Tag Archives: Ab 5 for Golfers

Cardiogolf Daily Dose-Practice Swings Can Help Reinforce Sound Golf Swing Fundamentals and Mechanics

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

Practice swings can help reinforce sound golf swing fundamentals and mechanics. Making practice swings can also get you into positions that you may not otherwise be able to get into when you swing at a ball full speed.

Watch Karen Palacios-Jansen demonstrate the Cardiogolf Swing Positions using a small Pilates ball.  It is a great exercise to do at home or in the gym to rehearse your swing.

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.

Practice something about your game everyday. #CardioGolfChallenge

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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 Twitter and Facebook.

 

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

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Cardiogolf Daily Dose-Single Leg Balance Swings

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

Your ability to stay balanced throughout your golf swing is important to create power. If you are unable to stay balanced, it is likely you will be limited in the amount of force you can apply to the golf ball while maintaining good fundamentals.

Practicing balance exercises will not only help you improve your swing mechanics but also will help you increase your power as well.

Single Leg Balance Swings
  1. Stand in a normal golf stance, holding a club.
  2. Move your back foot behind your front foot, you may have to narrow your stance to balance.
  3. Lift your back foot off the floor and try to maintain your balance on opposite leg.
  4. Make practice swings as you try to maintain balance on one leg.
  5. Repeat on opposite leg.
  6. Do 8 to 10 repetitions.

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Are Pilates for Golfers? Yes!

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.
I’ve embarked on a journey to learn more about Pilates because I feel it is a game changer to help golfers to increase strength, mobility and flexibility.
Pilates has always been a great tool for conditioning golfers and there is an infinite amount of Pilates programs for golfers, but the most important thing is to find an instructor that can help you focus on your needs and goals.
When I wanted to learn more about Pilates I sought out the help of Pilates instructor Patrea Aeschliman, owner of 15 to Fit Pliates Studio. Patrea  has exposed me to the  Pilates reformer, which I’ve discovered, is one of the best ways of increasing flexibility, strength and stability for golf.
The reformer was created by founder Joseph Pilates.  It has a flat platform on which you lay or sit on, called the carriage, which rolls back and forth with resistance from springs. The springs provide different levels of resistance to not only to strengthen but also lengthen muscles. The instability of the rolling carriage, along with the resistance provides all kinds of stability challenges that develop core strength and promote better balance.
Pilates teaches you where to place your focus for success. Pilates will help you develop core strength, so you can learn to swing from a strong center. Pilates helps make your golf swing effortless.
Are Pilates for golfers?  I say yes.  First, Pilates is resistance training and every golfer should be doing some form of strength training to, not only help you function better, live longer and speed metabolism, but to gain distance.  Secondly, Pilates can help you stretch and strengthen your body evenly to help balance muscles and improve posture to prevent injuries and swing compensations. I have started to incorporate Pilates into my Cardiogolf workouts to help improve:
  • CONCENTRATION-Pilates teaches you breath control to help you stayed focus throughout your round of golf.
  • CORE STRENGTH-Pilates will help you develop core strength, so you can learn to swing from a strong center (your core) and prevent injury.
  • BODY CONTROL-Pilates can help you develop strength and stability (your ability to hold certain positions) to make your golf swing effortless.
Email info@cardiogolf.com to sign up and for more information.
Visit Cardiogolf.com for more information.
Order the Cardiogolf Video Series
Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.
Visit Cardiogolf.com for more information.
Click here to see my favorite training aide. 
Follow my Instagram at Cardiogolf
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For more information visit Cardiogolf.com
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Pilates for Golfers-Ab 5 Series

The golf swing can be very forceful on the back, often missed-hit shots or out of sequence golf swings can lead to injury. One way to prevent injury is to improve core strength and hip flexibility. This exercise can help strengthen core strength and help improve hip flexibility.

In the golf swing, the spine must stabilize as other parts of the body move. So it is important to strengthen core muscles.  If core muscles surrounding the spine are weak, then those muscles can’t contract to create resistance to allow the arms to swing freely through the ball.

It is important to strengthen core muscles, not only to create power in the golf swing, but to protect the spine from the force of the golf swing.

This series of classical Pilates moves, collectively known as the Series of Five or ‘Ab 5’, is essential for golfers who want to improve core strength and stability.

The first of of the Series of Five is the Single Leg Pull.  This will strengthen your lower back and core muscles to protect you from injury.

In these exercises, you will be stabilizing your spine and core muscles as your arms and legs move in different directions, just like you have to do in the golf swing

Single Leg Pull

  1. Lie on your back and hug both knees into your chest.
  2. Extend your right leg long as you place your left hand on the outside of your right knee and your right hand on the outside of your right calf or ankle.
  3. Curl your head and shoulders off the mat, tucking your chin into your chest.
  4. Extend your elbows wide as you inhale then exhale and switch legs.
  5. Pull your knee into the midline as you alternate hugging one knee in and lengthening the opposite leg.
  6. Move with control as you pull your abdominal muscles towards the mat.
  7. Finish by hugging both knees in and resting head and shoulders on mat.
  8. Do 8 to 10 repetitions on each leg.

A new way to practice: Cardiogolf video series includes drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time. Click here to see a New Way to Practice.

Click here to see my favorite training aide. 

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For more information visit http://cardiogolf.com

Visit 15toFit.com to see schedule and sign up.  

Cardiogolf 1000 Practice Swing Challenge-Day 6

A note from Karen:

The challenge is straightforward-simply make 1000 practice swings during the month (30 swings a day)  to improve your swing technique and increase clubhead speed.  You don’t need to go to the driving range or golf course, you can simply make practice swings in your garage or living room at home a few minutes a day.

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. 

Today I am using a Pilates ring to practice my swing.  Click here to learn more about Pilates. 

Stretch Your Arms on the Follow-through

Day 5

In the golf swing, the spine must stabilize as other parts of the body move. So it is important to strengthen core muscles.  If core muscles surrounding the spine are weak, then those muscles can’t contract to create resistance to allow the arms to swing freely through the ball.

It is important to strengthen core muscles, not only to create power in the golf swing, but to protect the spine from the force of the golf swing.

This series of classical Pilates moves, collectively known as the Series of Five or ‘Ab 5’, is essential for golfers who want to improve core strength and stability.

In these exercises, you will be stabilizing your spine and core muscles as your arms and legs move in different directions just like you have to do in the golf swing.

Watch as 15 to Fit Pilates, Barre and Fitness owner, Patrea Aeschliman, coaches me as I demonstrate the ‘Ab 5’ series. Join me as I take the #15toFitAb5Challenge where I do ‘Ab 5’ every day this year.

Take the Cardiogolf 1K Practice Swing Challenge with me.  Post a note  on my Facebook page letting me know that you are up for the challenge.

Follow my Instagram Page to see me make 30 practice swings a day for one month-Follow my Instagram at https://www.instagram.com/Cardiogolf/

Click here to see my favorite training aide. 

Follow my blog at https://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com