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 Art of Putting

Posted: May 29, 2020

"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.

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

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