"Soup of the Day"...just got serious!
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.
However you started, however you got to where you are now, you’ve still got a key shot you can make with integrity and care. It doesn’t help to fixate on past mistakes, ruminate over what went wrong, obsess about everything that could have been, should have been better. You still have a play in front of you. An opportunity to finish well. Get back on track. And have a tomorrow to look forward to.
A great putter is patient and takes many things into consideration. She is careful. She uses every one of her senses – her eyes, her feet, her intuition – to get a lay of the land, before she determines the most effective approach. She may, after all, only have one shot left. Better make it count.
Inspiration of the Day
“Resolve never to quit, never to give up, no matter what the situation.” – Jack Nicklaus
Class of the Day
It’s Saturday and that means it’s time for another TNT class!
Join Lori this morning for this high energy, challenging class, designed to turn you into a lean, mean, fat burning machine.
Class begins at 11:15 and will last 50 minutes.
Click here to join the class.
Meeting ID: 881 5708 6530
Password: 628385
Next Week’s Classes
BIG NEWS! We’ve added another new class to our schedule for next week. Don’t miss out! Click here to check out our schedule for the week.
If you have questions about our virtual classes, please reach out to Lauren.
Exercise Fundamental of the Day
The Long and Short of it.
A TAC Member reached out the other day, curious if his current, longer single bout of physical activity per day is “as effective or as good as” the two, shorter bursts per day he was enjoying pre-COVID.
It’s an interesting question.
I will begin by saying that whatever activity you are able to fit in, please keep doing it. A dear friend of Clive’s forwarded me an article in the New York Times which was a timely reminder of the power of exercise in decreasing stress, anxiety, and depression. It cited a very recent, preliminary study that found people who accumulated more than 150 minutes of physical activity per week during the early weeks of being stuck at home were less depressed and more mentally resilient compared to those who were far less active. Again, whatever you’re doing, please keep doing it.
To read the article click here.
Back to the question: Is it “better” to exercise for a “short” time or a “long” time? This is a tough question to answer. Especially in the context of the member’s specific query – where the time spent exercising is equal: In one scenario the minutes are accrued continuously, whereas in the other they are divided (morning and then late afternoon).
This is very different that asking what the difference is between say a 10-minute HIIT workout against a 75+ minute steady state workout. (Maybe we should hit that one – pun intended – next Saturday).
Again, my bias is all activity of all durations are highly worthy endeavours. But for fun, let’s look at some theoretical differences between doing one long vs. two divided workouts:
Convenience:
It may be more convenient to book off one specific time a day to exercise. If you believe in a warm-up and a cool down (I do) and need to take a shower afterwards, then one long workout is going to be more efficient. Alternately, if you don’t have a 30, 45, 90-minute block available in your day, it is far more convenient to accrue the minutes throughout the day. In two, three, or even 6 different bouts! There’s absolutely nothing wrong – aka everything right! – with 6 x 5-minute workouts.
Intensity:
In theory, a shorter workout will tend to be higher in intensity. If you know you’re only exercising for 12 minutes, you’re physically and mentally capable of pushing harder than if you know you have to last 24. Benefits of higher intensity exercise, of course, include burning more calories, higher heart and respiratory rates, increased muscle contraction, and – for some – shorter, higher intensity workouts are “more fun”.
That said – for those of us who love to train at a high intensity steady state – functional threshold type of thing – someone like me needs 20 - 25 minutes simply warming up before I can hit that kind of work load and hold it for 20+ minutes. A short timeline just doesn’t work.
Frequency:
Every time you raise your heart rate through exercise your brain and metabolism get a boost that carries over once the activity stops. So, if you have a terribly, long, arduous work day, multiple activity breaks will keep you sharp and creative, and you will arguably burn a few more calories through excess post-exercise oxygen consumption.
That said, there is an amazing, psychological boost that comes from pushing yourself to keep moving past the hour mark. When Katya Masun and I extended our 45-minute Spin Class to 75 minutes, so many people commented on how physical and psychologically tough it was to get through the 75 minutes. And they felt SO strong and accomplished afterwards. The long slogs build mechanical and emotional callouses and boost your willpower.
Variety:
The body adapts effectively and relatively quickly when specific stresses are placed upon it. It doesn’t exactly become complacent, but the degree of adaptations level off. So, change it up. If you can, mix up your week so you have days with multiple short bouts and one or two days where you can carve out time for a longer one. (Did I mention one of the benefits of the long workout, is you might get to be by yourself for all that time?!)
It all counts:
I’ll say it one more time: Don’t get too caught up in what is “better”. It’s all great. Whatever you can do to make it work for you: It all counts.
Trainer Moves of the Day
Speaking of short, awesome bouts of activity: Penny Phang has some Crazy 8ights that combine cardio and strength training all in one:
8 dynamic exercises. 60 seconds each. Repeat 2 - 3 rounds and get fit right at home! Grab a pillow to add a bit of fun and challenge, or simply mimic the moves and still get a great workout! As usual I'll also show you ways you can modify to suit your fitness level.
1. Pillow pass lunge
2. Push up with alternating pillow drag and raise
3. Hop over pillow with burpee sprawl
4. Core pillow pass and torso twist
5. SL Rock (DL in lunge)
6. Scissor pillow pass
7. Lunge jump pillow slam
8. Bicycle sit-up and knee tucks
Have fun! Remember, do your best and you'll always get better!
For questions about today’s Trainer Moves, you can connect with Penny here.
---
Do you have a "Something of the Day" you'd like us to share?! Email Meg.