Tag Archives: Cardiogolf

Do You Have 30 Seconds? Then You Have Time to Work on Your Golf and Fitness

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Do you have 30 seconds? Then you have time to work on your golf and fitness! A new study shows that short bursts of exercise has been found to be as equally beneficial as concentrated regular activity if it adds up to the total recommended amount for the week, and it can even reduce the risk of death, as published in the Journal of the American Heart Association.

So now you have no excuses. Everyone can find a minute here and there to do exercise! In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than exercising or practicing for two or three hours at a time, once a week or month. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range for hours.  Secondly, the long workouts and practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Strength training exercises, important for increasing muscle strength and bone mass, require the addition of weight or resistance to challenge the muscles. But I feel that free weights and machines can leave a golfer tight in the shoulders and chest, so if you are just starting to exercise, I  recommend you do exercises without weights, but still have some resistance.  This is a perfect example of one of those exercises that can help improve strength without using weights.

Resistance Golf Swing Drill

This is an isometric exercise which will contract your muscles because you are pushing the back of your hands together creating resistance. The main benefit of isometric exercise is that it doesn’t put any stress on joints.

  • Stand in a golf stance.
  • Stretch your front arm long and then put the back of you back hand (right hand for a right-handed golfer) against your front hand.
  • Create resistance by pushing the back of your hands together.
  • Keep the resistance as you make practice swings.
  • Start off slowly, then pick up the pace and increase the speed.
  • Do 8 to 10 repetitions.

Practice something about your game everyday. #CardioGolfChallenge

Cardiogolf-Trim Your Score, Shape Your Swing

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 101

Cardiogolf Daily Dose-Add a Jump to Your Plank for More Power

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

By adding the jumping movement to the plank exercise will turn this core strength exercise into an endurance exercise as well that elevates your heart rate to increase your stamina on and off the golf course.

Plank with Jump
  1. Start in an athletic position.
  2. Jump up and then drop into a plank position.
  3. Return to the start position and repeat.
  4. Do 8 to 10 repetitions.

To modify, skip the jump and simply walk out into the plank position without the high impact move.

How Planks Can Improve Your Putting

When you are strong in your core and hips it is easier to stay in a bent over position and keep the lower body stable.  When you are strong in your core, your muscles protect your low back from long hours of putting practice.

When you are strong and flexible in your shoulders, arms and neck, it is easier to stay relaxed with the upper body and keep the head steady during the putting strong.

When you are strong in your arms and hands, it is easier to have a lighter more relaxed grip to stroke the putt more smoothly.

When you are stronger and more flexible, it is easier to have longer more fluid putting motion. If you are weak and inflexible, your putting stroke will be short and choppy.   You get the picture: stronger and fitter is better.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

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Cardiogolf Daily Dose-Focus on Core

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Enhancing core stability through exercise can help prevent injury and also provide you with more power in your golf swing. This exercise focuses on core, hips and even upper body.

Core Rotators on Floor-
  1. Get down on all fours.
  2. As you keep your upper body stable, rotate your lower body and swing your leg to the opposite side.
  3. Return to the start position and repeat on opposite side.
  4. Keep abs pulled in and up, keep upper body stable and arms straight.
  5. Do 8 to 10 repetitions on each side.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

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Cardiogolf Daily Dose-Improve Your Rotation with Side Flexion

This exercise will help you improve your flexibility to increase your range of motion to make a better swing. Try this flexibility exercise that targets arms, shoulders, obliques and core muscles.

If you have limited side bend, then you will also be limited in your spinal rotation because one motion cannot happen without the other motion. Any limitations in this area will cause you to slide or sway in your golf swing. Improving your range of motion so you can side bend will help you make a better backswing and follow-through.

 Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate the warm-up exercises.

Side Flexion with Hand Weight

Stand erect with a hand weights in both hands.
Extend your left arm above your head, inhale and then lean to the side.
Exhale and return to the start.
Repeat on the opposite side.
Do 8 to 10 repetitions on each side.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

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Improve Your Golf and Fitness with the Cardiogolf Centered Drill

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Ideally in the golf swing, you want your head to stay centered.  Any raising, lunging, swaying or excessive head movement will cause swing faults and compensations.  Your head doesn’t need to stay completely still, but for better contact with the ball, you will want to stay centered and level. A centered swing turns around a steady head.

Watch golf performance coach, Karen Palacios-Jansen demonstrates this exercise.

Head Centered Drill
  • Use a step or a fixed object to use as a benchmark for your head position.
  • Keep your head centered as you swing to the top of your swing.  Check your head position so that it has not slide or raised too much out of the original position.
  • Stop at impact and make sure your head is centered over your benchmark.
  • Swing through past impact and check that your head is still centered.
  • As you finish, your head can raise up so that your eyes can follow the ball.

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

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