Life's Gambit

My dad taught me to play chess when I was just a little kid. We'd often go to chess clubs where I'd play against stronger players to sharpen my skills. I was pretty young when I started competing, and I still remember being the youngest player at one of my first tournaments where I finished third. Those days, learning chess and spending time with my dad, are some of my best memories.

In many ways, life's a lot like chess. The principles of the game and the strategies used to win parallel how we navigate through our lives as we try to use our strengths to our advantage.

Control the Center of the Board

In chess, controlling the center of the board is about dominating the area that has the greatest influence. This is like making choices in life that put us in a strong position. Whether it's choosing the right career, building a network of supportive friends, or making wise financial decisions, these central moves help shape our future. Just as in chess, these choices can impact the course of our lives, giving us opportunities and limiting the influence of external noise.

Develop Your Pieces

Developing your pieces in chess means getting them ready to take on effective roles. In life, this is the same as our personal and professional development. Just as a chess player would not rush into the game with undeveloped pieces, we win when we've prepared ourselves through education, personal reflection, and skill acquisition. Every class you take, every book you read, or every new skill you learn, equips you better for the challenges ahead.

King Safety

The king is the most important piece in chess. Its safety is crucial. In life, this translates to protecting what’s most valuable to us - our health, our family, our well-being. Just like castling in chess provides safety for the king, we secure our personal lives to keep what's precious to us safe from harm.

Pawn Structure

The pawns in chess, which are often overlooked, can determine the structure of the entire game. Similarly, the small decisions and habits we form in life, like saving a little money each month, exercising regularly, or spending quality time with family, are very important. They may seem insignificant, like pawns, but they create the foundation of our lives.

Planning and Adaptability

In chess, having a plan is essential, but being adaptable to the game’s changing dynamics is equally important. Life throws many unexpected challenges our way, and while it’s important to have goals and plans, our ability to adapt can make or break our success. Just as a chess player might pivot strategy after losing a piece, we too must learn to recalibrate our plans when circumstances change.

The Endgame

Finally, understanding the endgame in chess can teach us about perseverance and finishing strong. In life, long-term goals can often seem daunting and far away. But just like in chess, where careful planning and steady progress can lead to victory, our long-term life goals require persistence and focus.

Playing chess with my dad was more than just moving pieces around a board. Each game was a new challenge, just like life's daily challenges. Every move mattered in chess, just as every decision counts in life.

Every now and then I still hear my dad’s voice, "Control the center of the board, develop your pieces, safeguard your king, plan your moves, and know your end game." I thought he was teaching me the game but in reality, he was preparing me for life. I just didn’t realize it back then.

Should You Do Cardio Before Weights?

You're amped up and ready to crush your workout, but then you ask yourself, ”Should I start with the treadmill or do bench presses?” This question might seem simple, but the answer can make a big difference in your workout effectiveness. Let's have some fun and look at the pros and cons of each approach according to fitness experts to help you figure out what might work best for you.

Run and Weight

Starting with some cardio seems logical for a couple of reasons. It's a fantastic way to warm up your muscles, get the blood pumping and prepare your body for the demands of lifting weights. Plus, if your fitness goals are more aligned with improving your cardiovascular health, doing cardio first means you're attacking it with full energy. This could be crucial if you’re training for a race or trying to boost your stamina.

However, it’s not without its downsides. Cardio can be quite draining. If you pour a lot of your energy into a treadmill first, you might not have much left for a solid weight-lifting session afterward. This could potentially curb your strength gains.

There’s also the risk of overtraining. Intense cardio can fatigue your muscles, which might increase the risk of injury when followed by heavy lifting. A study from the Journal of Strength and Conditioning Research has shown that athletes performing cardio before strength exercises tend to see a decrease in their high-intensity lifting performance.

Weight then Go

On the flip side, starting with weights has its own set of benefits. By lifting first, you're using your energy reserves optimally for maximum performance and gains, which is essential for building muscle and losing fat. Also, your ability to maintain proper form is better when you're fresh, reducing the risk of injuries.

But just like starting with cardio, this approach has its cons. According to research by the American Council on Exercise, intense lifting sessions might leave you too fatigued to perform well during your cardio workout, which could shortchange your endurance training. Some people also find that they're too stiff after lifting weights to engage effectively in high-intensity cardio exercises.

Some studies support the lifting first approach which suggests that lifting before doing cardio may lead to more efficient energy use and increased fat oxidation. Many fitness experts recommend starting with weights if your primary goal is to build strength, as it helps in prioritizing your energy for maximum gains.

My Take

As someone who’s battled the bulge for many years, I’ve had better success with starting with weights and then finishing off with cardio. This method seems to provide the best balance of energy distribution and risk management, especially since my goal is to be more like Rocky and not Peewee.

But I encourage you to experiment with both orders. Fitness is incredibly personal, and the best approach can vary widely from one person to another. Try switching up the sequence and observing how your body responds. You might discover that a different order leads to better gains or improved overall fitness.

The Verdict

When it comes to deciding whether to do cardio or weights first would depend on your fitness goals. It isn't a one-size-fits-all scenario. Weigh the benefits and drawbacks of each approach and consider what works for you. Either way, just do something!

Top 5 of the Week

If you've been to the grocery store lately, you've probably noticed that prices seem to be creeping up on just about everything. But, just because things are pricier doesn’t mean your diet has to take a hit. Here are the top 5 tips for eating healthy without emptying your wallet.

1. Plan Ahead, Save Big - Start with a solid meal plan and a shopping list to match. Knowing exactly what you need prevents impulse buys and wasted food. Stick to it, and watch the savings pile up.

2. Embrace Whole Foods - Focus on whole, unprocessed foods. Not only are they packed with essential nutrients, but they're often cheaper in bulk. Think grains like brown rice and quinoa, and versatile proteins like beans and lentils.

3. Seasonal and Local Wins - Buying fruits and veggies in season can save you a bundle. They’re cheaper, tastier, and often locally sourced, which cuts down costs.

4. Frozen is Your Friend - Frozen vegetables and fruits often get overlooked. They are flash-frozen at their peak ripeness, meaning they retain most of their vitamins and minerals. Plus, they're available year-round at a low cost and are great for throwing into a variety of dishes.

5. Clever Cooking - Cooking in batches can save both time and money. Prepare large portions of staples like chicken, roast vegetables, or rice early in the week to use in meals over several days. This approach reduces the temptation to eat out.

Quote of the Week

“Friendship means little when it’s convenient.” - Koji Shimazu in John Wick: Chapter 4

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Answer to Last Week’s Trivia

Who is known as the “Father of Modern Physics”? Depends on who you ask…

Galileo Galilei, Sir Isaac Newton and Albert Einstein have all been referred to as the "Fathers of Modern Physics." Galileo is celebrated for his pivotal role in the scientific revolution and his advancements in observational astronomy. Newton earned this title through his well-known laws of motion and gravitation. Einstein is recognized for his revolutionary theory of relativity. I know… that was a trick question.

Trivia Time

“Ladies and gentlemen, rock and roll,” were the first words spoken on what cable channel that launched at 12:01 a.m. on August 1, 1981?

Stay tuned next week for the Answer.

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