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Seconds is an all-in-one solution for anyone needing a reliable, customizable interval timer. Whether you’re training or timing tasks, this app has you covered
Every summer seems to follow the same pattern for me: enjoying the outdoors, playing plenty of golf, hanging by the pool, indulging in a few beers and burgers, and inevitably putting on a couple of pounds. By the time soccer and football season roll around in the fall, I find myself feeling the need to hit the gym and get back in shape. In the past, I’ve haphazardly lifted weights and done some cardio, only to jump into paddle season out of shape, get injured, and feel frustrated.
This year, I decided to break that cycle by taking a more structured approach to my fitness and conditioning, particularly to prep for paddle season. I’m also working toward a personal goal of lowering my average golf score to under 85—though I didn’t quite hit that target this year, I’m committed to achieving it next year. Here is my plan of attack on my journey to 85!.
Creating a Plan That Works for Me
I turned to Copilot to design a golf-centric workout plan for the next three months. Copilot broke it down into weekly and daily intervals, which I organize and track in OneNote on my computer. Each Sunday, I review my weekly workout plan and break it into daily tasks.
My morning routine includes some form of Peloton bike ride—whether it’s a class, a cruise, or an easy ride—followed by stretching and active recovery with my mini Theragun. I’ve also placed foam rollers all around the house and use a $5 stretch rope I bought from Amazon, which I learned about in college and has been a lifesaver.
My Daily Workout Structure
I track everything in a small journal, writing down my AM and PM workouts. My routine generally follows this structure:
Warm-Up – Usually 5–10 minutes on the elliptical.
Active Stretching – Using foam rollers or PVC pipes.
Strength Training – Weightlifting exercises.
Core & Dynamic Work – This could involve a Concept2 rower, running, or using a fan bike (yes, the old-school bike with the big fan is back!).
Medicine Ball Throws – I love doing this for my core, back strength, and to add power to my golf swing.
If time allows, I’ll add 30 minutes on the elliptical and always finish with stretching. Writing everything down and highlighting what I’ve completed helps me stay accountable.
Nutrition and Tracking
On the left side of my journal, I write down my meal plan for the day. I’ve found that planning my calorie intake helps me stick to it. Recently, I cut out diet sodas—after drinking a couple of Diet Cokes a day for years, I had one and realized it tasted terrible! Now, I’ve replaced them with Recess drinks, which have magnesium and help mellow me out.
To stay on top of my progress, I use MyFitnessPal and Google Sheets to track everything from calories and activity to sleep and mood. It’s a bit of a manual process, but I like having everything in one place.
Tech Tools I Use
I’m a big fan of using tech to support my fitness. Recently, I started using the Seconds app from Runloops, which is great for timing HIIT workouts. It’s simple and customizable, and while I haven’t explored every feature yet (like adding music to intervals), it’s a solid app. Runloops also has a weightlifting app called Heavy, which I might try out to streamline my journaling process.
Finding Balance
Ultimately, I’ve found that writing everything down in a physical journal, along with using apps and tracking tools, strikes the right balance for me. It’s therapeutic, keeps me on track, and helps me stay committed to my fitness goals throughout the year.
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HIIT, Tabata and Circuit Training
Seconds comes with templates for common interval programming allowing to build advanced timers in a matter of moments.
If the templates do not fit your needs you can use the custom timer to build your timer one interval at a time. You can even combine and loop through many timers using the compound timer.
Full App Detail - Click Here
Key Features of Seconds for iOS:
Create Timers with Templates
Easily set up timers with pre-built templates for HIIT, Tabata, or Circuit Training. You can also create custom timers or combine multiple timers for a more tailored experience.Match Music to Intensity
Each interval can have its own music, letting you match your playlist to the intensity of your workout.Clear Display
The app's display automatically adjusts to fill the screen, ensuring it’s easy to read, even from a distance. For visual cues, intervals can be color-coded.Custom Alerts
Seconds offers various alerts, including bells, beeps, and spoken interval names. It can even announce upcoming intervals, so you’re always ready for the next phase.Easy Sharing
A personal favorite for trainers, the app allows you to share your custom timers with other Seconds users seamlessly.Apple Watch Integration
The Apple Watch version works independently from your phone, offering voice instructions right from your wrist.
Pro Upgrade
While the app is free, the $5 Pro upgrade unlocks the ability to reuse timers and import pre-made ones.
Simple, Not Basic
No one likes fumbling around with their phone after a heavy set of deadlifts. HeavySet lets you log your sets with as little interaction as possible. Smart Values anticipate what you will add next.
Full App Detail - Click Here
