an appointment to have my prescription refilled? Why...

You Don't Need to be an Executive to Receive Executive Health Care

Fitness

You Don't Need to be an Executive to Receive Executive Health Care

"I have to make an appointment to have my prescription refilled? Why can't I talk to my doctor over the phone? I'm sick on vacation, I need some help!"

These were the common questions and concerns we were hearing from our patients. Well, we listened and as a result developed our Executive Medical Program. We took all the concerns our patients were having and created a program geared towards saving time while offering preventative healthcare.

For the Love of Bikes: Cycling at the Adelaide
For the Love of Bikes: Cycling at the Adelaide

For the Love of Bikes: Cycling at...

We sat down with two of the Adelaide's regular cyclers, Tylar and Malcolm,...

For the Love of Bikes: Cycling at the Adelaide

Fitness

For the Love of Bikes: Cycling at the Adelaide

We sat down with two of the Adelaide's regular cyclers, Tylar and Malcolm, who joined for very different reasons but continue to ride for surprisingly similar ones.  

Uplifting Impacts Yoga Can Have on Your Professional Life
Uplifting Impacts Yoga Can Have on Your Professional Life

Uplifting Impacts Yoga Can Have on...

We spent time with Sandra, a legal assistant at a law firm in downtown Toronto, a...

Uplifting Impacts Yoga Can Have on Your Professional Life

Fitness

Uplifting Impacts Yoga Can Have on Your Professional Life

We spent time with Sandra, a legal assistant at a law firm in downtown Toronto, a regular yogi at the Adelaide Club, and a member since 1987!

Small Muscle Focus = Better Balance & Performance
Small Muscle Focus = Better Balance & Performance

Small Muscle Focus = Better Balance...

Our Director of Pilates & Yoga, Sandi Simoes, shares her insight on smaller...

Small Muscle Focus = Better Balance & Performance

Fitness

Small Muscle Focus = Better Balance & Performance

Our Director of Pilates & Yoga, Sandi Simoes, shares her insight on smaller muscles - and why you shouldn't neglect them in your workouts.

Fall in Love with Squash, the perfect (cardio) game
Fall in Love with Squash, the perfect (cardio) game

Fall in Love with Squash, the...

We sat down with Neil, a dedicated squash player and a member of the

Fall in Love with Squash, the perfect (cardio) game

Fitness

Fall in Love with Squash, the perfect (cardio) game

We sat down with Neil, a dedicated squash player and a member of the Adelaide Club for nearly four decades, to hear more about his love of the game of squash.

Five Reasons a Director of M&A Concentrates on Strength
Five Reasons a Director of M&A Concentrates on Strength

Five Reasons a Director of M&A...

We spent time with our longstanding member, Enrique, a Director of M&A...

Five Reasons a Director of M&A Concentrates on Strength

Fitness

Five Reasons a Director of M&A Concentrates on Strength

We spent time with our longstanding member, Enrique, a Director of M&A Integrations at one of Toronto’s leading banks, to discuss how he balances his professional ambitions and personal time in pursuit of his fitness goals.

Why Strength Lab may be your new favourite workout in 2018
Why Strength Lab may be your new favourite workout in 2018

Why Strength Lab may be your new...

Our Group Exercise Director, Lauren Neal, answers all your questions about the...

Why Strength Lab may be your new favourite workout in 2018

Fitness

Why Strength Lab may be your new favourite workout in 2018

Our Group Exercise Director, Lauren Neal, answers all your questions about the Adelaide Club's new Strength Lab classes.

5 Minutes with Meg
5 Minutes with Meg

5 Minutes with Meg

Meg Sharp shares all the methods you can use to stay motivated and crush your fitness...

5 Minutes with Meg

Health & Wellness

5 Minutes with Meg

Meg Sharp shares all the methods you can use to stay motivated and crush your fitness goals.

Resolve to be fit, once and for all!
Resolve to be fit, once and for all!

Resolve to be fit, once and for...

Check out our top 10 ways to be successful with your New Year's...

Resolve to be fit, once and for all!

Health & Wellness

Resolve to be fit, once and for all!

Check out our top 10 ways to be successful with your New Year's resolutions.

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!
The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

The new Adelaide Club STRENGTH Gym:...

Come and check out our newly-equipped STRENGTH Gym at The Adelaide...

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

Fitness

The new Adelaide Club STRENGTH Gym: Now open for your next strength workout!

Come and check out our newly-equipped STRENGTH Gym at The Adelaide Club. Everything from kettle bells, sleds, and turf to get you in the best shape of your life.

The Importance of a Good Night's Sleep

The Importance of a Good Night's Sleep
Posted: May 12, 2014

by Dr. Avery Gudgeon, Adelaide Health Clinic

Getting a good night’s sleep (consistently) is one of the best things you can do for your health, right up there with regular exercise and quitting smoking. Many of us are so busy with work and life that, when pressed for time, sleep is one of the first things to be sacrificed. However, there are many negative effects of skimping on sleep; deficits in alertness, performance, and health are linked to sleep deprivation, both acutely and cumulatively over time.


Sleep deprivation can arise from either an insufficient amount of sleep and/or poor quality of sleep.
So how much sleep is enough sleep? Clinical wisdom and supporting research suggest that most people require approximately 8 hours of sleep nightly, although there appears to be variation from person to person. Studies looking at consequences of sleep deprivation point to a minimum of 7 hours of sleep nightly. You can tell you’ve had enough sleep if you wake up feeling refreshed and are capable of moving through the day feeling alert without effort (or coffee), even when placed in boring or monotonous situations. Most individuals can adapt to acute sleep loss as long as they have slept a minimum of 6 hours, and return to normal sleeping duration shortly after.


It is possible to sleep for 8 hours and still suffer from sleep deprivation, if that sleep is of poor quality. Sleep quality is determined by the number of arousals (awakenings) from sleep during the night, as well as the pattern of sleep stages. Arousals are usually due to sleep disorders such as sleep apnea, but they can occur spontaneously. Most people are unaware of waking up overnight and so might not realize they suffer from poor quality sleep.

The consequences of sleep deprivation are widespread and include both psychological and physical health:


• Cognitive deficits – decreased reaction time and difficulties with concentration, memory, and decision- making
• Mental status – poor mood, irritability, low energy, decreased libido, and poor judgment, which can mimic depression or anxiety
• Crashes and workplace errors
• Quality of life – less energy for extracurricular activities, falling asleep on the job, relationship dissatisfaction
• Disruption of circadian rhythm
• Cardiovascular – increased risk of high blood pressure, heart attack, stroke
• Immune function – suppression of immune responses, more susceptible to illness
• Obesity – weight gain and increased risk of diabetes through effects on appetite and hormone secretion


Many of my patients complain of poor sleep or insomnia. It is important to take a detailed history and try to determine the root cause of an individual’s sleep disturbance, as there can be serious underlying conditions such as sleep apnea, periodic limb movement, or anxiety and depression, which require further investigation and treatment. In some cases, the culprit is something as simple as poor sleep hygiene. Sleep hygiene refers to actions that tend to improve and maintain good sleep. 

Some basic rules for good sleep:


• Sleep only as much as you need to feel rested and then get out of bed
• Keep a regular sleep schedule (most important is waking up at the same time every day)
• Try not to force sleep
• Exercise regularly for at least 20 minutes, preferably more than four or five hours prior to bedtime
• Avoid caffeinated beverages after lunch
• Avoid alcohol near bedtime (eg. late afternoon and evening – no night cap!)
• Avoid smoking, especially in the evening
• Do not go to bed hungry
• Adjust bedroom environment (eg. keep room dark, turn away electronic lights, keep pets out of bed)
• Deal with your worries before bedtime
• Avoid daytime naps
• Remember the 3 S’s – reserve your bed for Sleep, Sex, and Sickness only


Working on these steps may take significant dedication initially, but behavioural strategies to improve sleep are safe and have long-lasting success. Medications can be prescribed to treat insomnia, and short-term or sporadic use of these may be appropriate depending on the situation. However, due to potential side effects and the risk of physical and psychological addiction with long-term use, a prescription for sleep should never be the only strategy.


In summary, the doctor’s orders; go get a good night’s sleep!

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