Rethinking leg day, balancing work and fitness, and Tiger Woods' new brand

Hey there, welcome to Issue #9!

Today we’re covering:

• Is skipping leg day a good thing?

• How a busy founder balances business, family, and fitness

• New product drops for golfers, runners, snack-fans, and soda lovers

Rethinking leg day: How often should you train? 🦵

We've all heard the training mantra: never skip leg day. But what if, instead of one long, focused session, you broke it up? Turns out, multiple shorter sessions could boost your gains.

Why more might be better. Recent studies suggest that dividing your leg workouts into several shorter, more intense sessions throughout the week can actually be more effective than one dedicated leg day.

Max out. Researchers found that adults who completed leg exercises across four sessions increased their one-rep squat maximum compared to those who performed all their workouts in a single session.

Rethink your routine. If you typically dedicate one day to lower body workouts, spreading those exercises across several days could be more beneficial. This approach allows you to train harder in each session and potentially see greater strength gains over time.

The study specifically included exercises like back squats, deadlifts, split squats, and Bulgarian squats. Distributing these exercises across four weekly sessions was shown to enhance overall strength and stability.

Here’s how you could incorporate the exercises into your training plan:

• Day One: Back Squats – Start your week strong with back squats to build overall leg and core strength.

• Day Two: Deadlifts – Focus on deadlifts to strengthen your posterior chain, crucial for overall durability and power.

• Day Three: Split Squats – Tackle muscle imbalances with split squats, perfect for improving functional movements.

• Day Four: Bulgarian Squats – Finish your week with Bulgarian squats to target deeper muscle groups and enhance lower body stability.

The bottom line: A more dynamic approach to leg day by spreading intense, targeted workouts across could help to maximize your strength gains.

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My Health Stack by Wyatt Ewing 🧊

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Wyatt Ewing. He’s the founder and CEO of cold plunge brand Ice Barrel.

Ewing started Ice Barrel after realizing he needed a way to recover from his grueling corporate work week.

Today, he’s training to complete every CrossFit workout ever prescribed, while also juggling family needs, and running a fast-growing business.

Striking a balance: “My fast-paced life is demanding and requires me to be focused and optimal. Though the structure and times may change due to family and work requirements, I strive to be consistent… My current wellness goal is to spend more time in the sun and get grounded in nature.”

Hot and cold combo: “I practice contrast therapy each evening using my Ice Barrel and Sisu Sauna. The session consists of three rounds, with 15 minutes in the sauna, followed by four minutes in the Ice Barrel. I always end on cold.”

How I recover: “I wear compression boots three times a week for fast recovery and improved muscle soreness. The Hyperice Normatec 3 Legs are my go-to. KANE’s footwear is super comfortable and convenient. I wear them with everything!”

My nutrition rotation:

• Creatine: “The Create Creatine Gummies are a staple of mine… These are great for building muscle, energy, and mental clarity.”

• Protein: “My favorite protein shake is the Max Effort Muscle Tri-Blend Protein mixed with raw milk… It tastes great and aids in muscle recovery and performance.”

• Focus: “I use supplements with minimal ingredients and ensure that they are super clean. Onnit Alpha Brain is a supplement I use for memory and cognitive support. Thorne Acetyl-L-Carnitine gives a powerful boost in alertness and cognitive benefit.”

• Sleep: “I drink Beam three times a week for better sleep. The Chocolate Peanut Butter flavor is the best!”

My favorites for under $50:

• The Toe Spacer ($19.50): “Our toes are often scrunched up in socks and shoes all day. Toe spacers improve foot mobility and correct foot alignment.”

• Intake Breathing Starter Kit ($39.99): “Nasal strips promote breathing out of your nose and help improve sleep. I wear the Intake Nasal Strips every night while I sleep and sometimes throughout the day at home.”

For more from Wyatt, click here.

Just dropped: Tiger Woods’ new ‘athluxury’ line

On Sundays — traditionally the final day of golf tournaments — Tiger Woods wears red, a color his mother saw as a symbol of strength and dominance. When he started winning, the red stuck around. 

Now, 27 years after Tiger won his first major, he’s debuted SUN DAY RED, a line of golf, training, and lifestyle apparel and accessories created alongside TaylorMade. The launch lines are initially available on the brand’s website in the U.S. and Canada. T-shirts start at $70, polos from $120, and pants from $165.

More drops perfect for:

• Caffeine cutters. Zero-sugar energy drink KEY just launched. It uses ketones, rather than sugar or heavy amounts of caffeine, to provide focus and energy and is available in Ginger Lime, Pineapple Passionfruit, and Grapefruit Punch flavors. Shop here.

• Mindfulness advocates. Discover the power of personalized mental health coaching with Headspace. Receive text-based guidance from seasoned mental health professionals. Get started here.

• Health-conscious soda drinkers. Cove, a probiotic soft drink, introduced three new flavors: Grape, Raspberry, and Cherry.

• Seafood connoisseurs: Elevated tinned fish brand Fishwife is now available in Whole Foods nationwide. Most of the varieties are flavored with only a few ingredients like extra virgin olive oil and garlic salt.

• Fashion-forward runners. On Running has partnered with LA-based nonprofit WalkGood on a limited-edition capsule that blends Jamaican flair with the Swiss performance functionality that the running brand is known for.

• Tennis lovers. Embrace the tenniscore aesthetic with Wimbledon’s 2024 range (it ships to the U.S.). The collection features a variety of active and lifestyle pieces inspired by the iconic tournament. 

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.