Use this 8 step golf warm-up and help prevent injury
If you are like most golfers, you don’t warm-up prior to playing a round even though with almost every other sport, you have some type of warm-up ritual. Why is that? That doesn’t make sense!
For whatever reason we are more likely to just step up cold to the first tee and give the ball a whack.
In the following brief video I present eight exercises/stretches to help get you limber and primed for a great day of golf! Keep in mind that new research is revealing that active stretching (stretching through movement) is superior to passive stretching (holding a stretch) when it comes to most sporting activities. Exercises like gradual swing progressions (Step 8.1-8.3 in the video) are the most important component. Follow this routine to help decrease your chance of injury and maybe even shave some strokes off your game.
Are there any stretches/exercises that you recommend? Please share them below…
I’m just about to start this epic journey after I’ve had a hiccup in my original plan. Back in May of 2012, I decided I was sick of not being healthy and active so I started to work out. In doing so, I lost about 40 pounds. Little did I know the reason I lost 40 pounds was not because of working out and eating healthy.
Before I get into that I will give you a brief history of myself, I am 19 years old and for most of my life I’ve played hockey and have always been in relatively good shape. But one thing’s for sure, I was always healthy as a child and teenager. I’m a car enthusiast so anything that has to do with cars I’m completely hooked, I can talk about cars for hours. I enjoy modifying cars and doing regular maintenance on mine.
August 10, 2012, I was diagnosed with cancer; Hodgkin’s Lymphoma. Unfortunately, this was the reason I lost weight so quickly and was able to lose 40 pounds is just under three months. Of course I was devastated hearing this news but with anything else in life I had no choice but to fight the disease with everything I had. I went through chemotherapy treatments from August 2012 to the end of January 2013 and in mid February 2013 I was told my cancer is in remission. Doctors put me on drugs to encourage eating so my weight skyrocketed after treatment.
Now it’s time for me to get back to my normal life of school and going to work but to also get healthy again. For most of my life I’ve had a hard time with weight but it wasn’t a huge problem because I was playing hockey and got regular exercise.
I’m 5’11 and currently 250 pounds which is not optimal but I’m confident I can lose 60 pounds thanks to this opportunity GoodLife has provided me. It has always been easier for me to put on weight rather than take it off as I’m sure it is for most people.
My main goal within the next year is to lose 60 pounds but to make sure I strengthen my core, back and arms. These three areas are very important to me because I sustained a hockey injury and have had back pain ever since. I know as soon as I lose the weight and replace fat with more muscle I will feel great physically but also mentally. To me being mentally fit is just as important as being physically fit but you can’t have one without the other.
I’m very optimistic and excited to start this journey once again but this time without any hiccups so I can live the “goodlife” as they say. Hopefully along the way I can connect with others and maybe encourage somebody to get up and be active.
One of my favourite and super easy marinades to make, especially on short notice, is the following.
1 cup extra virgin olive oil
¼ cup Franks Hot sauce (original recipe works best)
¼ cup beer
A few shots of lime juice
3 large cloves of fresh garlic finely chopped
½ cup finely fresh chopped cilantro
Combine ingredients using a whisk, Magic Bullet, or even a hand blender with a whisk attachment.
I use this one to marinade chicken thighs with the skin off and bone in or ideally, boneless skinless chicken thighs. Either way, make sure you poke lots of holes in the meat, and use a glass or plastic bowl to mix the marinade.
I like to put the meat in a glass or plastic container, pour the marinade over the meat and use 2 forks to poke lots of holes in it. Then pour everything into a ziploc bag and let it sit for about an hour.
With chicken, once it goes onto the grill, a light layer of seasoning salt can be sprinkled on the meat.
Grill the meat at medium heat (about 400 degrees) usually about 10 minutes turning once at about 5 minutes but check for doneness to be safe.
There are some exciting changes coming to the Group Exercise Studio in June. GoodLife will be holding their first ever “GoodLife Fitness Group Exercise Showcase.” What is “GoodLife Fitness Group Exercise Showcase?”
Four times a year members and guests experience the excitement of Les Mills Release week; this is where Group Exercise Instructors give members a sneak peek of the new choreography and moves in your favourite Les Mills Programs, like BodyPump, BodyStep, BodyCombat, BodyFlow, CXWORX, RPM, BodyVive, BodyJam, Sha’bam and BodyAttack. There are usually two or more instructors who deliver you a World Class Fitness Class which is highly energized by the excitement of the new release. Well this new Showcase is an opportunity for us to create the same kind of WOW experience in the many “freestyle” programs that GoodLife has to offer along with the “Exclusive to GoodLife only” NewBody program. These Showcases will be offered three times throughout the year. What are freestyle classes? Some examples are, Yoga, Hot Yoga, Zumba, Flexi-Bar, All-Terrain, Road Drills, Skip Circuit, Get on the Ball, just to name a few.
So how will this work?
We encourage you to look around your club for the “Get Group Fit” posters. These posters will have the line-up of freestyle classes that you can attend and on which day. Each club will pick one day to have the Showcase, either June 21, 22 or 23. Each class will run 30 or 45 minutes in length and each Showcase will be around two hours in length. This gives you, the member, the opportunity to try a condensed version of a freestyle program or two or three, it’s up to you how many you would like to try!
Great news!! You can invite a friend or guest to come to the showcase with you. Just ask any Instructor over the next couple of weeks for a Showcase Invitation, give it to your friend and bring them along to your clubs Showcase.
So are you curious? Are you going to participate in the first ever GoodLife Group Exercise Showcase? I bet you can’t resist, you never know, you may find a new program that you would like to add to your weekly repertoire.
If you want to see more results and faster than change up at least one exercise every time you work out. This will surprise your muscles, requiring you to put more effort in and the results will be noticeable! As one example change a Plank into a Mountain Climber to work your core differently. Start: Begin in your plank from your hands and feet as shown. Keep your abdominals braced and buttocks squeezed tight to hold your position. Action: Bend one knee and pull it up toward your chest. As you do, exhale and pull up through your abdominals (your back will round slightly). Hold to breathe in, exhale and you return your leg to starting position. Repeat with the other knee for one repetition.
Repeat 10 repetitions, rest for only 15 seconds and repeat 2 to 4 sets to feel positive muscle tension—this is where change happens!