Tag Archives: Cardiogolf

100 Cardiogolf Drills and Exercises with the Shortee Club-Feet Together 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

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 once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or 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.

Use the Cardiogolf ‘Shortee’ Club to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Club to practice anywhere and at anytime.

100 Cardiogolf Drills and Exercises

  1. Set-Up Practice
  2. Grip Practice
  3. Back Arm Only Drill
  4. Impact Drill
  5. Forward Lunge with Arm Extension
  6. Front Arm Only Drill
  7. Back Arm Only Drill on an Uphill Slope
  8. Hand Placement 
  9. Squats with Arm Extension
  10. Back Arm Only Drill on a Downhill Slope
  11. Overhead Arm Reach
  12. Front Arm Only Drill on a Downhill Slope
  13. Alignment Drill
  14. Lunge and Twist 
  15. Y to L Drill 
  16. Side Flexion
  17. Wide Takeaway Drill

Today we focus on balance-

Balance is one of the most overlooked aspects of the golf swing.  A normal stance creates a wide stable base with which to swing.  Take away that stable base, like swinging with your feet together and you will really test how good your balance is.

When your feet are together you have no choice but to let the club swing freely as your body stays centered.  If you move your head or body when your feet are together you will lose your balance.

Test your balance today.  Try hitting some shots with your feet together. If you move your head or lunge with your body as you swing with your feet together then you will be thrown off balance. This classic drill will help ingrain the feeling of swinging the club not allowing you to lunge at the ball with your body.

Feet Together Drill-
  • Use your normal grip to hold the Cardiogolf Shortee Club.
  • Stand with your feet together. Keeping your head steady, swing the club back to the top and through to the finish.
  • You may have to shorten your swing to keep your balance.
  • Return to start position after each swing.
  • Do 8 to 10 repetitions.

Practice something about your game everyday. #CardioGolfChallenge

Visit Cardiogolf.comto get your own ‘Shortee’ Club.

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide.

Karen Palacios-Jansenis 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 ProfessionalsKarenPalacios-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 Twitterand Facebook.

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

Clothes provide by Nike Golf #NikeGolfClub

Cardiogolf Daily Dose-Stay in Your Shot

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

Stay in Your Shot

If you top shots, most likely you are standing up as you strike the ball. Ideally, you want to keep the same angle your torso and legs formed at address position the same throughout your swing. Many high-handicappers stand up (straighten their legs or lift their torsos) as the they strike the ball resulting in an array of bad shots including thin and topped shots, pulls and slices. If you take a look at professionals, you will see that they keep their spine angle through out their swing and even many squat down as they strike the ball.

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 me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise #113

Should I Exercise When I am Sick?

The good news is that we are officially past the peak flu season. The bad news is there is a ‘second wave’ flu going around according to the CDC.  Ugh, and lucky me, I think I got that second wave flu last week.  But, I am on the mend, and ready to get back on course and in the gym.

Deciding whether or not to workout, if you don’t feel, well can be a difficult decision. You want to stay in shape, but you don’t want to make yourself more sick either.

Here are a few guidelines from the Aerobic and Fitness Association of America to help you make the decision of whether or not to work out.

  • First, check with your physician to see if it is safe for you to exercise while you are sick.
  • Consider others: if you are contagious, you should probably skip going to the gym where you could contaminate other people.
  • Consider the risks of exercising while you are sick. One major risk of exercising while you are sick is heatstroke and heat exhaustion. When you are sick or feverish, the body doesn’t deal with overheating as well as usual and therefore you run an increased risk of heatstroke, which can be fatal.
  • Another major risk factor of exercising when sick is the potential of developing a viral infection. According to David Schechter, M.D, sports medicine specialist, viral infections can lead to heart failure and even death. Although, this condition is rare, it is best to avoid overexerting yourself.

Exercising when you are sick may make your condition worse. If you have bronchitis, for example, according to Dr. Schechter, the stress of exercise, and the temporary dip in the immune system that has been documented to occur with strenuous exercise, could lead to a worsening of the bronchitis or the development of pneumonia (a serious lung infection).

Use common sense when you are sick and are considering working out. Avoid exercise when you have a fever, muscles aches, shakes, chills or vomiting. These symptoms are often present with a viral or bacterial infection is at its peak.

Although a quick workout while you are sick may be a temporary “pick me up”, but avoiding exercising while you are sick may be your best bet to a speedy recovery.

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

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 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.

Stay On-Course with Your Health and Wellness:
Cardiogolf recently teamed up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

My favorite snack on the golf course is the Plant Pro Bar.

The gluten-free Plant Pro Bar packs the power of Moringa and 15 grams of protein in one convenient bar. Featuring Zija’s exclusive Moringa Leaf Protein and 3 other high-quality plant proteins, these bars are perfect for golfers looking for energy on the golf course.

BENEFITS
  • Provides 15 grams of high-quality plant protein
  • Supports lean muscle, energy, and nutritional needs
  • Provides 3 grams of dietary fiber
  • Features the nutritious Moringa Blend (leaf powder, seed cake powder, and fruit powder)
Ingredients: Vegetable Protein Blend (Pea Protein Isolate, Pumpkin Seed Protein, Brown Rice Protein, Moringa Protein Concentrate), Peanuts, Vegetable Glycerin, Organic Tapioca Syrup, Chocolate Coating (Cacao Beans, Cane Sugar, Cocoa Butter, Sunflower Lecithin, Vanilla Beans), Chocolate Liquor, Sunflower Oil, Partially Defatted Peanut Flour, Organic Quinoa, Natural Flavors, Moringa Blend (Moringa Leaf Powder, Moringa Seed Cake Powder, Moringa Fruit Powder), Sea Salt.

Follow me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Nike FLYKNIT RACER G Shoes Are Game Changers

A Note from Karen:

As a member of The Nike Golf Advisory Staff, I get to participate in Nike product development and promotions.  Recently, Nike sent me brand new shoes they just launched called FLYKNIT RACER G and they are going to be a game changers for golfers and athletes.

Watch video…

#CHASEYOURS

The Running Icon Has Hit the Fairway! Nike FlyKnit Racer G Shoes for Men and Women.

These new shoes are lightweight, breathable and supportive. I’ve played a few rounds with them and was amazed at how they were super stable and gripping, but comfortable at the same time.  And for me, what is really great, is that I  can wear them on the golf course and then to the gym.  Just like Cardiogolf, these shoes can help improve your golf game and fitness at the same time.

Get yours at Nike.com.

 

 

Cardiogolf Daily Dose-Benefits of Lunges for Golfers

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

Benefits of the lunge exercise include developing strength and firmness in your lower body. The twisting part of this exercise teaches you to rotate over the resistance of your lower body just like what you need to do in the golf swing.

In Cardiogolf, we do a variety of lunges in different planes of motion. The reverse lunge with twist works the muscles differently than the forward and side lunges. All are good to help increase strength and mobility in lower lower body.

Reverse Lunge with a Twist
  1. Hold an exercise ball with both hands and extend your arms.
  2. Lunge backwards with your left leg, keeping your arms parallel to the ground.
  3. As you lunge backwards, simultaneously rotate your torso to the right, keeping your arms parallel to the ground, hold position for a moment.
  4. Return to the start position and repeat on the opposite leg.
  5. Do 8 to 10 repetitions on each leg.

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 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.

Stay On-Course with Your Health and Wellness:
Cardiogolf recently teamed up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

My favorite snack on the golf course is the Plant Pro Bar.

The gluten-free Plant Pro Bar packs the power of Moringa and 15 grams of protein in one convenient bar. Featuring Zija’s exclusive Moringa Leaf Protein and 3 other high-quality plant proteins, these bars are perfect for golfers looking for energy on the golf course.

BENEFITS
  • Provides 15 grams of high-quality plant protein
  • Supports lean muscle, energy, and nutritional needs
  • Provides 3 grams of dietary fiber
  • Features the nutritious Moringa Blend (leaf powder, seed cake powder, and fruit powder)
Ingredients: Vegetable Protein Blend (Pea Protein Isolate, Pumpkin Seed Protein, Brown Rice Protein, Moringa Protein Concentrate), Peanuts, Vegetable Glycerin, Organic Tapioca Syrup, Chocolate Coating (Cacao Beans, Cane Sugar, Cocoa Butter, Sunflower Lecithin, Vanilla Beans), Chocolate Liquor, Sunflower Oil, Partially Defatted Peanut Flour, Organic Quinoa, Natural Flavors, Moringa Blend (Moringa Leaf Powder, Moringa Seed Cake Powder, Moringa Fruit Powder), Sea Salt.

Follow me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise #113