Greetings golfers. Tyler here with the first in a series about the different things that I have gone through this year in trying to get back to competition level.
First, for those of you who don’t know me personally, let me give you a brief background of what I battled this year. At the beginning of the year I had a “neck” injury. It built slowly over a few weeks until one day I did one of those, “use my fist as a lever on my jaw to crack my own neck” and BAM! The room started spinning, I had trouble breathing and for the next few hours I felt very uncoordinated. For a 27 year old, this is some scary stuff. I went to a neurologist, a chiropractor, an ENT, a physical therapist, another chiropractor, another physical therapist and finally a CHEK practitioner. While this was going on, I was consulting with some of my TPI super nerds about people to see and questions to ask. I tried lots of different treatments from pills to lifestyle changes to exercise to diet to you name it. But it wasn’t really until I met the CHEK practitioner who sent me to a NUCCA chiropractor and recommended a complete evaluation from a CHEK level 3 that I made big strides (feeling ok for more than a day in a row). Over the next few posts, I’m going to share with you the lessons that I learned and why you might want to give them a try as well. I’m certain that not everyone had a bad car accident, subluxed a shoulder, and ate like crap for 20 years resulting in this kind of skeletal muscle dysfunction, but I’m sure there are things going on that are quite easy to fix if you knew what to look for.
Anyway, after battling this thing for almost a year I am really just now starting to feel somewhat in control of these “weird” symptoms. Things ranging from trouble thinking of the right words, a grinding sensation in my neck when rotating, dizziness, trouble breathing, trouble swallowing, and vision blurriness just to name some of the more annoying. Going from a pretty severe case to somewhat normal has made me even more hyper sensitive to my body’s changes and given me some insight into the nagging issues facing your everyday life. You don’t have to be tired and in pain if you don’t want to be. And on that note, let me share my first lesson.
Gluten free has worked for me!
If you don’t know someone who is avoiding gluten then you soon will. I see it more and more on websites. I hear it every now and then on TV. It’s only a matter of time. Why am I putting this first as far as things to consider? Well, it’s relatively the easiest change that I have made. There really is no need to visit a doctor or practitioner on this one. All you do is try cutting out certain foods and monitor if you feel better. It’s cheap, it’s easy, and it really could be life changing – so let the experiment begin!
A little background on Gluten
Gluten is a protein found in many grains (wheat, oats, spelt, barley, and rye). The major one that you have to avoid is wheat because it is hidden in lots of things other than bread and pasta. Read the labels and become familiar with how much you are eating because if you’re like me, you may surprise yourself.
If you asked people around me, they would have said that I lived a very healthy lifestyle and ate very healthy meals. but I did consume a lot of whole grains (mostly wheat). I must admit, it took a bit of planning and was a little tricky giving up gluten at first but it resulted in one major difference for me. Within 3 weeks of giving up gluten my lower abs were flatter and more active than they had ever been in my life. As a skinny person, few would believe, but I always had a little level of abdominal distention. After a few weeks of giving up gluten that was gone and my lower stomach was flat. In addition, when I’d do my abdominal exercises they became much more effective and I finally felt the lower portion. If you do lots of exercise and have trouble getting your lower abs to flex and flatten, gluten may be a big contributor. How does this help the golf swing?
Well, without having a strong and stable pelvis I had developed what we call a hip trigger. When I went to take the club away, my hips would move first and then my arms and shoulders. Now 3 months on no gluten and I can finally stabilize my lower body which has helped my wedges and short game tremendously. I was stunned with how easy it was to keep my lower body quiet on short shots after my lower abs developed as a result of getting off the G.
If you’re skeptical as I was, here was my confirmation. I slipped up one night and had a breaded cutlet at a Japanese steak house. For almost a week following, I had great difficulty doing the basic lower ab drills that have become part of my nightly routine. I had to use my upper abs and hold my breath to get the same level of control in my pelvis. This was all the confirmation that I needed that cutting out gluten was the key to my golf improvements this year.
For what it costs to make this change, I highly recommend giving it a try. Now here is the kicker. If you are going to try it, you have to completely cut it out for at least a month before you will see benefit. That is how long it takes for your intestinal wall to replenish the Gluten damaged cells with new ones and you won’t see a big change until you have new cells processing nutrients more effectively. When I say Gluten free, I mean free. As little as 1/8th of a teaspoon could cause an inflammatory response in gluten sensitive individuals. So this isn’t one of those, “you can cheat once a week” programs. If you’re going to do it, do it right.
I highly recommend giving this a try and if your improvements are half as dramatic as mine you will definitely thank me. Stay tuned for more info on life changing topics that may make great New Year’s resolutions for 2010.
Happy Thanksgiving! Thank you for your continued support of Golf Fitness Guys, we are honored you choose us for your source for the best in golf fitness. We promise to continue to provide you with the best info that will help make you a great athlete and golfer too!
Turkey Day Workout!
Warm up and stretch till you feel prepared to workout. (If you don’t usually exercise regularly, please be careful and smart about your participation in this program, and only do this if you have your doctor’s permission!)
Now perform 2-4 sets of the following workout (2 for the beginner, 3 for intermediate, and 4 for advanced), with no rest in between each exercise until the end, when you will rest for 2 minutes and start over at the beginning.
All exercises should be performed at 10-15 reps depending on your ability and capacity…please be smart! If anything is painful, stop immediately!
Here we go!
In a station or circuit format…
1. Squats holding a dumb bell- right under the Adam’s apple- keep the chest up, belly button in while bending at the hips and ankles and your knees going forward.
2. Pushups- floor or on a bench- keep your trunk perfectly still and flat…don’t let your body sag!
3. Exercise ball hamstring curls- Lay on your back on the floor, put your feet on the ball, lift your butt to the ceiling, and while maintaining a straight body, pull your heels to your butt, then back to straight again- repeat
4. Bent over dumb bell rows- bend forward at the hips with the dumb bells hanging freely, using your butt and abs to hold you in this position- now pull the dumb bells up so they almost touch your ribcage by pulling your shoulder blades together.
5. Side lunge (or back lunge if you can’t do a side lunge)- with your chest up and upper body stationary, step sideways so the inside leg to where you started goes straight and the outside knee bends as your butt goes back…think of a squat position, butt with one leg out to the side and a almost straight knee.
6. Exercise ball dumb bell presses for chest (or use bench if you can’t balance on a ball)- lay back on the ball so your shoulders and head lay flat to the ceiling with your hips parallel to the floor- start with the dumb bells in your hands and your upper arms resting on the ball, abs braced and glues tight- push the weights toward the ceiling till they almost come together, return to start and repeat
7. Front and side raises for shoulders- with good standing posture (knees soft, chest up, abs braced) lift one dumb bell to the front and one dumb bell to the side so that the two make a 90 degree angle, then lower them and switch, the other to the front and the other to the side- keep repeating
8. Bicep curls- any kind
9. Tricep kickbacks- bend forward and keep upper arms parallel with the body angle you are standing at, then, by hinging at the elbow, straighten your arms so your entire arm is now straight, then hinge at the elbow again and repeat
10. Forward ball rolls- kneel on the floor with your forearms on an exercise ball, with a flat spine, abs braced, slowly roll arms out in front of you while your hips move as if your elbows and hip bones have a string attached to them. If this was true, when you moved your elbows forward, it would pull your hips forward as well. Now do the opposite to get back to start position, which is pull the hips back first which would pull the elbows back as well, repeat.
Now rest 2 minutes and repeat 1-2 more times!
For those of you who do this…do me a favor and make a comment of how you did!
God Bless and have a great Thanksgiving!
Today, it’s all about portions.
First, some tough love.
My sister responded to my post yesterday and said, “I thought it was a day to indulge!”
OK, valid question, BUT she trains everyday and works hard on her nutritional choices. So for her (or you if you are in the same scenario) I say go for it!
But for everyone else who don’t train everyday and make solid nutritional choices…listen up!
Here’s what you need to focus on- what to eat and what not to eat…
Drink water! Start when you get up with 8 oz’s (which you should anyway), then have 8 oz’s every hour up to the point you eat. You will be less likely to overeat if you do this.
Only have a “palm full” of hors d’oeuvres- and make them veggies or a protein snack
If you are going to drink alcohol, then make sure you have a protein or a fat snack with your drink so you don’t “over sugar” yourself which is what alcohol is…pure sugar!
Ok- at the Thanksgiving meal, here’s how your plate should look…
Split the plate into thirds- 1/3 protein- turkey/ham, 1/3 carbs- mashed taters/dressing and 1/3 vegies.
I am a believer in fats, good fats, so use some gravy on your turkey and stuffing, JUST DON’T OVER DO IT! That’s when you get into trouble!
Next, make sure those portions of each of the foods are about the size of your palm and , just like I said yesterday, only eat till you are satisfied!
Yes you can, but you have to wait for three hours! The difference is, this time you can’t eat it past 8 pm, and it has to be half the size of your original meal.
So try these simple tricks and it will help you be successful on Thanksgiving!
See you tomorrow!
Dee here to help you with some tips till thanksgiving that will keep you from gaining the holiday 10!
Can you believe Thanksgiving and the holidays are already here? Sheesh! Time flies!
Are you going to be 10 pounds heavier come 2010?
Well, each day this week, I will provide you with some tips to help you NOT hop on the train to “fatterville!”
Today, Monday the 23rd, it’s all about the mindset by commiting to yourself.
I want you to start preparing for Thursday in your mind. Wherever you are going, whomever you are seeing, whatever you are eating, I want you to visualize yourself being successful with the choices you WANT to make.
So what choices do you WANT to make on Thanksgiving day?
Really…get out a sheet of paper and write down what you WANT to do, not what you don’t want to, I call it your “personal covenant with yourself!”
For me, this is what I WANT to (and WILL do) on Thanksgiving…”my personal covenant”…
I will drink plenty of water all day long, especially during Hors D’oeurves
I am either not going to drink alcohol, or only have one glass of wine with dinner.
I am going to eat till being satisfied, not full
I will not succomb to “peer/family pressure” to “eat up”
I WILL START MY DAY WITH A WORKOUT!
That is my “personal covenant” to myself, and NOTHING will get me to waiver from it!
How about you?
If you want support, make a comment and post yours up and I/we will be sure to help you “stay on track,” and to stay off the train to “fatterville!”
See you tommorrow!
What? What do I mean Mtn Biking and Golf?
Simple, the fine motor skills, visual acuity, feel for the land, being prepared for “what’s around the bend,” body posture, maintaining a relaxed mind-set, and hand-eye coordination are very similar.
You see, I used to race down-hill mountain bikes as a semi-pro and am still a mountain biker at heart. On my ride the other day, I was comparing the skills that were similar with golf and came up with the aforementioned list.
Now guess what? All of those attributes you do learn out on course or on the trail, but the fundamentals of those requirements can be created, re-produced and fine tuned in the gym!
So get your butt in the gym, since for a majority of us in the US it is “off season” and during this time it is ideal to be in the gym working on your body, AND regularly seeing your golf instructor to be working out the “glitches” in your game that you struggled with this last year.
The idea, of course, is to be prepared physically and game wise to play good golf! What a concept, eh?
Of course, if you have any questions, we’re here for you!
Tyler here, taking a break from my studies during a C.H.E.K. training course to give you an update. I was reading a book on the plane ride over here that had an interesting section on changing and the different logical levels that one is capable of changing. Let’s see where most golfers fit into this paradigm.
There is a hierarchy of logical levels that a person can change. Think of it like a pyramid:
At the top – Purpose
Level 1 – Identity
Level 2 – Beliefs and Values
Level 3 – Capabilities and Skills
Level 4 – Behaviour
Level 5 – Environment
The higher up on the pyramid you go, the harder it is to change that logical level. This makes sense. It is much harder to change your purpose than it is to change locations or atmosphere. The example is a company. It is easier to change the color of the walls than it is to change what the company stands for. But if you change what the company stands for, you will probably change the color on the walls.
You must be thinking that this is all interesting stuff but how does this apply to golf?
Tiger and John Daly are both golfers that have overhauled their games in the last decade. John Daly has done a tremendous job of getting healthier by going to the gym and eating better while Tiger overhauled the way that he worked his way around the golf course. John Daly took a big step for him by changing his Behaviour. As a result, it affects all of the levels below. Which means that he surrounds himself with different food and these heavy things that he now tolerates lifting. Tiger on the other hand made changes to his Beliefs and Values if not his Identity. He want from overpowering golf courses to working on shaping the ball. This forced him to look at his capabilities and skills and work on those -this is where the swing change came in. His behaviors changed slightly as a result of changing his skills. His fist pumps became more mild and he appeared to think his way around a golf course on a higher level. Environment? I’m not sure this changed much but if one of you knows Tiger, ask him and send me a message. I’ll update when I get an email.
So the higher up the pyramid you go, the greater the influence it has on the levels below it, but not the opposite. Just starting to work out doesn’t change a persons identity or values, but changing an identity or values might change the behavior.
Most golfers make quick changes to their environment (new clubs). Some might change their behavior (work out/take lessons). But very few start with a high level and make a commitment to themselves to be a healthier person and to use golf as a vehicle for being healthier. We, The Golf Fitness guys, know that this is a much tougher, yet more rewarding step.
Before you purchase a new driver this winter (environment change) think about what you really want to do/be as it relates to golf. If you have taken instruction in the past you may be wary of promised improvement, but the Titleist Performance Institute has helped make guaranteed improvement a possibility. But the only way it works is if you commit to the time it takes to see the results.
Remember, if it were easy, everyone would be doing it. Have a very productive off-season golfers and let us know what you’re hoping to work on this year so that we can help you. In fact, we may have a road map for those dedicated golfers coming soon, but until then, start reflecting on your golf identity and think about what you really want to change this year. make sure those goals are Specific, Measurable, Attainable, Realistic, and Timely. Only you know what you are ready to change this year. If all you can afford (energy wise/commitment wise) is a environment change then go for it, but don’t kid yourself that it will be the end all and be all of your game.
That kind of change is going to take effort.
Dee here again…and yes, I know the last post might have seemed a little depressing, but it’s the truth, and the “Truth shall set you free,” (and that is true as well)!
Now, knowing today is the “official sugar day” here in our country, I thought I’d provide you with more information about the dangers of sugar and why you should limit your and your kids consumption of it!
Here are some ideas to prevent mass quantities from being consumed!
1. I “made a deal” with my kids. We asked if they wanted three pcs of candy or “give up” their candy for a new toy. They chose the new toy!
2. Tell them right now, and a few more times today how it’s going to work tonight. Example- “kids, now I know it’s fun to get a lot of candy, but when you get home you only get two or three pcs, one tomorrow and one the next day. The rest is going to get thrown away…ok?”
3. Explain to the older ones the article, or better yet, let them read it to understand your decision about the candy.
4. Scare them with the truth! Tell them how bad sugar and candy is for them! Use the ol’ “your teeth will fall out; you can get real sick” etc.
5. Lay down the law…period. In our house, our kids (who are 3 and 5) know that they are not allowed to eat a lot of sugar…they just do. So be the parent and lay it down!
So try these tecniques, read the article and have fun tonight without all the junk!
THANK GOD! Someone with credibility is coming out to say what I have been saying for over 5 years now!
John Hopkins Update
AFTER YEARS OF TELLING PEOPLE CHEMOTHERAPY IS THE ONLY WAY TO TRY (’TRY’, BEING THE KEY WORD) TO ELIMINATE CANCER, JOHNS HOPKINS IS FINALLY STARTING TO TELL YOU THERE IS AN ALTERNATIVE WAY.
Cancer Update from Johns Hopkins :
1. Every person has cancer cells in the body. These cancer cells do not show up in the standard tests until they have multiplied to a few billion. When doctors tell cancer patients that there are no more cancer cells in their bodies after treatment, it just means the tests are unable to detect the cancer cells because they have not reached the detectable size.
2. Cancer cells occur between 6 to more than 10 times in a person’s lifetime.
3 When the person’s immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.
4. When a person has cancer it indicates the person has multiple nutritional deficiencies. These could be due to genetic, environmental, food and lifestyle factors.
5. To overcome the multiple nutritional deficiencies, changing diet and including supplements will strengthen the immune system.
6. Chemotherapy involves poisoning the rapidly-growing cancer cells and also destroys rapidly-growing healthy cells in the bone marrow, gastrointestinal tract etc, and can cause organ damage, like liver, kidneys, heart, lungs etc.
7. Radiation while destroying cancer cells also burns, scars and damages healthy cells, tissues and organs.
8. Initial treatment with chemotherapy and radiation will often reduce tumor size. However prolonged use of chemotherapy and radiation do not result in more tumor destruction.
9. When the body has too much toxic burden from chemotherapy and radiation the immune system is either compromised or destroyed, hence the person can succumb to various kinds of infections and complications.
10. Chemotherapy and radiation can cause cancer cells to mutate and become resistant and difficult to destroy. Surgery can also cause cancer cells to spread to other sites.
11. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply..
*CANCER CELLS FEED ON:
a. Sugar is a cancer-feeder. By cutting off sugar it cuts off one important food supply to the cancer cells. Sugar substitutes like NutraSweet, Equal, Spoonful, etc are made with Aspartame and it is harmful. A better natural substitute would be Manuka honey or molasses, but only in very small amounts. Table salt has a chemical added to make it white in color. Better alternative is Bragg’s aminos or sea salt.
b. Milk causes the body to produce mucus, especially in the gastro-intestinal tract. Cancer feeds on mucus. By cutting off milk and substituting with unsweetened soy milk cancer cells are being starved.
c. Cancer cells thrive in an acid environment. A meat-based diet is acidic and it is best to eat fish, and a little chicken rather than beef or pork. Meat also contains livestock antibiotics, growth hormones and parasites, which are all harmful, especially to people with cancer.
d. A diet made of 80% fresh vegetables and juice, whole grains, seeds, nuts and a little fruits help put the body into an alkaline environment. About 20% can be from cooked food including beans. Fresh vegetable juices provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells. To obtain live enzymes for building healthy cells try and drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day. Enzymes are destroyed at temperatures of 104 degrees F (40 degrees C).
e. Avoid coffee, tea, and chocolate, which have high caffeine. Green tea is a better alternative and has cancer fighting properties. Water-best to drink purified water, or filtered, to avoid known toxins and heavy metals in tap water. Distilled water is acidic, avoid it.
12. Meat protein is difficult to digest and requires a lot of digestive enzymes. Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.
13. Cancer cell walls have a tough protein covering. By refraining from or eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells.
14. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, anti-oxidants, vitamins, minerals, EFAs etc.) to enable the bodies own killer cells to destroy cancer cells.. Other supplements like vitamin E are known to cause apoptosis, or programmed cell death, the body’s normal method of disposing of damaged, unwanted, or unneeded cells.
15. Cancer is a disease of the mind, body, and spirit. A proactive and positive spirit will help the cancer warrior be a survivor. Anger, un-forgiveness and bitterness put the body into a stressful and acidic environment. Learn to have a loving and forgiving spirit. Learn to relax and enjoy life.
16. Cancer cells cannot thrive in an oxygenated environment. Exercising daily, and deep breathing help to get more oxygen down to the cellular level. Oxygen therapy is another means employed to destroy cancer cells.
1. No plastic containers in micro.
2. No water bottles in freezer.
3. No plastic wrap in microwave.
Johns Hopkins has recently sent this out in its newsletters. This information is being circulated at Walter Reed Army Medical Center as well. Dioxin chemicals cause cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don’t freeze your plastic bottles with water in them as this releases dioxins from the plastic. Recently, Dr. Edward Fujimoto, Wellness Program Manager at Cast le Hospital, was on a TV program to explain this health hazard. He talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers. This especially applies to foods that contain fat. He said that the combination of fat, high heat, and plastics releases dioxin into the food and ultimately into the cells of the body. Instead, he recommends using glass, such as Corning Ware, Pyrex or ceramic containers for heating food You get the same results, only without the dioxin. So such things as TV dinners, instant ramen and soups, etc., should be removed from the container and heated in something else. Pa per isn’t bad but you don’t know what is in the paper. It’s just safer to use tempered glass, Corning Ware, etc. He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons.
Also, he pointed out that plastic wrap, such as Saran, is just as dangerous when placed over foods to be cooked in the microwave. As the food is nuked, the high heat causes poisonous toxins to actually melt out of the plastic wrap and drip into the food. Cover food with a paper towel instead.
This is an article that should be sent to anyone important in your life.
So here is the much awaited video explaining the last post.
Greetings golfers. I have been working on a correspondence course that was taking up a lot of my time and then throw in some travel and suddenly a month has gone by. I want to thank Dee for picking up the slack. And I will try not to leave you wanting for so long again but hopefully this post will allow the healing process to begin.
So the question I’m answering came from a guy named Jay. He asked, “How do I keep my left wrist flat through out the swing?”
I’m glad I had a month off because there is a lot to cover in this post. There is one assumption here that I need to take care of first – the assumption is that we want to KEEP our LEAD WRIST FLAT throughout the swing. After analyzing lots of tour pro’s lead wrist graphs, I can tell you that not one that I have ever looked at keeps his left wrist flat during the swing. I will have to make a youtube video to demonstrate what they do, but I promise you that we don’t want to keep it flat. That being said, the left wrist should be flat (well, flattish) during the release so instead of being difficult I will answer the question, “how do we keep our left wrist flat throughout the release?”
There is a common pattern on tour that shows the lead wrist going through a well sequenced series of movement to maximize speed at the point of contact. This patter is the lead wrist finishes the backswing in a hinged, pronated, and slightly extended position. The first thing to change is that the left wrist goes from extended to flexed. It will basically continue flexing all the way to just past impact for most players. About halfway down, the wrist will begin to unhinge and then it will supinate hard through impact. Ok, lets put this in practical English that might help you.
If you take a normal neutral grip then it it is impossible to have your right wrist and your left wrist flat at the same time. So interestingly, if you want to make sure that your left wrist is flat, then you have to make sure that your right wrist is NEVER flat (the only exception is if you let go of your right hand at impact like Vijay…but you’re not Vijay, so hang on to the club if you can). If you scoop through impact, then your right wrist will be flat and therefore your left wrist will be cupped. So if you have your left writ flat then your clubface will be closed compared to where you started at set up. That means that your body can’t be in the same position at impact that it was at set up or else your left wrist being flat would cause a hook. So to make sure that your wrist is flat, you really have to make sure that your body has turned through impact. Imagine that you are Iron Man and you have a bright light shinning out of your chest. At impact, that light should be pointed well out in front of the golf ball. By turning your chest you will be able to have the left wrist flat, strike down on the ball, and not hit a hook.
Stay tuned for the video explaining that train of thought.
Good luck Jay, and thanks for the question!