Don't Stop Believing
Don't Stop Believing

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of...

Don't Stop Believing

Lifestyle

Don't Stop Believing

Believing in something… believing in yourself… that’s the stuff of survivors, champions… the people who make it happen… when everyone else said it was impossible. Hope – even unfounded – keeps a fragile spirit alive. Hope when it’s founded? That’s a beast to be reckoned with. A belief that is founded is based on facts: historical or scientific evidence that the future hoped for is not only probable, it’s inevitable.

Getting out of trouble
Getting out of trouble

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the...

Getting out of trouble

Lifestyle

Getting out of trouble

Pitching wedge, gap wedge, sand wedge, and lob wedge. These are the golf clubs with the highest loft. Designed for chips, pitches, and playing out of sand bunkers. Designed – in other words – to get you out of trouble after you’ve made a less than optimal shot.

Losing is important.
Losing is important.

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s...

Losing is important.

Lifestyle

Losing is important.

No matter how great a golfer you are, you are not going to win every game. That’s not to say there isn’t something to be said for approaching your game as if you are going to win. However, you are defining winning at any given moment. A winning mentality is accompanied by hope, determination, confidence, and is, in some cases, self-fulfilling.

The Woods.
The Woods.

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed...

The Woods.

Lifestyle

The Woods.

Typically played off the tee, for all to scrutinize and see. Your driver is designed for a powerful, fully committed swing which sends the ball on a long, glamourous trajectory.

Summer Weather is Here...
Summer Weather is Here...

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the...

Summer Weather is Here...

Lifestyle

Summer Weather is Here...

Summer weather is here and we are ready for it! Staying fit has become difficult the longer we stay in isolation but we can do this together. Some days can be dedicated to staying in and baking, while others can be all about getting outside and moving – it’s all about balance.

Fore the Love of it
Fore the Love of it

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d...

Fore the Love of it

Lifestyle

Fore the Love of it

Dare I admit this publicly? I was disappointed when the Golf Courses opened. I’d been sneaking onto the cart paths for some of my runs and bike rides with the boys and WOW! The spaces are glorious. That said, I have many loved ones who love to golf. So ultimately, I can be happy. 

Taste of Spring
Taste of Spring

Taste of Spring

There’s something different in the air. Over the last few days, we’ve...

Taste of Spring

Lifestyle

Taste of Spring

There’s something different in the air. Over the last few days, we’ve experienced phenomenal weather and slowly but surely the city is re-opening. But, for many of us, we’re still spending far more time at home than we would like.

Positive energy is contagious...
Positive energy is contagious...

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today:...

Positive energy is contagious...

Lifestyle

Positive energy is contagious...

Okay, I NEVER tire of that fact, but I’ve got a different angle on it today: I’m going to revisit Hell Week. After 3 days without sleep, the SEALs paddle down to the Mud Flats. They enter the swampy patch of terrain and the mud essentially swallows them until only their heads are visible.

On Being Thankful
On Being Thankful

On Being Thankful

“…being thankful has been standing out for me even more as of late: The...

On Being Thankful

Lifestyle

On Being Thankful

“…being thankful has been standing out for me even more as of late: The value it brings, not just to others but really to one’s self… Find something, anything, and be thankful for it. If it is a person in your life, let them know."

Sound Body & Strong Mind
Sound Body & Strong Mind

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work...

Sound Body & Strong Mind

Lifestyle

Sound Body & Strong Mind

Get your workout in. A strong, mobile body reflects solid willpower and a sound work ethic. Low to moderate exercise can act as moving meditation. It calms the mind, increases patience, and boosts your ability to think outside of the box and find creative solutions. Really intense exercise creates a razor-sharp mind. It purges stress hormones, boosts confidence, and makes everything else seem easy.

Make your bed every morning...
Make your bed every morning...

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed...

Make your bed every morning...

Lifestyle

Make your bed every morning...

Make your bed every morning...and make it well. If a SEAL can’t make her bed perfectly, is she able to load a gun, map an exit strategy, watch your back? Start your day with integrity. Do the simple things right. Take care of the details. Caring about the little things demonstrates you are committed to the process, committed to excellence, and, in fact, care a lot about the bigger things. Nothing of significance stands the test of time without a sound beginning and carefully built foundation.

Sunshine is on the way
Sunshine is on the way

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope...

Sunshine is on the way

Lifestyle

Sunshine is on the way

Happy Tuesday! This week, we are back with another Healthy View blog and we hope everyone had a great long weekend. It is odd to think of this as a long weekend, since it has been a very long 10 weeks of isolation. We found that it helps to keep a balance between relaxation and productivity. Our team has stayed busy by reading, baking, working out, outdoor walks, and most importantly, staying up-to-date and educated.

Bring What You Have.
Bring What You Have.

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work...

Bring What You Have.

Lifestyle

Bring What You Have.

We’ve just come off a weird long weekend, and have to cram 5 days worth of work into 4 bizarre, unconventional days. Who better to look to for guidance and inspiration than the unusually courageous, resourceful individuals trained to thrive during unconventional warfare: SEALs.

Crowns and Coronas
Crowns and Coronas

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of...

Crowns and Coronas

Lifestyle

Crowns and Coronas

We know that an ability to live in the present is associated with greater levels of happiness and sense of fulfillment. We also know that people who perceive that have a greater sense of control and are better able to live in the present. A sense of lack of control can be pervasive. And there is so much we cannot control these days.

The Long Weekend
The Long Weekend

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one...

The Long Weekend

Lifestyle

The Long Weekend

This means an extra day of weekend people. I know. The days are all running into one another. But I said this last weekend and I will say it again: Make. Your. Weekend. A. Weekend. Completely clean up your home office and shut it down. Don’t you dare treat Monday as a way to get caught up on work or home schooling for your kids.

The Destination or the Journey?
The Destination or the Journey?

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement:...

The Destination or the Journey?

Lifestyle

The Destination or the Journey?

Goals are often a specific, objective end point. They are all about measurement: Attainment of an ultimate outcome, level of success, or mastery. A process on the other hand is the organization and execution of different strategies, actions, and habits in order to attain said goal.

Taking Risks
Taking Risks

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put...

Taking Risks

Lifestyle

Taking Risks

It takes courage to try something when you are uncertain of the outcome. If you put your head down and commit your best effort, you will grow, learn, and become more resilient and confident. All this irrespective of whether or not you achieve “success”. The skills you acquire help you approach other risks in more effective ways and increase your chances of being successful in the future. This is the stuff that heroes and leaders are made of.

Intrinsic Motivation
Intrinsic Motivation

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that...

Intrinsic Motivation

Lifestyle

Intrinsic Motivation

You know what I’d like you to do today: something exercise or activity based that just feels good. We are intrinsically motivated to do something because the work or process itself is rewarding, interesting, enjoyable. We’re more likely to repeat an activity, form a habit if it feels good, it’s fun, and it’s what you want to do. That’s what intrinsic motivation is all about: ensuring what you are doing fosters a sense of fulfillment, competence, and autonomy. Science would tell us, people who are intrinsically motivated to exercise are far more likely to make exercise a life long habit. Good to know.

The Cook and the Baker
The Cook and the Baker

The Cook and the Baker

Ah… to cook or to bake? That is the question. I quite enjoy both. Though they...

The Cook and the Baker

Lifestyle

The Cook and the Baker

Ah… to cook or to bake? That is the question. I quite enjoy both. Though they are quite different, and I do in the end prefer one over the other.

Measurement...matters?
Measurement...matters?

Measurement...matters?

Okay. It’s Monday. So, let’s keep things simple and definitive: Yes,...

Measurement...matters?

Lifestyle

Measurement...matters?

Okay. It’s Monday. So, let’s keep things simple and definitive: Yes, measurement matters. I’ve been talking about how meaningful measurement is in my Exercise Fundamental pieces: How measuring intensity through heartrate, RPE, and power helps ensure your training is appropriate and effective.

Superior Smoothie Options are Closer than you Think...

Posted: Mar 4, 2019

At the beginning of February, the Adelaide Club launched their brand-new smoothie menu. Featuring 5 nutrient dense smoothies that make it convenient for Members to maximize their workout efforts, the HUB’s new menu was designed to fuel happy and healthy Club Members. By elevating the smoothie menu, the HUB now supports the nutritional demands of the Adelaide Club’s Members, enriching their experience at the Club.

The mastermind behind the HUB’s new menu is none other than Keren Chen, the head coach for the Adelaide Club’s Strength Lab program. Having a professional background in nutrition. Keren approached the management team with a proposal for a revamped smoothie program and, as the Club’s General Manager Matt Cassells says, “we thought it was terrific.”

After a very successful launch, we thought it was time to sit down with Keren and have her answer a few questions about the new menu.

What was your objective when devising these new smoothies?

The overall goal in designing the new menu was to create smoothies that are balanced in the macronutrients – fat, carbs, and protein – as well as the micronutrients – vitamins and minerals. I also wanted the smoothies to be flavourful while only featuring minimally processed ingredients. And, of course, we needed smoothies that would complement the busy and active lives of our Members. We needed options that would satisfy every scenario:

  • The morning “I have a meeting in 15 minutes and don’t have time to get breakfast”
  • The midday pick me up “because it’s been a long week and it’s only Tuesday”
  • The post workout “mass gainer”
  • The morning after “having too much fun at Happy Hour last night”
  • The pre-workout “energy boost”
  • The “I got a promotion” treat

And I think we’ve been able to accomplish all of these feats with the new menu.

Each new smoothie includes dates in the ingredient list, why is that?

Dates are an incredibly nutrient-dense food and they add a nice touch of sweetness that ties all the ingredients in our smoothies together. They are a rich source of micronutrients including, but not limited to:

  • Potassium: an electrolyte that needs to be replenished after sweaty sessions
  • Copper: helps form red blood cells and absorb iron, which is very important for recovery from workouts and cardiovascular health
  • Vitamin B6: helps with brain function and makes important hormones like serotonin and norepinephrine
  • Manganese: helps form lean tissues, bones, and hormones; also helps to metabolize carbs and fats and helps regulate blood sugar

By only using 1 date in each smoothie, we keep the sugar content lower than the previous menu, while still taking full advantage of the date’s fibre which is great for digestion and blood sugar regulation. Additionally, dates create a more voluminous, full consistency in our smoothies – making them more filling and satiating.

Now let’s dig into each smoothie a bit more. Can you explain the health benefits of each?

Adelaide 2.0

This smoothie is an upgrade on the original Adelaide Shake. We replaced the peanut butter in the original with almond butter that we make in-house at the HUB, allowing us to avoid the added sugar, salt, and cheap processed oils often found in store bought nut butters. Almonds are a great source of healthy fatty acids, which are key to helping you absorb fat-soluble vitamins and form important fat-derived hormones, and leaving you with energy for hours. The added kick of cinnamon is a nice punch of flavour, but cinnamon is also amazing for blood sugar regulation!

Antioxidant Punch

The name says it all about this one! The antioxidants and vitamins in the berries and orange juice are great for the immune system and reducing cellular oxidation, which can lead to aging and awful things like cancer. And because we use fresh berries in our smoothies, you also get the benefits of the fibre in the berry seeds. Fibre is important for our digestion while also lowering the glycemic index of the smoothie so it fills you up for longer.

Energizer Bunny

The Energizer Bunny is a perfect coffee alternative in the morning, afternoon, and pre-workout. It has caffeine from the coffee, but that caffeine is tempered with fibre and macronutrients, so it is absorbed in a more controlled manner than if you were to drink coffee on its own. Instead of feeling jittery and crashing, the energy boost from this smoothie is less extreme.

Lean Green Machine

This is our take on the green smoothie. It’s bright and cheerful, but most importantly has some spinach, lemon juice, and ginger to help you detox. For that reason, this one is great for hangovers! It’s the best smoothie for supporting your liver and anti-inflammatory pathways.

MCT Magic

MCT stands for Medium Chain Triglycerides, which are a type of fat that has gotten a lot of media attention lately. MCTs are naturally found in coconut products, so we use an unsweetened shredded coconut in this smoothie. While supporting brain function, this smoothie is also a sustained and long-burning source of energy. The MCT Magic is keto-friendly and a great mass gainer for those who want to get more calories in – because it contains good fats and protein!

If you have any questions about our new smoothie menu or want to learn more about the individual smoothies, our process in designing the recipes, or the health benefits of the 5 smoothies, please contact Keren.

---

Keren Chen, Head Coach of Strength Lab, Adelaide Club

hello@kerenchen.ca

Print