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Important Dates in Golf History Seven New Wedding Traditions PGA Tour Schedule Things To Do Home Improvement Travel & Leisure LPGA Tour Schedule Health & Wellness ATP Tour Schedule Wealth & Finance Champions Tour Schedule Index
2022
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Club Member Magazine
The Most Important Dates In Golf History
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f you play golf, you know that it is a unique sport that requires skill, focus and strategy and perhaps you have some idea that golf has a lengthy history. However, what you may not know is that golf is an ancient sport with roots deep in Scotland. Unlike other sports such as football which are quite recent developments, early golf dates as far back as the year 1296. Back then, the sport didn’t even share the same name. Instead, the Dutch near Scotland were reported to have played a stick game called “colf.”
Thankfully, the name changed as the Scottish adopted the sport and even founded the first rules of golf in 1744. Though the original version was not as detailed as modern golf, the Scottish approached the sport with the same level of seriousness we do today. Rule No. 4 clearly illustrates this strictness by stating that “no golfer shall remove stones, bones or any break club except upon the fair green and even then, only within a club’s length of the ball”. Sound somewhat familiar to today’s rules? Though golf is undeniably a very old sport, the most important dates in Golf History occur during the 1800’s when the sport’s popularity really took off. This popularity could be traced to the 1840s when a new method of making golf balls was discovered. Using the coagulated milk of the Malayan gum tree instead of stuffing the balls with feathers, golf balls were cheaper and easier to make which allowed them to be bought by anyone, even the working man. As golf became a common activity for leisure, it naturally became more competitive. As a result, 1860 ushered in the first Open Championship. One of the most notable names among these original champions was Old Tom Morris who, in 1868 at age 46, won the Open Championship making him the oldest victor of the title. From this point forward, the Championships multiplied, and the stakes grew higher as more and more skilled masters vied for the same title. As the history of golf evolved, the list of true masters only grows longer. One great golfer, Ben Hogan, is renowned for winning the Masters, the U.S. Open and the Open Championship consecutively in 1953. In 1960, Arnold Palmer predicted his score of 65 before winning his only U.S. Open at Cherry Hills Country Club in Denver, Colorado. Some other giants in the sport are Jack Nicklaus, a golfer credited with the most major victories in history. And Tiger Woods, the youngest man and first African-American to win The Masters in 1997. All of these historical insights highlight the fact that golf has a long legacy of accomplished, highlyskilled athletes that would rival any other sport’s Hall of Fame. If you haven’t researched golf’s background, read up on it and discover what had to happen to shape the golf we know and love playing today. Better yet, hit the green and simply enjoy golfing!
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Club Member Magazine
Seven New Wedding Traditions Every Modern Couple
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hen it comes to planning a wedding, much goes into consideration – including the wedding day traditions that come along with the ceremony and reception. For years, it’s always been customary for the bride to wear white, with a veil covering her face and for the father of the bride to give the woman away (as well as foot the bill). However, as time has passed, things have been changing and the matrimony customs of the past don’t necessarily work for the contemporary couple.
1. Toss out the bouquet toss. Traditional wedding games like tossing the bridal bouquet and removing the garter belt are being done less in favor of more dancing time.
Will Love
overlays – specifically for their wedding day, to tie in their theme for branding purposes.
4. Ask guest to check their cell phones at the ceremony While social media is on the rise for the reception, asking guests to limit their use of their cellphones during the ceremony is also becoming a growing request. Limiting guest interaction with their cell phones during the nuptials is on the rise. You’ve hired a professional photographer to capture your guests’ faces, not a sea of cell phones.
5. Focus on the guest experience
The wedding may be a big deal for the bride and groom, but it’s also a time for the guests to have fun. Some couples are booking performers 2. Keep your bridal party intimate – singers, dancers, bands, acrobats, live painters Couples are shying away from large bridal – all for the sake of giving their guests a night parties and opting for a small group of friends to they’ll never forget. . stand by their side as they exchange vows. Large 6. Find music that speaks to you bridal parties have their own set of logistics that can be difficult to navigate, including booking When it comes to ceremony music, couples are hair appointments, makeup schedules, fittings, choosing songs that speak to their relationship, clothing pick up and drop off and stretch limos. rather than the traditional bridal chorus of Keeping it intimate will save you time, money ‘Here Comes The Bride’ or a wedding march of classical music. and frustration.
3. Socialize guests with social media A growing tradition among soon to be newlyweds is using social media during the big day with hashtags and filters. Snapchat is a big trend on the rise with weddings this year. Couples are creating custom geofilters – location based
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Event Planning
7. Don’t forget to keep some of the classics
While there may be a few changes here and there, when it comes to the style of décor or the overall look and feel of the occasion, it’s always good to keep some of the classic concepts.
Club Member Magazine
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Left-handed Golf Tips
THE BLESSING AND THE CURSE OF LEFTY GOLF
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f you’re a left-handed golfer, you probably have a different experience of the game than right-handed players. This usually happens for a few reasons. Firstly, an overwhelming amount of instructional content is designed for right-handed players. If you’re a lefty, you have to adjust the instructions to make them work for your swing. If you’re new to the sport, this is easier said than done. The second reason is that most equipment is geared toward right-handed players, which does make sense as an overwhelming majority of players are right-handed. That being said, there are more options for lefties than ever before. According to Education and Career News, only 10% of the population are lefties. Southpaw golfers are an even smaller percentage. Left-handed golfers make up about 5 to 7% of the North American market. Golf pros estimate that number being an average of 1 out of every 30 players are left-handed. While there are some disadvantages to being a lefty in a world where most golfers are righty, there are some advantages as well. One big advantage is increased creativity and imagination. Think of Phil Mickelson and Bubba Watson. Both are known for their insane creativity to hit shots that most golfers simply can’t pull off. Specifically, they seem to make magic at Augusta National. Just think about Phil hitting his miraculous shot through the trees from the pine straw on the Par-5 13th to set up an eagle putt. Or Bubba curving a gap wedge 40 years around several magnolia trees on the Par-4 10th hole to win the Masters. Studies have found individuals who are left-handed score higher when it comes to creativity, imagination, daydreaming and intuition. They’re also better at rhythm and visualization. So if you’re a lefty, you are more likely to have more intuition and creativity to see shots that some right-handed players might not see. In a sport where your imagination is needed day in and day out, this is a huge advantage over fellow players. While there are some perks of standing on the other side of the ball, unfortunately there are more disadvantages. But that doesn’t mean you can’t still become a great player. Here are some tips for improving grip and stance. Here’s how to make the left-handed golf grip: •.Start by putting your right hand on the grip. You want the grip to be more in your fingers than your palm. •.Then curl your right pinkie, ring and middle fingers over the handle. If it’s more to the left, you have a strong grip that will favor a draw. If it’s too far to the right of the grip, you’ll likely play a fade more often than not. Try to be in the middle so it’s in a neutral position. •.Once you have a good hold with your right hand, then add your other hand and once again, place it in your fingers, not your palm. •.Finally, roll it to the right side of the handle. This is a neutral position that will allow you to hit it straight, play a draw and play a cut shot. Golf Stance for Lefties: While a solid grip is necessary, don’t forget about your stance and alignment either. So much happens before you ever swing your club. If you aren’t aimed properly, you will make all kinds of corrections to adjust accordingly. Whether you’re right-handed or left-handed, master your stance so you can set yourself up for success. This means having your feet, hips and shoulders in line with your intended target. If one of those is off, it can wreak havoc on your full swing.
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Club Member Magazine
PGA TOUR SCHEDULE JAN 6-9 Sentry Tournament of Champions Maui, HI JAN 13-16 Sony Open in Hawaii Honolulu, HI JAN 20-23 The American Express La Quinta, CA JAN 27-30 Farmers Insurance Open San Diego, CA FEB 3-6 AT&T Pebble Beach Pro-Am Pebble Beach, CA FEB 10-13 Waste Management Phoenix Open Scottsdale, AZ FEB 17-20 The Genesis Invitational Pacific Palisades, CA FEB 24-27 The Honda Classic Palm Beach Gardens, FL MAR 3-6 Puerto Rico Open Rio Grande, Puerto Rico MAR 3-6 Arnold Palmer Invitational Orlando, FL MAR 10-13 The Players Championship Ponte Vedra Beach, FL MAR 17-20 Valspar Championship Palm Harbor, FL MAR 23-27 World Golf Championships Austin, TX 10
2022
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PGA TOUR SCHEDULE MAR 24-27 Corales Puntacana Championship Punta Cana, Dominican Republic MAR 31-APR 3 Valero Texas Open San Antonio, TX APR 7-10 Masters Tournament Augusta, GA APR 14-17 RBC Heritage Hilton Head, SC APR 21-24 Zurich Classic of New Orleans Avondale, LA APR 28-MAY 1 Mexico Championship MAY 5-8 Wells Fargo Championship Potomac, MD MAY 12-15 AT&T Byron Nelson McKinney, TX MAY 19-22 PGA Championship Tulsa, OK MAY 26-29 Charles Schwab Challenge Fort Worth, TX JUN 2-5 The Memorial Tournament Dublin, OH JUN 9-12 RBC Canadian Open Toronto, Canada JUN 16-19 US Open Brookline, MA 12
2022
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PGA TOUR SCHEDULE JUN 23-26 Travelers Championship Cromwell, CT JUN 30-JUL 3 John Deere Classic Silvis, IL JUL 7-10 Barbasol Championship Nicholasville, KY JUL 7-10 Genesis Scottish Open North Berwisck, Scotland JUL 14-17 Barracuda Championship Truckee, CA JUL 14-17 The Open Championship Fife, Scotland JUL 21-24 3M Open Blaine, MN JUL 28-31 Rocket Mortgage Classic Detroit, MI AUG 4-7 Wyndham Championship Greensboro, NC AUG 11-14 FedEx St. Jude Championship Memphis, TN AUG 18-21 BMW Championship Wilmington, DE AUG 25-28 TOUR Championship Atlanta, GA SEP 20-25 Presidents Cup Charlotte, NC 14
2022
Day Trips From Glendale - THE GETTY CENTER Designed by Pritzker Prize winning architect Richard Meier, the world-famous Getty Center opened to the public Dec. 16, 1997. Nestled above Brentwood on a hilltop in the Santa Monica Mountains, the 24-acre campus houses the Getty Research Institute, the Getty Conservation Institute, the Getty Foundation and the J. Paul Getty Trust. The Getty Center is renowned for its permanent collection, which includes pre-20th century European paintings, drawings, illuminated manuscripts, sculpture and decorative arts; 19th and 20th century American, European and Asian photographs; and contemporary and modern sculpture. With its fine art exhibitions, impressive architecture, lush gardens and spectacular city views, the Getty Center has attracted more than 20 million visitors since its opening. Whether you’re looking to reflect in the present or rethink history, you don’t have to travel far to enjoy these experiences. Read on for ten must-sees and hidden gems at the Getty Center and get ready for a feast for the senses. “IRISES” Vincent van Gogh’s masterpiece Irises (1889) is a stunning glow of delicate flowers on sturdy canvas. Visitors at the Center can take a moment to study the irises the way van Gogh chose to - through their movement, curvature and twisting silhouettes. It’s no wonder that art lovers from around the world visit the Getty Center to marvel at the 1889 oil painting. There’s something so exquisite about the rich colors of Irises that pulls us somewhere far, far away. It takes a blink of the eyes to shake us back into reality. Fans of Impressionism can’t miss other iconic paintings at the Getty, including Pierre-Auguste Renoir’s La Promenade and Claude Monet’s The Portal of Rouen Cathedral in Morning Light. “REMBRANDT LAUGHING” Rembrandt Harmensz. van Rijn is one of the most celebrated painters in history, and the Getty is home to “the most significant collection of early Rembrandts in the United States,” says Director Timothy Potts. During his lifetime, Rembrandt created nearly 100 self-portraits, regarded by many as “his most celebrated and sustained achievement,” according to Potts. Acquired by the J. Paul Getty Museum in 2013, Rembrandt Laughing (ca. 1628) is an early self-portrait that depicts the artist dressed as a soldier, relaxed and engaging the viewer with a laugh. Rembrandt captured the spontaneous moment on copper using short, expressive brushstrokes. “[Rembrandt Laughing] is destined to become one of the Getty’s signature paintings,” said Scott Schaefer, the Getty’s former senior curator of paintings. Rembrandt Laughing is currently on view in Gallery E205 of the East Pavilion, along with other Rembrandt masterpieces such as An Old Man in Military Costume and The Abduction of Europa.
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“CARDINALE SEDUTO” The artwork on view at the Getty Center isn’t limited to indoor galleries. There are 28 modern and contemporary outdoor sculptures donated to the J. Paul Getty Museum from the collection of the late legendary film producer Ray Stark and his wife, Fran. The sculptures are located throughout the campus and are integrated with the environment and architecture to create a dramatic outdoor art experience. The Fran and Ray Stark Sculpture Garden focuses on British sculpture and is located at the tram departure area, where visitors first enter the Getty Center. The Fran and Ray Stark Sculpture Terrace is adjacent to the West Pavilion and features works that trace the transition of figurative sculpture from representation to abstraction. In addition to the two named areas, there are sculptures on view in various public spaces and gardens, such as the museum’s Grand Staircase, Entrance Hall and Lower Terrace Garden. Several sculptures are on view at the South Terrace, including Cardinale Seduto (1975-77), a striking bronze sculpture by Italian artist Giacomo Manzù. From the late 1930s to the late 50s, the sculptor produced more than 50 cardinals in a variety of poses, sizes and materials. The sweep of the cardinal’s vestment from his feet to his mask-like face creates a dramatic, pyramidal form. CENTER FOR PHOTOGRAPHS The Department of Photographs at the J. Paul Getty Museum holds one of the finest collections of photographs in the world, dating from the earliest days of photography to the present day. Like rare manuscripts and drawings, these light-sensitive photographic works can’t be on permanent display. Rotating exhibitions from the collection are displayed in the 7,000 square-foot Center for Photographs in the West Pavilion. CENTRAL GARDEN Give your nose something to smell, your eyes something to admire, and your feet something to explore when you soak in the glorious ever-changing work of art that is the Central Garden at the heart of the Getty Center. Created by artist Robert Irwin, the 134,000 square-foot Central Garden is the perfect place to spend a sunny afternoon, with tree-lined paths, peaceful sanctuaries and more than 500 varieties of plants to enjoy. Whether cactuses, fountains or shaded spots are your favorite, the lush Central Garden offers visitors an escape from the city’s bustle and a banquet for the eyes. CACTUS GARDEN The Center’s succulent cactus garden at the South Promontory is the perfect blend of elegance and structure, weaving in the prickliness of the cacti against the garden’s angular city silhouettes. Visitors that scope out this hidden gem are rewarded with a serene ambiance to take in the panoramic city views. There are 32 full-time gardeners maintaining the grounds of the Getty Center, providing the essential care these rare plants require. FAMILY ROOM Learn and play with your kids in the Getty Center’s Family Room. Featuring five activity coves and treasure-hunt walls that surround the room, it’s bursting with cool things to see and do. The Family Room is free and no reservations are needed. PUBLIC PROGRAMS Throughout the year, the Getty Center presents a wide range of public programs, including talks, family workshops, and special film screenings. Live performances include Ever Present, an ongoing experimental series that brings contemporary performance into the Getty’s architecture and gardens. The Getty Center also hosts free daily tours of the museum’s architecture and major works. Tours are first-come, first-served - sign up 15 minutes before the tour at the Information Desk. GETTYGUIDE Amplify your museum experience with GettyGuide, a free mobile app with audio tours that tell fascinating stories about the works of art on view and the Central Garden. Get immersed in atmospheric soundscapes and hear insights from curators, artists, scientists, and others. The GettyGuide app is available at the App Store and Google Play in English and numerous languages. PICNIC ON THE LAWN During a full day of viewing exhibits, exploring the gardens and participating in workshops, your hunger can be soothed at one the Getty Center’s many dining options, from an elegant, full-service restaurant to a self-service or garden terrace café, coffee and pizza carts, and boxed lunches. It’s bound to be your toughest decision of the day. We suggest picking up a gourmet to-go lunch outside the restaurant on the Plaza Level and then grabbing a grassy spot for a leisurely picnic.
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18 Things To Do
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»6» Surefire Ways To Make Your Home Sell Faster
1. TAKE GREAT PHOTOS If your listing photos don’t show off the features of your home, prospective buyers may reject it without even taking a tour or going to the open house. Hiring a professional photographer and posting at least 30 photos of your home, inside and out, is a good way to attract buyers. 2. CLEAN EVERYTHING Nothing turns off buyers like a dirty house. Hire a company to deep clean it if you can’t do it yourself. Key places to clean while your home is on the market include kitchen countertops, inside cabinets and appliances, floors and room corners where dust collects, shelves, bathroom counters, toilets, tubs and showers, inside closets, windows inside and out, scuffed walls, baseboards and doors, basement and garage. 3. LET THE LIGHT IN People love light and bright, and the best way to show off your house is to let the sunshine in. Open all the curtains, blinds and shades, and turn lights on in any dark rooms. If the natural light situation is lacking in any room, strategically place lamps or light sources throughout to set the mood. 4. MAKE YOUR HOME AVAILABLE Buyers like to see homes on their schedules, which often means evenings and weekends. Plus, they want to be able to tour a home soon after they find it online, especially in a hot market where they’re competing with other buyers. If your home can be shown with little or no notice, more prospective buyers will see it. If you require 24 hours notice, they may choose to skip your house altogether. 5. SET THE RIGHT PRICE No seller wants to leave money on the table, but the strategy of setting an unrealistically high price with the idea you can come down later doesn’t work in real estate. Buyers and their agents have access to more information on comparable homes than ever, and they know what most homes are worth before viewing them. A home that is overpriced in the beginning tends to stay on the market longer, even after the price is cut, because buyers think there must be something wrong with it. 6. SPREAD THE WORD Your neighbors are often the best salespeople for your home because they love the neighborhood. Make sure they know your home is for sale and are invited to your open house. Also share your listing on social media and ensure your real estate agent does the same. Share the news on neighborhood e-mail lists, Facebook groups and other social media outlets. Collaborate with your real estate agent to promote your home’s listing information throughout multiple accounts.
20 Home Improvement
JAPANDI
ONE OF THIS YEAR’S HOTTEST DECORATING STYLES
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he newest trend in home decorating is the Japandi style. Japandi is a harmonious fusion of the rustic natural charm of Scandinavian design and the traditional elegance of Japanese décor. It blends the Scandi hygge principles of creating rustic, cozy, warm spaces that foster togetherness with the Japanese “wabi-sabi” aesthetic which is rooted in appreciating the imperfections inherent in natural materials. Both Scandinavian and Japanese furniture feature clean lines and functionality. The beauty of the blending lies in the lighter colors of the Scandinavian style contrasted with the darker shades and more elegant shapes of the Japanese style. Japandi typically uses muted color palettes with subtle pops of color used sparingly and judiciously. Traditionally both Nordic and Japanese styles feature limited accessories, as they both emphasize functionality. With Japandi, a few well- chosen statement accessories using natural elements, such as plants on a stone pedestal, will give your space the perfect finishing touch. Some of the key elements of Japandi are the use of different stained colored woods, natural materials like stone, living finish metals and bamboo, combined with simple low-profile furnishings. The natural beauty, comfort and sustainability of the style ensures its popularity will continue to grow and will bring lovely warmth to your home for years to come.
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22 Home Improvement
Secret Charter Destinations
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The Bahamas
he Bahamas are a staple on the charter Tips: If you’re in the Abacos, take a business card yacht scene, but -wait? We’re talking to stick on the wall of Miss Emily’s Blue Bee Bar about summer charters and the on Green Turtle Cay. For great diving, don’t miss Bahamas are only good for winter charters, right? Exuma Cays Land and Sea Park off Staniel Cay.
Wrong. Not only are the Bahamas absolutely delightful in the summer, they’re also close enough to use for a long weekend getaway. Even better, the tourists are going elsewhere so you’ll find the streets quiet, restaurants with empty tables, and quiet anchorages. While there are a multitude of cruising destinations from Nassau, you might want to think outside the box and meet your charter yacht at one of the outer islands. You can make the hop in a small aircraft and spend all the saved hours snorkeling. Smaller yachts have the shallow draft needed to explore areas like the Abacos and you can find an ever-growing charter fleet of 70 to 90 footers that are now based in the Bahamas year-round rather than making the usual trek north to New England in the summer.
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LPGA TOUR SCHEDULE JAN 20-23
Hilton Grand Vacations Tournament of Champions Orlando, FL
JAN 27-30
Gainbridge LPGA at Boca Rio Boca Raton, FL
FEB 4-6 OR 11-13 MAR 3-6
HSBC Women’s World Championship Singapore Honda LPGA Thailand Chonburi, Thailand
MAR 24-27
JTBC Classic presented by Barbasol Carlsbad, CA The Chevron Championship Rancho Mirage, CA
APR 13-16
LOTTA Championship TBA in HI
APR 21-24
JTBC LA Open Los Angeles, CA
APR 28-MAY 1
JTBC Championship at Palos Verdes Palos Verdes Estates, CA
MAY 12-15
Cognizant Founders Cup TBA in NJ
MAY 25-29
Bank of Hope LPGA Match-Play Hosted by Shadow Creek Las Vegas, NV
JUN 2-5
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LPGA Drive On Championship TBA in FL
MAR 10-13
MAR 31-APR 3
2022
U.S. Women’s Open Southern Pines, NC
JUN 10-12
ShopRite LPGA Classic presented by Acer Galloway, NJ
JUN 16-19
Meijer LPGA Classic for Simply Give Grand Rapids, MI
JUN 23-26
KPMG Women’s PGA Championship Bethesda, MD
JUL 13-16
Dow Great Lakes Bay Invitational Midland, MI
LPGA TOUR SCHEDULE JUL 21-14
Amundi Evian Championship Evian-les-Bains, France
JUL 28-31
Trust Golf Women’s Scottish Open Ayrshire, Scotland
AUG 4-7
ISPS Handa World Invitational Antrim, Northern Ireland
AUG 25-28
CP Women’s Open Ontario, Canada
SEP 8-11
Dana Open presented by Marathon Sylvania, OH Kroger Queen City Championship presented by P&G Cincinnati, OH
SEP 15-18
Portland Classic TBA in OR
SEP 23-25
Walmart NW Arkansas Championship presented by P&G Rogers, AR
SEP 29-OCT 2 OCT 6-9
Volunteers of America Classic The Colony, TX LPGA MEDIHEAL Championship Somis, CA
OCT 13-16
Buick LPGA Shanghai Shanghai, People’s Republic of China
OCT 20-23
BMW Ladies Championship TBA in Korea
OCT 27-30
Taiwan Swinging Skirts LPGA New Taipei City, Chinese Taipei
NOV 3-6
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AIG Women’s Open East Lothian, Scotland
AUG 11-14
SEP 1-4
2022
TOTO Japan Classic Shiga, Japan
NOV 10-13
Pelican Women’s Championship Belleair, FL
NOV 17-20
CME Group Tour Championship Naples, FL
P ilates
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G olfers :
T he B enefits
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P ilates
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Golf and Pilates might not seem like a natural 3. Improve Body Balance & Stability partnership. But, in fact, the emphasis in Pilates Body balance and stability creates a good on rotation, spine flexibility and trunk stability foundation for golfers to execute an effective means that players – both professional and swing with power behind it. recreational – can gain a lot from practicing this The success behind your swing lies in the method. control over overall range of motion and the Not forgetting that Pilates can help golfers with coordinated rotation of the body, predominantly, injury prevention and injury recovery. With the shoulders and the hips. This is not possible each repetitive movement – rotate, tilt, shift and without balance and stability from the pelvis. extend – taken on a drive, golfers put themselves at risk of overusing particular muscles. This Pilates helps with pelvic and spine alignment so is where Pilates for golf becomes an attractive that you’re able to transition through movements with ease and control. In Pilates, this is done by solution. lengthening tight muscles, strengthening weak In this article, we talk about the benefits of Pilates muscles and engaging the deep core muscles to for golf and give golfers simple Pilates exercises increase pelvic and spine stability and improve they can do from the comfort of their home. muscular imbalances. 1. Advanced Core Strength 4. Injury Prevention & Rehabilitation Having core strength in golf is just as important as any other activity. One way to improve performance, longevity and reduce the risk of injury is by training and strengthening the core.
Golf is centered around rotation of the body and driving power from the ground, through your core to the club and the ball. With a stronger core comes increased power and, therefore a more powerful, controlled swing. Not only that, a strong core, impacts so many other factors like improving your posture and lessening the pressure on your back and neck which often causes acute back pain. 2. Enhanced Flexibility Flexibility is one of, if not, the most important factor in becoming a successful golfer. The ability to get a good rotation between the shoulder and hip is the difference between executing a compact, powerful swing or not. Flexibility enables golfers to reach a full range of motion which in turn allows you to reach maximum potential strength and distance.
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Pilates is lesser known for its ability to effectively help individuals in their injury rehabilitation and injury prevention. Clinical Pilates, in particular, can help with all kinds of rehabilitation from acute shoulder pain to chronic back pain. This is largely down to the holistic approach of Pilates which focuses on the entire body to treat any imbalances which may be creating compensatory patterns. Using unilateral movements, Pilates aims to develop even muscles on either side of the body to reduce unnecessary pressure on overcompensating muscles. Pilates also helps to correct postural problems which can often cause injury. A poor posture leads to both shortened and weak muscles; Pilates focuses on lengthening and strengthening muscles, particularly the core, which is great for alignment.
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Benefits of High-Intensity Interval Training
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hile most people know that physical activity is healthy, it is estimated that about 30% of people worldwide don’t get enough. Unless you have a physically demanding job, a dedicated fitness routine is likely your best bet for getting active. Unfortunately, many people feel that they don’t have enough time to exercise. If this sounds like you, maybe it’s time to try high-intensity interval training (HIIT). HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. One of the biggest advantages of HITT is that you can get maximal health benefits in minimal time.
What is high-intensity interval training? HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise. Typically, a HIIT workout will range from 10 to 30 minutes in duration. Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise. The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises. For example, a HIIT workout using a stationary exercise bike could consist of 30 seconds of cycling as fast as possible against high resistance, followed by several minutes of slow, easy cycling with low resistance. This would be considered one round or repetition of HIIT, and you would typically complete four to six repetitions in one workout. The specific amount of time you exercise and recover will vary based on the activity you choose and how intensely you are exercising. Regardless of how it is implemented, high-intensity intervals should involve short periods of vigorous exercise that make your heart rate speed up. Not only does HIIT provide the benefits of longer-duration exercise in a much shorter amount of time – it may also provide some unique health benefits. HIIT can burn a lot of calories in a short amount of time. One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25 to 30% more calories than the other forms of exercise. In this study, HIIT repetition consisted of 20 seconds of maximal effort, followed by 40 seconds of rest. This means that the participants were actually only exercising for 1/3 of the time that the running and biking groups were. Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than the traditional exercise sessions. This is because HIIT allows you to burn about the same amount of calories, but spend less time exercising. HIIT may help you burn more calories than traditional exercise, or burn the same amount of calories in a shorter amount of time. One of the ways HIIT helps you burn calories actually comes after you are done exercising. Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise. Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging and weight training. In the same study, HIIT was also found to shift the body’s metabolism toward using fat for energy rather than carbs.
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Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running. Studies have shown that HIIT can help you lose fat. One review looked at 13 experiments and 424 overweight and obese adults. Interestingly, it found that both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference. Additionally, one study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2kgs, of body fat in 12 weeks, without any dietary changes. Several other studies also indicate that body fat can be reduced with HIIT, despite the relatively low time commitment. However, like other forms of exercise, HIIT may be most effective for fat loss in those who are overweight or obese. In addition to helping with fat loss, HIIT could help increase muscle mass in certain individuals. However, the gain in muscle mass is primarily in the muscles being used the most, often the trunk and legs. Additionally, it’s important to note that increases in muscle mass are more likely to occur in individuals who were less active to begin with. Some research in active individuals has failed to show higher muscle mass after HIIT programs. Weight training continues to be the “gold standard” form of exercise to increase muscle mass, but high-intensity intervals could support a small amount of muscle growth. HIIT can improve oxygen consumption. Oxygen consumption refers to your muscles’ ability to use oxygen, and endurance training is typically used to improve your oxygen consumption. Traditionally, this consists of long sessions of continuous running or cycling at a steady rate. However, it appears that HIIT can produce the same benefits in a shorter amount of time. One study found that five weeks of HIIT workouts performed four days per week for 20 minutes each session improved oxygen consumption by 9%. This was almost identical to the improvement in oxygen consumption in the other group in the study, who cycled continuously for 40 minutes per day, four days per week. HIIT can reduce heart rate and blood pressure. HIIT may have important health benefits as well. A large amount of research indicates that it can reduce heart rate and blood pressure in overweight and obese individuals, who often have high blood pressure. One study found that eight weeks of HIIT on a stationary bike decreased blood pressure as much as traditional continuous endurance training in adults with high blood pressure. In this study, the endurance training group exercised four days per week for 30 minutes per day, but the HIIT group only exercised three times per week for 20 minutes per day. Some researchers have found that HIIT may even reduce blood pressure more than the frequently recommended moderate-intensity exercise. However, it appears that high-intensity exercise does not typically change blood pressure in normal weight individuals with normal blood pressure. Blood sugar can be reduced by HIIT programs lasting less than 12 weeks. A summary of 50 different studies found that not only does HIIT reduce blood sugar, but it also improves insulin resistance more than traditional continuous exercise. Based on this information, it is possible that high-intensity exercise is particularly beneficial for those at risk for type 2 diabetes. In fact, some experiments specifically in individuals with type 2 diabetes have demonstrated the effectiveness of HIIT for improving blood sugar. There are many ways to add high-intensity intervals to your exercise routine, so it isn’t hard to get started. To begin, you just need to choose your activity (running, biking, jumping, etc.) Then you can experiment with different durations of exercise and recovery, or how long you are performing intense exercise and how long you are recovering. Here are a few examples of HIIT workouts: • Using a stationary bike, pedal as hard and fast as possible for 30 seconds. Then, pedal at a slow, easy pace for two to four minutes. Repeat this pattern for 15 to 30 minutes. • Perform squat jumps as quickly as possible for 30 to 90 seconds. Then, stand or walk for 30 to 90 seconds. Repeat this pattern for 10 to 20 minutes. While these examples can get you started, you should modify your own routine based on your own preferences. In summary, high-intensity interval training is a very efficient way to exercise, and may help you burn more calories than you would with other forms of exercise. Some of the calories burned from high-intensity intervals come from a higher metabolism, which lasts for hours after exercise. Overall, HIIT produces many of the same health benefits as other forms of exercise in a shorter amount of time. These benefits include lower body fat, heart rate and blood pressure. HIIT may also help lower blood sugar and improve insulin sensitivity. So, if you are short on time and want to get active, consider trying high-intensity interval training.
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Five Benefits of Yoga That Are Supported By Science
D
erived from the Sanskrit work “Yuji”, meaning yoke or union, yoga is an ancient practice that brings together mind and body. It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress. Practicing yoga is said to come with many benefits for both mental and physical health, though not all of these benefits have been backed by science. Here are five evidencebased benefits.
1. CAN DECREASE STRESS: Yoga is known for its ability to ease stress and promote relaxation. In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone. One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed. After a three month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression. Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health. When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check. 2. MAY REDUCE INFLAMMATION: In addition to improving your mental health, some studies suggest that practicing yoga may
34 Health & Wellness
reduce inflammation as well. Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer. A
2015 study divided 218 participants into two groups, those who practiced yoga regularly and those who didn’t. Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue. Although more research is needed to confirm the beneficial efforts of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.
of the major contributors to heart disease. 4. COULD REDUCE CHRONIC PAIN:
Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis. There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain. In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks. At the end of the study, yoga was found to be 3. COULD IMPROVE HEART HEALTH: more effective in reducing pain and improving From pumping blood throughout the body to grip strength than wrist splinting. Another supplying tissues with important nutrients, study in 2005 showed that yoga could help the health of your heart is an essential decrease pain and improve physical function component of overall health. Studies show in participants with osteoarthritis of the knees. that yoga may improve heart health and 5. CAN INCREASE STRENGTH: reduce several risk factors for heart disease. In addition to improving flexibility, yoga is One study found that participants over 40 a great addition to an exercise routine for its years of age who practiced yoga for five years strength-building benefits. In fact, there are had a lower blood pressure and pulse rate specific poses in yoga that are designed to than those who didn’t. High blood pressure increase strength and build muscle. In one is one of the major causes of heart problems, study, 70 adults performed 24 cycles of sun such as heart attacks and stroke. Lowering salutations – a series of foundational poses your blood pressure can help reduce the often used as a warm-up – six days a week risk of these problems. Some research also for 24 weeks. They experienced a significant suggests that incorporating yoga into a healthy increase in upper body strength, endurance lifestyle could help slow the progression of and weight loss. Women had a decrease heart disease. One study followed 113 patients in body fat percentage as well. A 2015 study with heart disease, looking at the effects of a had similar findings, showing that 12 weeks lifestyle change that included one year of yoga of practice led to improvement in endurance, training combined with dietary modifications strength and flexibility in 173 participants. and stress management. Participants saw Based on these findings, practicing yoga a 23% decrease in total cholesterol and a can be an effective way to boost strength 26% reduction in “bad” LDL cholesterol. and endurance, especially when used in Additionally the progression of heart disease conjunction with regular exercise. stopped in 47% of patients. It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one
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ATP TOUR SCHEDULE JANUARY
FEBRUARY
MARCH
APRIL
MAY
JUNE
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2022
ATP TOUR SCHEDULE JULY
AUGUST
SEPTEMBER
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2022
Club Member Magazine
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Tips For Stock Market Investing Set Long-Term Goals Why are you considering investing in the stock market? Will you need your cash back in six months, a year, five years or longer? Are you saving for retirement, for future college expenses, to purchase a home, or to build an estate to leave to your beneficiaries? Before investing, you should know your purpose and the likely time in the future you may have need of the funds. If you are likely to need your investment returned within a few years, consider another investment; the stock market with its volatility provides no certainty that all of your capital will be available when you need it. By knowing how much capital you will need and the future point in time when you will need it, you can calculate how much you should invest and what kind of return on your investment will be needed to produce the desired result. Remember that the growth of your portfolio depends upon three interdependent factors: The capital you invest, the amount of net earnings on your capital, the number of years or period of your investment. Ideally, you should start saving as soon as possible, save as much as you can, and receive the highest return possible consistent with your risk philosophy. Understand Your Risk Tolerance Risk tolerance is a psychological trait that is genetically based, but positively influenced by education, income and wealth (as these increase, risk tolerance appears to increase slightly) and negatively by age (as one gets older, risk tolerance decreases). Your risk tolerance is how you feel about risk and the degree of anxiety you feel when risk is present. In psychological terms, risk tolerance is defined as “the extent to which a person chooses to risk experiencing a less favorable outcome in the pursuit of a more favorable outcome.” In other words, would you risk $100 to win $1,000? Or $1,000 to win $1,000? All humans vary in their risk tolerance, and there is no “right” balance. Risk tolerance is also affected by one’s perception of the risk. For example, flying in an airplane or riding in a car would have been perceived as very risky in the early 1900s, but less so today as flight and automobile travel are common occurrences. Conversely, most people would feel that riding a horse might dangerous with a good chance of falling or being bucked off because few people are around horses. The idea of perception is important, especially in investing. As you gain more knowledge about investments – for example, how stocks are bought and sold, how much volatility (price change) is usually present, and the difficulty or ease of liquidating an investment – you are likely to consider stock investments to have less risk than you thought before making your first purchase. As a consequence, your anxiety when investing is less intense, even though your risk tolerance remains unchanged because your perception of the risk has evolved. By understanding your risk tolerance, you can avoid those investments which are likely to make you anxious. Generally speaking, you should never own an asset which keeps you from sleeping in the night. During periods of financial uncertainty, the investor who can retain a cool head and follows an analytical decision process invariably comes out ahead.
40 Wealth & Finance
Club Member Magazine
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CHAMPIONS TOUR SCHEDULE JAN 20-23 Mitsubishi Electric
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Championship Akron, OH
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2022
JUL 21-24 The Senior Open Championship
presented by Rolex Bethesda, MD AUG 5-7 Shaw Charity Classic
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Championship Phoenix, AZ DEC 4-9 2023 PGA TOUR Champions
Qualifying Tournament-Final Stage Scottsdale, AZ DEC 16-18 PNC Championship
Orlando, FL
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Business Insurance
On Guard Insurance................................................................ 13, BOC Commercial Architects
Nextgen Vision Inc.......................................................................FIC, 1
Commercial Interior Design
Christina Marlene Design - Decorating Den Interiors Christina Przybilla......................................................................18, 19 Commercial Duct Cleaning
A & J Duct Cleaning.......................................................................... 11 Corporate Training/Consulting
Life Coach
Melina Sardar Coaching & Training Melina Sardar, M.A., CPLC................................................................ 11 Marriage Counseling
Jasmine Tolmajian, MA, LMFT..........................................................29 Ophthalmologist
Beeve Vision Care Center...........................................................22, 23 Palliative Care
Cataleya Palliative & Hospice Care..............................................5, BIC Physical Medicine
Melina Sardar Coaching & Training Melina Sardar, M.A., CPLC................................................................ 11
ProHealth Physical Medicine........................................................... 31
Counseling
Nextgen Vision Inc.......................................................................FIC, 1
Therapy with Daria Daria Stepanian, LMFT........................................................................ 9
A & J Duct Cleaning.......................................................................... 11
Jasmine Tolmajian, MA, LMFT..........................................................29
Depression/Anxiety
Pamela Erdman, LMFT...................................................................... 25 Financial Services/Infinite Banking
Lions Partner Insurance Paul M. Pogosyan......................................................................... 3, 39 Health/Life Insurance
Lions Partner Insurance
Residential Architects
Residential Duct Cleaning
Residential Interior Design
Christina Marlene Design - Decorating Den Interiors Christina Przybilla......................................................................18, 19 Retirement Planning
Lions Partner Insurance Paul M. Pogosyan......................................................................... 3, 39 Women’s Clothing Boutique
Nix Marie.......................................................................................... 27
Paul M. Pogosyan......................................................................... 3, 39 Home & Auto Insurance
On Guard Insurance................................................................ 13, BOC Hospice Care
Cataleya Palliative & Hospice Care..............................................5, BIC Hypnotherapy
Lisa Dewey Hypnotherapy Lisa Dewey, CCHt.............................................................................. 15 Individual/Couples Counseling
Pamela Erdman, LMFT...................................................................... 25 Jewelry Appraisal
Estate Jewelry Collection.................................................................43
Jewelry Sales
Estate Jewelry Collection.................................................................43 Lasik Specialist
Beeve Vision Care Center...........................................................22, 23
44 Index
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