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.

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.

Size doesn't matter

Posted: May 4, 2020

"Soup of the Day"...just got serious!

Especially if you have brains AND brawn.

May 5th, 1892. The Mexican Army, led by Ignacio Zaragoza was half the size of its opponent. The battle at Puebla against Napoleon III’s French Army began at dawn. The Mexicans lost 100 soldiers – while the French lost almost 500 – and by nightfall, were victorious. 

Unlikely victories are fascinating and inspiring. What tips the scales when so much is stacked against you? In the case of this specific French-Mexican War, the reasons are unclear. But history would tell us that unlikely victories such as this one can be explained by variables including careful planning, clear communication, passion, grit, determination, team work, and hope.

Today we can celebrate – with a margarita?! – and remember how powerful, simple, and important those strategies and traits are. 

Inspiration of the Day

“Don't give up! I believe in you all. A person's a person, no matter how small! And you very small persons will not have to die. If you make yourselves heard! So come on, now, and TRY!” – Dr. Seuss, Horton Hears a Who!

Classes of the Day

Today we’ve got TWO classes on the schedule!

Mobility & Muscle

Join Matt as he leads his first virtual class this afternoon! This class will focus on the shoulder, hip, and ankle, moving you through a full range of motion. There will be additional stability work for the glutes and core included!

Class begins at 12:00pm (35 minutes).

Click here to join the class.

Meeting ID: 892 2779 8538
Password: 903005

On Core

Garth’s back with another week of On Core, where you’ll challenge your core and stabilize your trunk in just 30 minutes! You’re encouraged to bring a light/medium dumbbell or weighted object (water bottle, book) with you.

Class begins at 5:30pm (30 minutes).

Click here to join the class.

Meeting ID: 868 1155 7138
Password: 998132

If you have any questions about our virtual classes, please reach out to Lauren.

Exercise Fundamental of the Day

Threshold and Beyond

We’ve come a long way baby. Or have we?

As much as we have certainly evolved, there are still parts of us that behave as if we’re still living in a cave. No judgement here. It’s simply a fact. A fact we can use to our advantage as long as we understand and embrace it.

When we push our bodies to exercise in intensities where we aren’t efficient, we ultimately reach failure pretty quickly. When you exercise above your Lactate Threshold (LT), you are training at an intensity where your body is not able to clear the lactate from your blood quickly enough. And you either have to stop or slow down. If you were being chased by a Komodo Dragon, you just got eaten. Your body gets a clear message that it needs to rejig a few things so you can run a bit faster and further next time.

Like most things about your body, LT is partially determined by your genetics. It’s also trainable. If you systematically train just below, at, and above your LT, you will train your body to become more efficient at clearing lactate, become better at tolerating the side effects associated with training anaerobically, as well as ultimately raise your threshold. 

I’d like to dive into a little more detail on anaerobic metabolism. Forgive me if I over simplify too much…or not enough!:

As your body starts to move from the aerobic end of the continuum towards the anaerobic side of things, we start using far more glucose for energy. This is referred to as glycolysis. Stored glycogen is converted to glucose and then broken down by a series of enzymes. 4 ATP are created – 2 fuel glycolysis and 2 are used to power muscular contraction. Breaking down glucose in this way creates a substance called pyruvate and hydrogen ions (H+). In aerobic glycolysis there is enough oxygen (O2) in the body to break down or “oxidize” the pyruvate and synthesize more ATP. The O2 also buffers the H+ creating water as a byproduct.

In anerobic glycolysis, the pyruvate binds with some of the hydrogen ions and converts them into lactate. So, lactate is a temporary buffer as it reduces the buildup of the H+. As exercise intensity increases, rate of glycolysis increases, the rate of H+ increases past the rate where the body can buffer effectively. The muscles become increasingly acidic (due to excess hydrogen ions) and this is what creates that nasty burning sensation that ultimately slows you down.

At super high intensities, the body relies on the ATP-PC energy system. This system supports up to about 12 - 15 seconds of maximal effort. For the initial few seconds of ANY activity, stored ATP supplies the energy. A few more seconds beyond that, PC cushions the decline of ATP until there is a shift to another energy system. Either the glycolytic system, the oxidative system or a combination of the two. So, after the initial 12 - 15 seconds sprint, you have to stop or slow down.

Enough theory: Let’s outline some of the key aspects of the training zones that straddle and surpass the anaerobic threshold. Hopefully this helps you understand why you would bother training at such uncomfortable intensities as well as how you can effectively integrate them into your own training:

Zone 4: “Threshold Zone”
  • Training in this zone means you’re just under, at, or slightly over your LT. 
  • As mentioned above, training in this zone improves the body’s ability to shuttle, utilize, and tolerate lactate, which in turn encourages an improvement in lactate threshold power or FTP.
  • Training at this intensity is mentally taxing and physiologically uncomfortable. Continuous conversation is difficult given the frequency and depth of your breathing. 
  • Training “blocks” or intervals are typically between 8 - 20 minutes in duration, while accumulating no more than 40 minutes at Zone 4 in any given workout.
  • Consecutive days of training in Zone 4 is possible, but typically it’s far better to be adequately rested and recovered so you can maintain training intensity. Otherwise it’s too easy to drift into Zone 3.

Note: The training volume comprising Zones 5, 6, and 7 should typically not exceed 20% of your total training volume. That is if your total training volume in a given week is 350 minutes, you should avoid prescribing more than 70 minutes of intervals in Zones 5 and up.

Zone 5: “Vo2 Max”
  • Training in this zone improves your body’s ability to distribute and utilize oxygen. The primary mechanism is by increasing stroke volume or increasing the amount of blood the heart can pump per beat.
  • Training blocks or intervals are typically between 3 - 8 minutes.
  • Work to Rest ratio typically 1 : 1.
  • Conversation not possible. Breathing is deep, frequent, and almost ragged.
  • Heart rate at or above your theoretical max.
  • Consecutive training days might be possible but not recommended. 

Remember gang – quality vs. quantity. It is particularly important to remember this when working in Zones 5, 6, and 7. While you may have the ability to keep pushing, the body is getting progressively fatigued starting to breakdown mechanically. As you continue to push, you may start relying on maladaptive, asymmetrical motor recruitment patterns which can lead to injury.

Zone 6: “Anaerobic Capacity”
  • Training in this zone increases your anaerobic capacity by improving the rate of glycolysis.
  • Intervals are short. 30 seconds to 3 minutes max. 
  • Work to rest ratio typically 1 : 2 or potentially as little as 1 : 1.5 assuming a slightly lower output when your work duration is 2 to 3 minutes.
  • Heart rate is not a useful guide. You are definitely working significantly harder than Zone 4 or 5, but your heart is incapable of reflecting that extra work load in any meaningful manner.
  • Consecutive days of training with significant volumes in Zone 6 or 7 not recommended.  
Zone 7: “Neuromuscular Power”
  • 1 - 15 (maybe 20?!) seconds FLAT OUT. 
  • Work to rest ratio 1 : 4 or more. 
  • This zone challenges your musculoskeletal system far more than your metabolic system. Training in this zone encourages physiological adaptation to increase neuromuscular power, recruit additional motor units, and recruits and strengthens Type II fibers. 

Workout of the Day

Warm Up:

7 - 10 minutes Zone 1 - 2

Pick Ups:

8 seconds Zone 5

22 seconds Zone 1 or 2

Repeat 6 times (3 minutes)

2 - 3 minutes Zone 2

Block 1:

4 minutes Zone 4

3 minutes Zone 2

Repeat 2 more times for a total of 18 minutes.

Block 2:

8 seconds all out – Zone 7

32 seconds Zone 1

Repeat 8 times. Block is just over 5 minutes.

5 minutes Zone 1 - 2

Repeat Block 2. (including 5 minutes Zone 1 - 2 after the sprints)

Repeat Block 1.

Cool Down:

7 - 10 minutes Zone 2 - 1

For questions about this workout or training in the different zones, you can reach Meg directly here

Stratus Bite of the Day

Sean Vodden, Chef at Stratus Restaurant, shares his very own steps for wonderful Peameal Bacon. The entire process takes 5 days. But, really, if not now, when?!

Peameal Bacon

Ingredients
  • 5 lbs pork loin
  • 4 litres (1 gallon) water
  • 1/2 cup kosher salt
  • 1 litre apple juice
  • 3 tbsp ready cure
  • 1 cup brown sugar
  • 1 tbsp all spice
  • 1 tbsp juniper berries
  • 2 tbsp mustard seed
  • 2 tbsp coriander seed
  • 1 tbsp Black peppercorn
  • 1 tbsp whole clove
  • 3 bay leaves
  • 2 cup fine cornmeal
Preparation
  1. Combine all ingredients except pork loin and cornmeal in a large pot and bring to a boil.
  2. Let simmer for 5 minutes or until all dry ingredients have dissolved.
  3. Let fully cool.
  4. In an airtight bag or container, fully submerge pork loin in brine.
  5. Keep fully submerged for 5 days in the refrigerator.
  6. After 5 days remove from the bag and rinse under cold water for 10 - 15 minutes.
  7. Pat dry and roll in corn meal until fully coated.

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Do you have a "Something of the Day" you'd like us to share?! Email Meg.

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