Get Ready for Father's Day
Get Ready for Father's Day

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our...

Get Ready for Father's Day

Lifestyle

Get Ready for Father's Day

This weekend we’re celebrating the most important men in our lives – our dads, grandfathers, husbands, sons, partners, uncles, friends… If you’re planning a backyard barbecue, we’ve got some spectacular recipes for appetizers, salads, drinks (both alcoholic and non-alcoholic), and more…everything you need to make your party a smashing success!

Rose, Rose, Thorn, Bud.
Rose, Rose, Thorn, Bud.

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose,...

Rose, Rose, Thorn, Bud.

Lifestyle

Rose, Rose, Thorn, Bud.

The Gratitude Game. Neil Pasricha is an expert on happiness, and “Rose, Rose, Thorn, Bud” is one of his hacks. Whether you’ve heard of it before or not - now might be the perfect time to brush off this simple game and give it a whirl.

Summer Trip?
Summer Trip?

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact,...

Summer Trip?

Lifestyle

Summer Trip?

Likely not this year. But that doesn’t mean you can skip your week off. In fact, if at all possible, you mustn’t. Summer holidays, like weekends serve a few specific, vital purposes. The wants and needs differ from person to person, but we all benefit from an occasional, healthy dose of a few - or a lot - of the following: Rest, recovery, escape, play, sleep, fiction, family-time, me-time, down time, outdoor time, slower pace, faster pace, different pace, more exercise, sex, less exercise, more beer, no beer, no news…

Transition
Transition

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled...

Transition

Lifestyle

Transition

We’re in the midst of transitioning from Spring to Summer. The earth is filled with growth and promise: there are glorious flowers peeking through the soil and nutrient dense fruits and vegetables simmering just below the surface.

The Lion and The Unicorn
The Lion and The Unicorn

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each...

The Lion and The Unicorn

Lifestyle

The Lion and The Unicorn

More than four-hundred years ago, a single sovereign came to rule two kingdoms. Each possessed its own coat of arms: one depicting two lions, the other two unicorns. Unification of the lands resulted in the creation of one single coats of arms, with one beast on either side.

Virtual Pride
Virtual Pride

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in...

Virtual Pride

Lifestyle

Virtual Pride

When something exists virtually, we mean it is essentially the same. The same in essence. When something exists in essence, it is simpler, while the fundamental, important parts remains in tact. Pride will be celebrated virtually this year. As with many things – Personal Training certainly – nothing can replace the energy, power, and impact of person-to-person contact. But still, we can keep the integrity of some of the essential things that Pride Month tries to accomplish.

Your Life Matters
Your Life Matters

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness...

Your Life Matters

Lifestyle

Your Life Matters

My Exercise Fundamentals have borne these titles: Movement Matters. Mindfulness Matters. Intensity Matters. “To matter” means to be of importance, significance, of great consequence. My titles are deliberate. My own attempt to make you the reader, you the exerciser sit up and take notice. 

Acceptance
Acceptance

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be...

Acceptance

Lifestyle

Acceptance

People don’t typically ask to be celebrated for their differences. They ask to be accepted. Presumably accepting others begins with accepting ourselves. We need to know our whole self. To accept our whole self. As the foundation for embracing and being our whole self. Love is a basic human right. And so, therefore, is love of yourself. 

Different Differences
Different Differences

Different Differences

There is a lot of literature out there on the power of being different. The importance...

Different Differences

Lifestyle

Different Differences

There is a lot of literature out there on the power of being different. The importance of honouring your uniqueness. Of being strong and courageous and holding true to your different-ness because this will open doors, build new bridges, change the world.

Pride.
Pride.

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do...

Pride.

Lifestyle

Pride.

This month is Pride Month. And I would like to “lean in”. I am afraid to do so. Fear is a strong emotion. A strong word. I don’t use it lightly. I am more afraid of silence.

Lip-Smackingly Delicious Summer Recipes
Lip-Smackingly Delicious Summer Recipes

Lip-Smackingly Delicious Summer...

What a beautiful start to the weekend! Our team has been spending some extra time in...

Lip-Smackingly Delicious Summer Recipes

Lifestyle

Lip-Smackingly Delicious Summer Recipes

What a beautiful start to the weekend! Our team has been spending some extra time in the garden and whipping up our favourite summer treats to help beat the heat. Spoil yourself, your family, and your friends with these delicious recipes all summer long.

Creative. Determined. Inspired.
Creative. Determined. Inspired.

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can...

Creative. Determined. Inspired.

Lifestyle

Creative. Determined. Inspired.

That’s you. No virus is going to hold you back from taking charge of what you can control: your strength, your health, your fitness, yourself. Today, June 6th, 2020, is National Health and Fitness Day. And today, we want to celebrate you.

Adversity Exposes Weaknesses
Adversity Exposes Weaknesses

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet...

Adversity Exposes Weaknesses

Lifestyle

Adversity Exposes Weaknesses

Sometimes weaknesses are a direct reflection of our strengths. We are tenacious yet stubborn. We are patient and careful, but prone to overthinking, overanalyzing to the point of paralysis. We are sensitive, dogged, or committed in ways that are admirable, but can be frustrating, overwhelming.

Adversity Inspires Risk Taking
Adversity Inspires Risk Taking

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For...

Adversity Inspires Risk Taking

Lifestyle

Adversity Inspires Risk Taking

Some people like taking risks. They love the thrill, the excitement, the freedom. For others, it makes us far too uncomfortable, insecure, nervous. Still, others, don’t necessarily enjoy risk taking per se, but do it anyways: They understand – usually from experience – that incredible innovation, transformational change, unprecedented achievement typically requires assuming a certain degree of risk. They know that risk can lead to failure. They know that failure – in the right hands – cultivates humility, curiosity, and can be a phenomenal learning experience. 

Adversity & Opportunity
Adversity & Opportunity

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a...

Adversity & Opportunity

Lifestyle

Adversity & Opportunity

Sometimes an adversity will burn trees, homes, and bridges for miles around. For a moment there seems to be so little you can do. As indeed there is. And that can be the magic of it. We know that too many options, too much choice can be debilitating. It can leave you questioning your judgement to the point that no matter what you decide, you remain a little anxious that you could have chosen better. 

Adversity & Survival
Adversity & Survival

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons...

Adversity & Survival

Lifestyle

Adversity & Survival

Our bodies are physically programmed to handle adversity. It’s one of the reasons we’ve survived for as long as we have. When bombarded with an onslaught of incredible physical demands, the human body ultimately responds by increasing energy efficiency, building lean tissue, and increasing neuro-muscular mechanism so we are stronger and more powerful, and improves our capacity to resist fatigue and handle stress.

Adversity
Adversity

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or -...

Adversity

Lifestyle

Adversity

Adversity comes in so many different forms and can be physical, mental, emotional, or - often - an intricate combination of all three. Adversity creates real pain and can be accompanied by fear, anguish, and despondency. It can also incite anger and spur furious, violent action.

The Art of Putting
The Art of Putting

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly...

The Art of Putting

Lifestyle

The Art of Putting

The putter is the most used club in a Golfer’s arsenal, so it’s certainly important. But I imagine being a good putter is far more important than having a good putter. Being a great putter can be the difference between winning and losing. And while you might think you need to spend hundreds on a new putter… it’s likely more valuable to take a long hard look in the mirror and decide what you can improve in yourself first.

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.

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.

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Keren Chen, Head Coach of Strength Lab, Adelaide Club

hello@kerenchen.ca

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