Tag Archives: Pilates for Golfers

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.

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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 101

Cardiogolf Daily Dose-Uphill and Downhill Lie Drill with Foot Lift

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work on our golf game and exercise at same time.

Practice something about your game everyday.  #CardioGolfChallenge

When you play golf, you almost never have a completely flat lie on the golf course like you do at the practice range. It may be difficult to recreate those sidehill, downhill and uphill lies on the practice range, but you can do it at the gym or at home.

Simply taking practice swings with your stance at different levels can help prepare you for how it will feel on the golf course. Use a step or bench to simulate the uneven slope. This will not only help your swing technique but help you develop strength and balance as well.

Uphill and Downhill Lie Drill with Foot Lift
  • Simulate an uphill lie by placing your front foot on a step or bench.
  • Lean your weight slightly towards your back foot and hold a club or hand weight as if you were going to hit a shot.
  • Swing to the top and stop to make sure that your weight is loaded into your back leg.
  • Feel the weight on the inside of the back foot and keep the back knee slightly flexed.
  • Lift your front foot to balance on your back leg, hold for a moment, then set foot down again.
  • Return to start position.
  • Rehearse your backswing for 8 to 10 repetitions.
  • Repeat on the downhill lie.

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Cardiogolf Exercise 072

Cardiogolf 1000 Practice Swing Challenge Day 30

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

Cardiogolf 1000 Practice Swing Challenge

Congratulations on completing the Cardiogolf 1000 Practice Swing Challenge! Almost everyone in challenge that I have talked to has seen improvement in the rhythm, tempo and range of motion of their golf swings.

Day 30

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or putting for 5 minutes everyday will get you playing better than practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to beat balls on the driving range.  Secondly, the long practice sessions usually lead to fatigued swings 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.

Practice something about your game everyday.

Congratulations! You  have completed over 900 swings over the course of a month. The amount is not the point, the point is to be consistent with your practice; take a few minutes out of your day to work on your golf swing and get some exercise. Have a party!

Cardiogolf 1000 Practice Swing Challenge

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

Follow my Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

 

Cardiogolf 1000 Practice Swing Challenge

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

Cardiogolf 1000 Practice Swing Challenge

Break it Down-make 30 practice swings a day for 30 days and you will have made 900 swings over the course of a month.  Okay, so it is not exactly a 1000 swings, but close enough (if you really want to get technical, you’ll have to take 33.3333 swing per day to reach 1000 practice swings).  The amount is not the point, the point is to be consistent with your practice; take a few minutes out of your day to work on your golf swing and get some exercise.

If you don’t have enough room to swing a regular club,  use the ‘Shortee Practice Training Club’ by GolfGym.  Click here for more information. 

 

Day 29

Just do it.  Sometimes you just have to bite the bullet and do things you don’t feel like doing.  It is easy to skip exercise because you are tired or you have other things to do, but don’t do it.  If you can’t do it every day, don’t punish yourself and give up. Just do it the next day. If you do 30 practice swings a day for 30 days, you’ll have done almost 1000 swings and be on your way to grooving a consistent swing.

Click here how I  practice indoors with my Cardiogolf Shortee Practice Training Club.

Take the challenge with me, post a note  on my Facebook page letting me know that you are up for the challenge.

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 improve your swing plane to be more consistent.

Side Bend
  1. Stand in a shoulder width stance. Keeping your back, head and shoulder in the same line with your arms hanging by your sides.
  2. Bend to the side and reach your fingertips to the floor as you side flexion.
  3. Go as far as you can without losing your balance.
  4. Hold position for 8 to 10 counts and return to start position.
  5. Repeat on opposite side.
  6. Do 8 to 10 repetitions on both sides.

Stay On-Course with Your Health and Wellness

Cardiogolf teams up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

Would you change the way you eat if you knew certain foods could help you play better golf?

Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but it can 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 help you keep your cool after a bad shot. More importantly good nutrition is good for your overall health and well-being.

We all know the importance that fitness, swing mechanics and equipment can have on our golf games, but are you eating the right foods to sustain enough energy throughout your round to play your best golf? The best equipment in the world won’t make a difference if you don’t have energy to get you around the course. We do not hear as much about nutrition for golf, but rest assured that the most elite golfers of the world follow some sort of diet to provide them with the energy-output they need to play their best. While is it not yet the norm for golfers to follow a specialized nutrition program, it will soon become so.


By simply adding a few Zija products into your daily routine and making simple diet modifications, you can dramatically improve your golf game and more importantly your health and well-being.Follow Cardiogolf Fuel on instagram- @cardiogolf_fuel

Visit Cardiogolf.myzija.com for more information

Cardiogolf 1000 Practice Swing Challenge

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

Follow my Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise 065

Cardiogolf 1K Practice Swing Challenge-Load Your Weight 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

Cardiogolf 1000 Practice Swing Challenge

This exercise will not only teach you to load your weight into your back side at the top of your swing, but it will also help you improve your balance and build muscular endurance for better golf.

Backswing and Squat Drill

  • Set up in your golf posture without a golf club and simply hold your arms out as if you were holding a ball.
  • Make a backswing and stop at the top.
  • Squat down and hold, then continue swing to the finish.
    Return to the start position and repeat exercise.
  • Do 8 to 10 repetitions.

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

Follow my Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise 061