Category Archives: Essentials for Your Game

11 Reasons to Start a Golf-Fitness Program

A note from Karen:

To me golf fitness is not about getting big and bulky or seeing how much weight you can lift or how fast you can run.  To me, golf fitness is about being able to take your muscles and joints through their full range of motion, being able to squat down to read a putt without knee pain and keeping up your energy all the way to the 18th hole.

If you know you need to exercise for better health, so if you like to play golf, why not combine the two and improve your golf game as you get some exercise.  Click her to check out my Cardiogolf Video Series…

 11 Reasons to Start a Golf-Fitness Program

1. Golf-Fitness Helps You Hit it Longer-Doing golf specific strength and speed exercises is one of the fastest ways to improve your distance off the tee.

2. Golf-Fitness Helps Hit More Solid Golf Shots– When you improve your fitness, you improve your body’s ability to move fluidly and effectively, therefore delivering more power to the ball with less effort. Improving your mobility, strength and balance will help you execute your golf swing more efficiently to make better and more consistent contact with the ball.

3. Golf-Fitness Prevents Injury-Last year golfers suffered approximately 35,000 injuries that required a trip to the emergency room or doctor, according to the National Safety Council. Strengthening your muscles especially in your body’s midsection or core offers protection to the rest of your body. A strong core improves the performance of your other muscles, therefore helping to prevent chronic nagging and acute injuries.

4. Golf-Fitness Helps You Play Longer-Being fit is the key to golf longevity. As we age, we lose flexibility and strength, so the more fit you are the more you can ward off the negative affects of aging.

“Don’t let aging get you down. It’s too hard to get back up.”              John Wagner

5. Golf-Fitness Helps You Perform at Your Peak- When your body and mind are fit and strong, you are able to perform at your highest level.

6. Golf-Fitness Saves Your Joints- Arthritis affects 50% of Americans over the age of 65, according to studies. It is most common in the hips, spine, and knees. Maintaining strength in your muscles and joints will help you swing better and prevent potential injuries.

7. Golf-Fitness Helps You Concentrate and Focus Better- Being physically fit helps you be more alert and helps you ward off fatigue to concentrate and focus better and longer while you play. One area recreational golfers most often neglect is their nutritional intake before and, especially, during a round of golf. Managing your food intake and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even keep your blood pressure down to help you keep your cool after a bad shot.

8. Golf-Fitness Protects Your Back- The golf swing is one of the most stressful movements on the lower back. Becoming more physically fit will help protect your back and prevent potential injuries. You will eliminate those nagging ache and pains, before, during or after a round of golf-hence allowing you to practice and play more often.

9. Golf-Fitness Combats Chronic Diseases-Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise can help you prevent or manage diseases such high heart disease, osteoporosis, high blood pressure and cholesterol.

10. Golf-Fitness Helps You Sleep Better-Struggling to fall asleep? Or stay asleep? Becoming physically active will help boost you sleep better. A good night’s sleep can improve your concentration and focus on the golf course.

11. Golf-Fitness Can Help You Look Better in Your Golf Clothes-The latest golf fashion trends include bright colorful patterns and tight, clingy fabrics.  Don’t you want to look good in your golf clothes? Don’t go around looking like a middle-aged Rickie Fowler with a beer belly or Paula Creamer with a muffin top!

Cardiogolf Training Package Launched

Take Your Practice Indoors with the Cardiogolf Shortee Practice Club and Training Video Package.

MOORESVILLE, NC, Aug. 3, 2017-LPGA Master Teaching Professional and Certified Personal Trainer Karen Palacios-Jansen has teamed up with GolfGym, the premier golf-fitness training product company, to create a package to help golfers practice their swing indoors. The package includes the Cardiogolf 23” Shortee Training Club, designed short to swing indoors, and 20 training videos, including drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time.

Professional golfers know the importance of athletic development for golf. As a recreational golfer, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home.

Introducing the Shortee Practice Training Club and Cardiogolf Instructional Videos. Great for indoor swing training and off-season conditioning. When you purchase the Shortee Practice Training Club you’ll receive Cardiogolf Instructional Videos to download and follow on your computer, tablet or smart phone.

The New Cardiogolf Shortee Training Club & 20 Video Series includes drills and exercises to help golfers improve their technique and no ball is required.  Making practice swings instead of hitting balls is a better way to improve your swing technique. If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move. Repeating the motion that you want to achieve will help ingrain the move into your real swing.

Watch the videos and simply follow along as Karen takes you through a battery of drills to help you improve your game and get some exercise at the same time.

Visit or to get your Shortee Practice Training Club and Cardiogolf Training Video Series.

Pump Drill for More Power

In order to create power on your downswing, you need to ‘get behind the ball’ at the top of your swing. This involves rotating your shoulders and hips away from the target, so the majority of your weight shifts to the back foot at the top of the swing. Once you have wound your body up behind the ball, then you can rotate your lower body towards the target and fling your arms to hit the ball.

Where a lot of people go wrong, especially on the downswing, is they never quite get their core rotating towards the target.  They either come over the top with upper body or hang back and use only hands and arms to hit the ball.  To get more power, you’ll want to use your core muscles.

Pump Drill

Check out this simple exercise that appears on Golf Channel Academy to engage your core on the downswing.

One way to get a more automatic swing is to do drills and exercises without hitting shots. When you repeat drills, you ingrain the feelings and you improve faster.  When you do drills, making several repetitions, your muscles start to get feel and you don’t have to think so much.

Click here to watch how to do the PUMP DRILL-

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Ball Position for Solid Irons

Everything you do before you hit the ball determines the outcome of the shot. If you are inconsistent with your ball position at address, you will be inconsistent with your shots.

Ball position for short irons should be in the center of your stance. As you progress to longer clubs, move the ball a half of a rotation towards the target.

Here’s a quick tip to make sure that you position the ball correctly and consistently with irons.

Ball Position Drill 

  • Start with your 9-iron.  Set-up with your feet together so that the ball is directly in line with your sternum.  Take equal steps with both your back foot and front foot to shoulder width stance.  Ball position remains below your sternum in the middle of the stance.
  • This position will help you have a descending blow to the ball which is required for an iron. The clubhead will bottom out just after the ball and you’ll take a shallow divot.
  • Practice using this method to address the ball every swing and you will become more consistent with the ball position.
  • As you progress to longer clubs, move the ball a half of a rotation towards the target.

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Stretch Your Game

Flexibility promotes a more consistent, efficient and powerful swing by helping you:

1. Reduce unwanted compensations. This is when one part of your body has to stretch further as there is a restriction in another. By doing this there is a large amount of stress on certain areas and can result in injury. For example: restricted hip motion causes excessive spinal rotation and or shoulder movement and vice versa. And if the hips back and shoulders are tight, excessive head, arm and/or wrist movement occurs, all of which can alter the swing plane, posture and cause injury in those areas.

2. Maintaine posture. Flexibility can help with your posture throughout the swing. Miss hits are more likely when you are unable to maintain your spine angles. By this happening other postures will be lost at the ankles, knees, hips and trunk.

3. Creating a full unrestricted shoulder turn: By being more flexible you are able to have a bigger and more controlled shoulder turn. Having a bigger shoulder turn you can generate more power and distance

4. Making you body aware. Body awareness is very important when looking at a golf swing. There are sensors in muscles, tendons and joints that communicate body position, direction and rate of movement to our brain which then provides immediate feedback to alter a movement if necessary. When a movement is restricted this communication is less than optimal and performance can be compromised.

So the main question is: How do we become more flexible? 

The simple answer is stretch! No matter what sport you play stretching and warming up is essential. For the body to move more efficiently a warm up is essential and stretching is part of this.

As athletes get older stretching becomes even more important for reducing injury. A golf swing is very dynamic and stretching techniques help with the efficiency. Stretching must be an important part of you pre golf routine. It’s easy to do and doesn’t cost anything! So before hitting balls on the range or teeing off it is important to stretch. Old or current injuries, especially those involving the spine need to be taken into consideration so it is worth speaking to a sports specialist or PGA Professional to design the right flexibility program for you.

Click here to download the FREE Cardiogolf E-Book to learn how to warm up before your round of golf.