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.

The Truth Behind the Keto Diet

Posted: Apr 29, 2019

Over the last couple of years, trendsetters, famous actors, and popular food and nutrition blogs have all highlighted different types of low-carb/high-fat diets, including Paleo, South Beach, and Atkins, but no diet has caught fire quite like the keto diet.

The ketogenic (keto) diet is a very low-carb, high-fat diet, but unlike the other aforementioned low-carb/high-fat diets, it focuses on fat as its fuel source instead of protein. The diet lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fats and ketones. By reducing your carbs, you put your body into ketosis.

What is Ketosis?

Ketosis is a metabolic state where fat provides most of the fuel for your body. It occurs when your body has limited access to glucose, which is the preferred fuel source for many of your cells.

To enter ketosis, you must deprive yourself of carbohydrates, bringing these down to less than 5% of your daily caloric intake, meaning you get approximately 20-50 grams of carbs per day. So, instead of relying on sugar (glucose) that come from carbohydrates, the keto diet relies on ketone bodies that the liver produces from fat. However, it is worth noting that if you eat too much protein, you can spike your insulin levels and lower ketones.

Can the Keto Diet Help You Lose Weight?

One of the most common questions we hear from Members asking about the keto diet is “will it help me lose weight?” While results from diets vary from person to person, the keto diet has been shown to be an effective way to lose weight.

Some of the reasons for this is because while on the keto diet, people often reduce their daily caloric intake to approximately 1,500 calories because the healthy fats and proteins that you’re eating make you feel fuller sooner (and for a longer period of time). Also, it takes more energy to process and burn fat and protein than it does to process carbs, so you’re burning more calories than you did before; over time, leading to weight loss.

What Foods Can You Eat on the Keto Diet?

As we mentioned, on the keto diet, your food will centre around fats and proteins, while your carb intake is greatly reduced, meaning fruits and veggies can only be eaten in small amounts because they are high in carbohydrates. Here are a few of the keto diet approved foods:

  • Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
  • Healthy oils: primarily extra virgin olive oil, coconut oil, and avocado oil
  • Avocados: whole avocados or freshly made guacamole
  • Low-carb veggies: most leafy green veggies (kale, swiss chard, spinach), tomatoes, onions, peppers, etc.
  • Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
  • Fatty fish: salmon, trout, tuna, and mackerel
  • Eggs: pasturized or omega-3 whole eggs
  • Butter and cream: when possible, try to eat grass-fed
  • Cheese: unprocessed cheeses (i.e. cheddar, goat, cream, blue, or mozzarella)
  • Condiments: you can use salt, pepper, and various healthy herbs and spices

Health Benefits of Keto Diet

Some keto devotees swear by the diet and claim there are multiple health benefits which range from curing acne to improving heart disease risk factors. However, this diet has only been studied in the short-term with mixed results; this means that we do not know if there are any long-term health risks associated with the keto diet.

In saying that, if you are interested in learning more about this diet, we encourage you to contact Michael Bellissimo (at the Toronto Athletic Club) or Rosie Moore (at the Adelaide Club).

---

Michael Bellissimo, Personal Trainer & Precision Nutrition Coach, Toronto Athletic Club

michael@torontoathleticclub.com

Print