Hey everybody. This is an exciting article that I really want to share with you all. Sometimes the simplest of alterations in the way that you train can have the absolute biggest impacts on how fast you improve. The article and video I've attached below gives you a very simple solution to help you improve by having your brain intuitively help you to improve your movement patterns in your golf swing so that you will gain improved contact and consistency.
I hope you enjoy!
Diet and nutrition has become a huge interest of mine in the past few years. It's relevance to how we perform both on and off the golfcourse is massive. What we put in our mouth effects who we are, you can not deny this. Out diet is the fuel that we survive off of and the quality of that fuel determines the quality of our lives period. You may think you can get away by feeding yourself on bad fuels for a while, but sooner or later your motor will eventually seize up!
Now I've been a bit of a fanatic eating mostly healthy for quite some time now and I feel great. But recently I've been reading and studying the positive effects of fasting for the benefits of cleansing my body's cells(Mostly my brain cells!....Hahaha..Stop laughing!) :-)
So I figured, why not attempt doing a juice fast for one week. Now today is my first day back on a regular diet again but let me tell you what I experienced during my week of juice fasting.
First of all, I had NO intentions of losing weight during this fast so I therefore did not weigh myself before and after. Though I will make a note that I definitely lost most of my "love handles" and a bit of my belly fat too.
I did not starve myself infact I drank about 4 liters of juice a day, plus a couple liters of water even though I was never thirsty.
The Juice was approx. 80% veggies and 20% fruit/berries.
I juiced my meals for the day fresh every morning and the ingredients varied from:
Beets, broccoli, celery, spinach, chia seed, avocado, carrots, blueberries, strawberries, lemon, ginger, apple.
The first 3 days were weird, I definitely felt focused, and my usual daily craving for drinking coffee all day was gone. When I got home after a long day of teaching, instead of unwinding infront of the TV I felt more active and appreciative of my surroundings. One evening I went for a nice walk on the beach with my wife and our dog and was amazed by the beauty of the environment(usually i take it somewhat for granted as my mind is half focused on my work, always).
Day 4 started like the others. I had a 3 hour clinic I was teaching and I had a blast as i usually do. High in energy with a ton of enthusiasm, helpful, and entertaining, as I usually try to do these clinics, it felt good. But later in the afternoon, I believe it all began to take its toll. I literally felt like I was driving with all tires flat. I felt weak and a little dizzy too.
The evening of my fourth day of fasting i had a guest that I'd promised to make a smoked salmon on the BBQ for, so when I'd prepared this fantastic feast for my guest, i tried a piece of this delicious smoked salmon myself, and it was delicious!
The Smoked salmon was of course not part of my diet for my week of fasting, but I feel it was necessary for me because immediately afterwards, all the air was back in my tires and I get strong and alive again.
Day 5 and 6 were back on track and I felt good again on my juice fast.
Though mentally, when I decide to do something like I've attempted with my week long juice fast, it is easy for me to stay focused on the task almost all the way through however the closer I got to completing the week(the finish line), the more i started thinking about what I was going to eat again on my first day back on a regular diet. This of course made it tougher, and I almost gave into the temptation of eating the night before!
Do I feel more cleansed? Couldn't tell you, I don't have the evidence to prove either for or against.
How do I feel now? A little tired but good.
What was the hardest part of it? Feeling the lack of strength to really do a hard work out, though I tried.
What was the best part of it? The fresh feeling of focus and clarity that I had on the first 3 days.
Would I do it again? Definately, though not too often, perhaps biannually. And I might try a different type of fast next time, perhaps 5/2 with only 2 days of fasting.
Recommendations: don't attempt this on a week of competition, look at your calendar and find some time where you will have time to recover afterwards before doing a competition.
For more information on how you should eat to take your performance to another level, there is an extensive chapter in the Golfers Handbook written by Performance Nutritionalist Pernille Steenberg
PGA Professional & TPI Medical and Fitness Coach
Featured writer for GolfWRX
Author of the Golfers Handbook - Save your golf game and your life!
On the attached link below is an article that I wrote for GolfWRX that i think you need to read. More often than not, i encounter golfers that have poor posture. Poor posture is one of the main causes of poor swing mechanics. Luckily with the right help you can usually improve your posture to enjoy measurable results in your shots.
I hope you enjoy this article, and we'll see you next time!
Do you ever wonder why the best in the world hit the ball so consistently? Well here is one of the simplest but perhaps most misunderstood fundamentals that the best have though you may be lacking in your swing! Balance!
Have a look at this video and learn how you can achieve better balance that will lead to better ball striking and more consistency in your golf shots!
First of all i'd like to state that I'm not a nutritionalist, however I am a nerd. And what do nerds do best besides forming nerd - herds? We try to research, learn and understand a lot about whatever we find interesting and necessary! Now there's a ton of things that I find interesting in the golf performance world, so I try to nerd a lot in these areas. Fortunately I have a lot of nerd friends that I learn a lot from in these areas and even though we call ourselves a community, we are nothing more than an old fashioned nerd-herd inspiring each other to understand even more!
Here is the latest and greatest tip for you that I am sharing through understanding the importance of hydration!
We probably all have heard at one time or another that hydration is important, but here are some facts that you maybe have never thought about before!
Keeping hydrated and the quality of what you drink is perhaps even more important than what you eat! That's right, the average person can survive up to a few weeks without food, but will die within a few days without water. Think about it, your body and it's organs consist of about 70% water, even your brain is about 70% water! So we obviously need a lot of water to maintain well being and well...life!
So we've all heard from different sources that we need to drink about 8 glasses day of water, so why is it that experts estimate that 70% of the western world is mildly dehydrated all the time? I can imagine in different parts of the world where fresh water resources are scarce that hydration might be a problem, but not here in the western world. Is it laziness that leads to dehydration, or lack of understanding the importance of it? Why?
Well believe it or not, a lot of people substitute food for hydration because they misread the symptoms of being thirsty. Often when you feel hungry your brain tells you to eat, however this is often thirst being misread! Next time you feel hungry, try drinking a glass of water, then wait 10 minutes...if the hunger has gone away then you were only dehydrated.
Here are other symptoms of dehydration;
- dark colored urine
- High blood pressure
What about performance and hydration?
First of all your joints will stiffen up if you are dehydrated, preventing your body to move efficiently! Not to mention your organs will not function properly preventing your muscles from working to there full potential.
Recovery - maintaining good hydration helps flush the toxins out of your body so that you can speed your body's recovery up by replenishing the nutrients to the necessary parts of your body to fully recover faster!
Your body loses a good portion of water each day through urinating, sweating, and for those of you that have abad temper-STEAM! YesYes, you know what i mean. You throw a temper tantrum and your head goes all red and steam comes out of your ears, right? :-)
But seriously, you will need to replenish your hydration through drinking water....PLEASE don't be fooled by advertising telling you to drink Vitamin drinks, sports drinks like Gatorade, diet soft drinks, soft drinks or even some regular water that has traces of chlorine and a ton of other chemicals in them. Marketing campaigns are clever, they know we all are a "little" health conscious or looking for more energy, so more and more of them are selling their products and labelling them healthy or energetic! One question, do you trust politicians? NO of course not, so why would you trust companies Using similar marketing campaigns to sell there products, come on geez, use common sense here people and vote NO to unhealthy drinks, it is after all your life and your body!
NOW here's where this hydration thing gets exciting....... WHAT is HIGH QUALITY H2o? Now try this on for size, NO H2o.... but H3o2, WHAT? Nope it is not a typo or the name for the new pink R2D2 in the new StarWars movie, it is structured water which is proven to give more energy than regular H2o! H3o2 is pressured water that comes from deep down in freshwater wells, water from vortexing or swirling eddies in freshwater rivers, or even rain water. Dr. Pollack from the University of Washington has been researching the molecular structure of structured water, and explains in the book Effortless Healing by Dr. Joseph Mercola how the molecular structure is more compact than in regular water, which is better suited to penetrate our cell walls to deliver hydration more efficiently. WOW! There are tons of researchers around the world getting involved in this, just google it and you will have access to different research from around the world.
Where can you get your H3o2 source from?
-Fresh organic fruits and veggies have an abundance of H3o2(but not cooked) You can even buy your own Vortexing machine http://vortexwatertech.com though i have not tested this device personally, there does seem to be a ton of evidence pointing towards structured water being the future in high quality H3o2! There are even tests that prove that if you grow plants or trees, you will have a 30-40 % better harvest rate using Structured water as opposed to regular H2o.
Do not under estimate the power of high quality water, just look at where hydrogen was taken from to create the "A"bomb, water right!
The one thing that you need to take from this article is that YOU need to drink water, your quality of performance on the golf course and in your life depends on it!
Now if you want to take your game to the absolute next level of performance then do yourself a favor and order your copy of the Golfers Handbook - Save your golf game and your life! for only $9.99,- TODAY on the iTunes link below
I hope you've enjoyed this tip and thank you for supporting us!
PGA Professional &
TPI Fitness & Medical Coach
Author of the Golfers Handbook - Save your golf game and your LIFE!
Student for life!
Lately there has been a bunch of new products popping up on the market that claim to give you more speed ergo more distance!
One of the best examples of this is the heavy club, which actually isn't a new product, though if you redesign it, re package it and then rename it and tell everyone how some washed up college basketball star gained 40yards with his drives then it must work. The funny thing is that this kind of advertising campaign really works, because lately here in Denmark where i live there has been a bunch of my clients asking me about it, and i give them the honest truth, however i can see in their eyes that they've already bought it or their going to put it on their wishlist for christmas anyways, WHY? Because they are all looking for the quick fix.
Pros and Cons of the heavy club:
First the pros, well one of the HUGE factors in generating speed in the golf swing is the ability to have all your bodies segments work in an efficient order so that they can transfer energi from your feet up through your body and out to your arms and the clubhead. We call this phenominon the "Kinematic Sequence".
Imagine your bodies joints and muscles being attached to each other similar to the links on a long chain lying on the ground, you pick the one end of the chain up and swing it up and down like using battle ropes at the gym for a work out.
If all the links on the chain are attached and moving well you can create a wave of energy from one end to the other, This is similar to how the kinematic sequence works, passing energi up the chain one link at a time.. However if one or more links on the chain are broken or rusted together the wave loses energi and either gets weaker or stops abruptly. Unfortunately our bodies can have similarity's to the rusty or broken links on the chain by having stiff joints or muscles that for whatever reason aren't working proficiently which causes limitations and poor movement patterns, hence the phrase you are only as strong as your weakest link!
Back to the heavy club, if you're a high handicap golfer that tends to have a very poor Kinematic sequence in you golfswing, then using a heavy club might help you line your chain(your body) up so that you're able to swing it in a more efficient movement simply because of the added weight you will automatically recruit a better movement to support the extra weight. But if you have poor links in your chain(joints and muscle limitations) you will not be able to transfer the energi efficiently through your body. However, you still might have an improved Kinematic sequence than what it was before, so it might help the high handicap golfer for sure!
The cons are that your goal is to teach your body to move faster in order to create more clubhead speed so that you can hit the ball further. Here's the thing, if you ask a marathon runner to enter a 100meter sprint, he'd lose for sure, and if you asked a 100meter sprinter to run a marathon he'd also lose right? So what are you asking yourself to do in the golfswing then, run a marathon using endurance muscles that twitch slowly or sprint with fast twitch muscles that fire rapidly?
I know that if i'm asking for more clubhead speed then i'm going for the fast twitch muscles because a golfswing is a ballistic movement! So, by swinging something heavy you aren't moving fast at all, you are moving slowly. The more you teach your body a slow movement pattern the more instinctive it will do it until eventually it will only move slow because it has been taught to do so.
Here's the thing, for both the Kinematic sequence and the fast moving muscles to work efficiently together, you'll need minimal limitations in your joints and muscles so that your muscles are ready to transfer energy up the chain, you'll need strength and speed so that your body and muscles can fire rapidly, and lastly you'll need a really good braking system!
What? Why do we need a braking system you ask. Great question! If you created a ton of speed in one direction and aren't able to stop it in the other direction then you will get injured and your brain knows this! So your brain creates what is called a governor. It prevents you from moving too quickly in order to help control your movement.....WHAT! But i feel the need for speed! I know, I know, be patient young jedi warrior, If it is speed you need, then speed you shall have!
The only way to remove the governor that your brain creates to slow you down and prevent you from getting injured is to give it a reason to remove it. Gain proper stability through proper posture, technique, remove any limitations through proper mobility and stability, strength, corrective movement patterns.
But i just wanted more speed, i didn't think i'd have to actually have to work hard and train smart to gain more speed, i thought a magical product would do it for me! Get over yourself ad get to work.....but enjoy the process of improvement!
Here's how you can get started,
FIRST find out if your body has any broken or rusty links, how? Visit a TPI fitness or medical expert and get an assessment, or if you don't have an expert in your area then order a copy of the Golfers Handbook on iTunes and get started today!
By removing any limitations you then earn the right to move to strength which in turn gives you the right to train speed! If you combine all these factors while working with a great PGA swing coach then watch out world!
Here is a link to a podcast that talks about an actual product that is scientifically proven to help increase speed called Super Speed Golf. However Super speed golf will only help you if you work on the other factors i've mentioned above to help increase your speed.
Do it in this correct order and you will find eternal happiness!!! Do it in the incorrect order and you won't find a lot other than a great journey on a path to nowhere, but hey, life is a journey right, so what the heck! And after all we do learn from our mistakes right? So don't be a wisenheimer and stop wasting your time with quick fix remedies and get started on the right path where you can enjoy your journey to greatness!
I hope you've enjoyed my tips for speed and thank you all for supporting us!
Coach Adam Stevenson
PGA Professional & TPI Medical/Fitness Coach
Author of the Golfers Handbook - Save your golf game and your LIFE!
Having poor posture in your golf set-up forces you to make compensations in your golfswing. Compensations ARE in-efficient movements that lead to inconsistant shots and potential injury!
In this video I demonstrate a test for you to see if you have the ability to have good posture and the strength to maintain it while rotating your body in a ballistic movement such a s a golf swing! I also offer some exercises that can lead you to improvement. But the best would be to visit a TPI certified expert that can give you a full assessment to see if you have any other limitations that can prevent you from have good posture. Or if you don't have an expert in your area then I strongly recommend you ordering a copy of the Golfers Handbook available in e-book format on iTunes for only $9.99,-
The Golfers Handbook is a tool that will guide you through your process of improvement in your golfswing!
YOUR BODY is all about movement patterns!
Your body will always try to move the easiest way it possibly can. So whether you’re trying to swing a golf club or trying to swing your partner round and round, YEEHAA doe see doe with your partner….your body will search for the easiest route possible to move! Interestingly though, if you have any limitations in how well your body can move due to previous injury or just stiff joints or unpliable muscles then your body will move around those limitations in an attempt to do the movement you’ve asked it to do.
However when this alternative route of movement occurs you unknowingly recruit other joints or muscles to take up the extra work load to pick up the slack from the lack of movement caused by your limitation. Compensating for limitations in movement by overloading other areas of the body is like taking the fast-track to injury and lack of performance.
If you play golf, then make no mistake, you are a performance athlete. That’s right, if you are trying to make that little white ball fly consistantly straight and long, then you’ll need to make a ballistic movement and believe me, ballistic movement and compensations for movement limitations is a recipe for disaster.
What’s really interesting is that every time you make a movement that is compensating for a limitation then you are strengthening that movement pattern. So let’s say you were injured at some point in your life, but you continued to train because you thought that Captain America would do it, so you should too. I’ll just work through the pain, injury’s are for wimps, no pain no gain and so on and so on. NO! Do you really think that is a good idea, embedding a memory of a poor movement pattern in your golf swing or dance moves is not a good idea. In fact study’s have shown that even after recovering from an injury your body will still try to move in a compensation pattern for up to 6 months afterward, and if you’ve been training the whole time then chances are you’ve just been strengthening a movement fault that will often lead to poor performance and often to a re-occurring injury.
So as BA Barracus would say, “I pity the fool that messes with me” or in this case with yourself, because training while injured is messing with your future performance.
Now, perhaps the most important step towards your improvement is your next step. You need to step forward and see if you’ve got any limitations that are preventing you from moving properly. Go see your local TPI certified expert. Or if you don’t have an expert in your area, then do yourself a favor and order your copy of the Golfers Handbook - Save your golf swing and your LIFE! today.
You need to have a physical screening to see if you have any limitations. Identifying your limitations and improving them is by far the fastest way to improvement. Your body is your body, and you and only you is responsible for its movement.
By improving your limitations you are giving yourself a future. But sometimes removing limitations isn't enough, because if you've engraved a compensation in your movement pattern then you'll need to reset your movement pattern by learning a new movement that is supported by your new freedom of movement. You may need to learn how to activate muscles that have been inhibited in your earlier movement. This may involve working with a PGA swing coach that will work together with your TPI expert and that has an understanding of the importance of how your limitations have restricted your golfswing and forced you to compensate by way of a possible swing fault.
I strongly recommend that you take this advice and start taking steps forward to improving your performance and preventing injury.
Thank you for supporting this webpage and good luck.
Coach Adam Stevenson
PGA Professional & TPI Certified Coach
Author of the Golfers Handbook - Save your golf game and your LIFE!
Here are some tips that will hopefully help you and that you may benefit greatly from!
I hope you enjoy and please feel free to comment or make a request if you have some sort of question that you feel you need answered!
Coach Adam Stevenson
PGA Professional & TPI Certified Expert
Author of the Golfers Handbook - Save your golfgame and your LIFE!