June 2013 Archives

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Fitness is so much more than just working out in a gym with equipment. You will need to learn more about the way your body works, have persistence to keep going and stay motivated, and be patient so you’ll achieve lasting success in your personal physical fitness goals. Below, you will be provided with tips that will help make your fitness regimen a better one.

If you haven’t worked out in a gym before, have a personal training give you some tips. A personal trainer’s job is to help you devise a plan to overcome obstacles and reach your fitness goals. For a beginner, the gym can be intimidating; a trainer can help by showing you around and giving you instructions. This can give you a leg up for kicking off an effective, long-lasting exercise routing.

Signing up for a multi-month gym membership is a great way to make sure that you stick with your fitness program By purchasing a membership you will be motivated to continue exercising. This isn’t an appropriate strategy for everyone; don’t bother trying it unless you’re finding it difficult to maintain your motivation.

When it comes to improving health and fitness, walking is definitely one of the best exercises. To maximize the effort that your calves put out, you should be walking heel to hoe. This is accomplished by first pushing with your heel, and then push off with your toes. Incorporate the arms also by ending them at the elbow and moving them at the side with every step.

Plant a garden of your own. A lot of people are surprised to find that starting a garden is actually a lot of work. For example, a garden requires weeding, digging and a lot of squatting. Gardening is one of the best hobbies to help get you in shape.

Heavier Weights

Stay motivated by setting personal fitness goals. This helps you see and overcome obstacles without shying away from them.

To increase muscle mass lift heavier weights and do fewer repetitions. Start off by choosing a muscle group like the chest. Warm up by lifting lighter, easier to lift weights. Try doing around 15 or so reps for the warm up. The second set should consist of heavier weights with half the amount of repetitions. Add five pounds of weight each time.


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Develop a fitness log that lists the exercises that you completed throughout your day. This log should include not only the workouts you complete, but also any additional exercises completed throughout your day. Buy a pedometer and look to see how many steps you take during the day; write that down, too. This type of written accountability will help you understand your total progress as you move towards your end goal.

Before beginning your bench workout, firmly press the cushion down with your fingers in order to test the padding thickness. If it is easy for you to feel the wooden surface beneath the padding, move on to another machine. A bench with stingy padding will not give you correct support, leading to possible bruising or even worse injuries.

It’s important to strengthen your thighs in order to protect your knees. A very common sports injury is getting a torn ligament just behind the kneecap.

A good workout is kickboxing. No matter how fit you are, it is nearly impossible to end a kickboxing routine without feeling thoroughly worked out. This is a great way to get very strong and to burn quite a bit of calories at the same time.

Accelerate weight loss by increasing the density of your workouts. Completing many exercises in a short amount of time will help you get into shape faster. Do many sets with short or no breaks at all. You will shed more pounds this way.

Between set, you should stretch out the muscle group you are working. You need not stretch for long; 30 or even 20 seconds should be sufficient. People who stretch while they are working out can build strength by 20 percent! Also, stretching can prevent injury.

Endless crunches do not necessarily equal a six pack. Abdominal exercises do strengthen your muscles; however, they don’t burn belly fat.

A great tip to help you get physically fit is to buy some rollerblades. Rollerblading isn’t popular like it was a couple decades ago, but it’s great for burning off calories now. Rollerblades are still available at many stores.

Fitness is one thing that can be enjoyed by everyone, but only those very serious about it, will try to perfect their fitness routine every chance that they get. With your new wealth of fitness knowledge, you will be better able to create a plan to help you achieve your goals.

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Women Golfers Set New Standards For The LPGA

It used to be unusual to turn on the television and catch coverage of an LPGA (Ladies Professional Golf Association) tour, but that’s not so anymore. Women are proving to be quite adept at golf and an exciting sport to watch, and networks and sponsors are catching on that people want to watch these talented women play. Of this season’s 34 women’s tournaments, only a handful won’t be televised.


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Tip: Practice is the key to resolving the common error of slicing. Slicing is caused by the club hitting the ball incorrectly, which makes it curve to the right.

The hottest golfer on the LPGA circuit right now is Annika Sorenstam, currently the 2005 leader. Swedish-born Sorenstam is only 34 and began playing golf at the age of 12. In 2004 she posted 16 top-ten finishes (including eight wins) in 18 tournaments, and earned a record-tying seventh Rolex Player of the Year award, tying Kathy Whitworth for the most in LPGA history. She was the first women’s player to earn more than $15 million, and halfway through 2005 has already earned nearly $1.6 million.

Tip: Don’t bring your club back so far; it will help give your swing more power. Although pulling back the club will increase the power of your swing, when you swing back too far, you lose your correct posture and this can result in your missing the ball entirely or even cause an injury.

There are plenty of young women golfers following Sorenstam’s lead, realizing that women can also excel in what used to be known as a man’s sport. Players like Michelle Wie, Brittany Lang, Paula Creamer and Morgan Pressel are all beginning to make a name for themselves. Creamer, a 2005 high school graduate, had already earned more than half a million dollars this year alone by the time she took her diploma.

Tip: Implementing some baseball tactics into your golf game can be a great way to improve your swing. This can help you shift your weight correctly, and the repetition from practice will help to perfect any swing.

Many of these young women are coming up through the ranks of LPGA-USGA Girls Golf, a developmental junior golf program designed to not only teach girls the game of golf, but also life values such as patience, respect, perseverance and honesty. These girls are also learning to lead a physically-fit lifestyle. More than 4,500 girls ages 7-17 participate at 181 sites nationwide.

This is an exciting time for women’s golf and an opportunity for young players to make their mark in history.

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A Golf Fitness Coach Equals Great Golf

Golf fitness coach. Have you ever considered one…and if so, what exactly were you looking for? There are many ‘general fitness’ trainers trying to get a piece of the golf fitness and training market that seems to be rapidly gaining exposure both on the television and in print thanks to Tiger, Vijay and Annika.

But the first thing you need to consider when looking into hiring a golf fitness coach or program is the trainers experience in golf.

Yes…that is high on the list of requirements. Does he/she know golf? Do they know the biomechanics of the golf swing? How about muscle function during the golf swing?

Tip: Before teeing off, you and your partners should take note of which ball each person is using, including the color, brand and model number. Doing this will prevent two similar balls from getting mixed up when they are near each other, so you will not hit the wrong ball and suffer penalty shots.

An easy test is during the initial interview or if you’re researching it online is to either ask very golf specific swing technique questions; or take a look at the information on the website. You’ll find out real quick if this person or program can help your golf swing, game and health.

A golf fitness coach or program should incorporate strength, flexibility, endurance, body awareness, balance, stability and even a nutrition component.

Tip: It is important to always ensure that you have adopted the proper stance. To make sure your stance is correct, without moving the feet, attempt tapping your toes.

It’s easy for a trainer to have a strength component…but is it specific to golf? A quick test. Take a look at some of the exercises. Are any of them on seated machines for instance? If they are…run! This is NOT a golf fitness coach and/or program. This is considered ‘general fitness’.


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Tip: You will have to find out more about the different types of clubs. Most importantly, understand the huge variations from iron to wood or wedges to drivers.

Now stretching. There are dozens of stretches for all people. But take a look at some of them. Do they even remotely look like they will benefit your golf swing?

Tip: If you wiggle your toes in a certain way, you will be able to get over any problems in your stance. If wiggling your toes is hard to do when you swing, it will show they are leaning too far into the ball.

Stretches involving trunk flexibility; lower back; hamstring; and even shoulders specific to the mechanics of the swing are what you want. General stretches are better than nothing, but will delay your results. You want specific stretches.

Tip: Work around the problem if you can’t easily find a way to solve it. You might find that the problem works to your advantage or that others view it as a personal quirk that you engage in while playing.

Body awareness. Does any of the exercises resemble golf positions or phases of the swing? Do they look like you would be on your feet and in your golf posture? As stated above, if they are seated on machines, your body will learn nothing in regards to your golf swing.

Training your body specific to golf incorporates positions almost identical to what your body would be in during any part of the golf swing.

Tip: Put your entire body into your swing to get a powerful shot. Your body needs to accelerate with the finesse of a whip.

Stability. Training your body to improve stability in your swing can get a little complex if you really want to see results. The swing happens at between 80-100 miles an hour. One of the biggest flaws of amateur golfers is moving in their golf swing.

Tip: You have to remember to always keep your game of golf moving. Excessively slow play is extremely rude to the players behind you.

Moving either laterally (sliding), vertically (up and done) or both. This is death to your golf swing. To improve your stability involves specific strength drills most trainers don’t even know about.

I could go on-and-on about the requirements of a golf fitness coach or program. It is critical you make the right decision. I have heard horror stories of golfers working with ‘so-called’ golf fitness experts and their game getting worse. With the proper research this won’t happen to you. So definitely consider a golf fitness coach.

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Improving your fitness can be done in many ways, so it may be simpler than you initially believe to get started and stick with a routine. Try using the following ideas to get started on your path to improved physical fitness.

Strength Training

Make sure that you have an exercise regiment that will work for you. It’s extremely important that you enjoy the activity, so that you won’t see working out as drudgery.

The frequency of your strength training regimen depends solely on your goals. If you want more muscle mass, do less strength training. Ripped, clearly defined muscles will require more frequent trips to the gym.

Maintain a log of the exercise you complete each day. This includes all of your exercises, food, and beverages. You can even note the day’s weather. You will see what you need to improve on. Even if you don’t exercise on a given day, write it down.

Wear the right shoes when you work out. You stand a much higher likelihood of injuring yourself at the feet or ankles if you aren’t wearing specific shoes for the activities of your routine. Also, the wrong shoes can leave your feet tired and sore, discouraging you from continuing your exercise program.

If you perform repetitive movements, try counting backwards from your desired total. Watching the numbers decrease will keep you motivated better than watching them increase.

In order to keep motivated on their weight loss program, most people need to see immediate results. Scales may not motivate you enough. Try on some clothes you used to be able to wear. If you try the clothes on weekly while you are dieting, you will have physical evidence of the positive changes you are making in your life.


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Are chin-ups too difficult for you? Changing your way of thinking can help you greatly. Visualize your elbows being pulled down, instead of dreading the act of pulling yourself up. You will talk yourself into thinking they are easier and thus you will do more.

Exercise Shoes

Wear exercise shoes that fit. Shop for exercise shoes at night because your feet stretch during the day and will be at their largest when the sun goes down. Allow a half-inch of room between the end of your shoe and your large toe. Make sure you have some toe movement.

Try finding a name for your workouts other than “exercise” or “workout.” Referring to your routine by those names can reduce your motivation for exercise. When you go and exercise, instead call it running or cycling.

Although treadmills are a great workout option, it may be better to run outside. Treadmills offer convenience and are ideal for use during inclement weather, but running on the pavement is more beneficial.

An important fitness tip is to never exercise when you are sick. When you fall ill, your body needs all of its available resources for healing and recovering. It will be more difficult for your body to have endurance and to build muscle. Because of this, you should stop exercising until you recover. While you are healing, take care of your body with a good diet and plenty of sleep.

Between set, you should stretch out the muscle group you are working. You’ll want to stretch for about half a minute. Research has shown that men have increased their strength around 20 percent by stretching between sets. Stretching can also reduce your chance of injury.

Doing Box Squats

Tennis players know how to get strong forearms; read on for one of their tips. Find a flat surface and put a big piece of newsprint onto it.

Doing box squats can help you add size to and strengthen your quadriceps. By doing box squats, you’ll get explosive power for regular squats. The only thing you need is to set a box right behind you. Then you do a normal squat, except that you include a pause where you let your weight rest on the box.

In order to get a good workout, do some yard work. You need to move and your yard probably needs to have work done on it. It really is a wonderful, easy way to get moving. try improving your space once per week to get some physical exercise. The end result will be a better yard and a better body.

Before you get on the treadmill or the exercise bike for the first time, make an appointment with your doctor. Your doctor will know if exercising is right for you and which ones are best for you. Even if you feel like you’re already as fit as you can be, a doctor will be able to give you good advice on how to proceed.

m. workout.

A post workout cool down can help reduce soreness in the muscles that is created by the build up of lactic acid. A massage may help as well. Massage treatments will help you recover more quickly from the stresses of your day, too. A massage is an added incentive to exercise.

The tips you find in this article will help you establish a fitness routine. A key change that can help anyone is to make fitness something that happens on a daily basis, in one form or another, rather than just being reserved for one or two days a week. When you are fit and healthy, then problems can feel less intense, and you will have the energy to handle whatever does come up.

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Fitness Tips To Help You Get Fit And Look And Feel Great

Many people are self conscious about their appearance and the way they feel. If you are wanting to transform your body and get in better shape, then this article is for you. Read here for great ideas on getting fit.


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Tip: Don’t lift weights for more than an hour at a time. Muscle wasting happens within an hour.

First, understand that being healthy requires not only exercise. It also requires diet. Therefore, take a hard look at your diet. If it includes a lot of sodas, white pastas, and candy and not a lot of fruits and vegetables, it is time to change your diet. The foods you eat are an integral part of overall physical fitness.

Tip: When developing an exercise plan, it’s best to think creatively. Since there are a wide variety of activities available, you can find a number of ways to get fit without entering the gym.

Be sure you find ways to incorporate exercise each and every day. If you do not have time to devote a set time to exercise, you can get in a small amount of exercise in many different ways. One example is climbing the stairs at work instead of riding in the elevator. In addition, you can park in an adjacent parking lot and walk. You do not always have to devote thirty minutes or one hour to exercise. Simply exercising an extra 15 minutes per day can produce significant results.

Tip: Seek a variety of workouts so that you stay interested and committed. By opting for different classes you may discover a class that you love.

Don’t be afraid to ask for help. Talk to your doctor so that he or she can give you the best advice on how to succeed in your fitness goals. Everyone’s body is different, and only your doctor will know what is right for you. In addition, talk to your family and friends and see what advice they can give you. Finally, consider turning online. There are numerous online message boards specifically for people who want to get in better shape. These boards can provide you with an excellent community that will help you succeed.

Tip: Wear clothes that are comfortable when you’re working out. Resist any temptation to dress for looks.

It is important that you set some goals for yourself. Without goals, you have no way of measuring whether or not you are pleased with your progress. Your goals should be difficult but attainable at the same time. You do not want to have goals that are too easy because this causes you to not reach your full potential. On the other hand, you will not succeed in goals that are too difficult, which will only leave you frustrated.

Tip: It is often helpful to count backwards when you are completing repetitive exercises. Counting down makes it easier for you to keep track of your reps as well as keeping you motivated.

Make sure you stay positive and do not give up. Understand that there will be many occasional road bumps along the way. It will not be a completely smooth journey. There are going to be times that you mess up. For instance, you may have a day when your diet is not so good. You may miss a workout or two. You may gain a pound or two in a week. This does not mean you have failed. Instead, learn from your mistakes and correct them in the future. The only way you truly fail is by quitting.

As you have seen, getting fit is not an impossible task. As long as you are committed and utilize smart strategies, you can and will succeed. Commit today, and soon, you will have results.

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What Can A Golf Exercise Routine Do For Those Who Are Happy With Their Game

Can a golf exercise routine be useful to a golfer who is happy with the current quality of their game?


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Tip: One sage piece of advice about golf is to be easy about it all. Mistakes in golf are common, and laughing at yours will allow you to learn from them and stay relaxed.

You bet it can. While there are many useful benefits of a golf exercise routine to a person’s game even when they are happy with their current form, exercises have many other benefits that a golfer can enjoy and benefit from.

For example, lower back pains are fairly common on the course. And so is fatigue hence you will see some golfers form deteriorate as the game proceeds.

They are simply getting more and more tired. The more tired they get, the worse their game gets because they even start to lose concentration at critical moments.

Tip: Switch to a lighter weight grip if you seem to be swinging too quickly and not able to glide through your swing properly. By making this simple adjustment and focusing on the mechanics involved in your swing in this way, you may feel the head of the club is just a little heavier and gives you a better swing.

Did you know that just a single exercise within a good golf exercise routine can greatly strengthen your back to the extent where you will be able to play 18 holes without breaking a sweat? Or even hit balls the whole day without feeling that lower back pain.

This lower back pain could either be caused by strain and fatigue as the golf swing usually utilizes the lower back muscles to a great exetent.

Tip: If you want a powerful golf swing, use all your bodies muscles, in particular the leg and trunk muscles. Use your legs to power your swing and swing your body in a whip-like motion.

Or it could easily be an injury. Golf exercise routines will deal with both instances in that they greatly help a golfer reduce on their risk of getting injured in the first place.

Many golf injuries are caused by the golfer over-straining certain muscles as they desperately try to get the swing technique right and improve their scores.

Tip: One way to keep your motivation about golf is to simply make the game as fun as you can. Always practice, and ask for advice and tips from more experienced golfers, and your game will improve dramatically.

The muscles and body are not prepared to be stretched to the limit and the result for a golfer not involved in any golf exercise routine can be a nagging injury that will keep them off the course for a long time. It could even be the dreaded injury that will tend to recur the moment they think they are healed and start to play the game again.

Golf exercise routines will help you avoid these situations.

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Golf Swing Trainer What Is It?

Golf swing trainer is a term you might think of for a training aid that works on your golf swing. I’ve come up with a new definition for a golf swing trainer. It happens to be what I do for a living.

I won’t take up this whole article talking about myself, but I do want you to think of a golf swing trainer in a different light after reading this.

Tip: When you walk an entire golf course, your feet can expand a bit from the swelling that so much walking can induce. Because of this, aim to buy golf shoes that are one size bigger than you normally would need.

You see…I’ve watched and read about the millions of golfers who are in search of the “silver bullet”. The “magic pill” that will give them the perfect swing and the game they dream of. Well…it’s not out there! I hate to ruin the party, but there is no such thing.

There is hope!

Tip: You may be a professional, but chances are your ball will land in bunkers or even sand traps. When working your way out of these traps, the sand can become quite a mess.

I have spent the better part of 10 years studying the golf swing. And over 25 years in the field of fitness and exercise physiology. I have combined my two passions into the label of golf swing trainer.


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Tip: The first step to mastering the game of golf is the correct grip of the club. Most commonly, people try to grip the club hard in hopes of hitting the ball further.

It came to me one day when I was working with one of my personal golf clients. We were talking about his swing faults and I was prescribing golf stretches and exercises to eliminate the swing fault.

Tip: Keep your head high, and regularly bolster your confidence by playing golf with players near or similar to your skill level. As you are warming up to the game, work your way up by playing on easy courses and with players who are on your level.

After just 4 sessions…his swing fault was gone! Completely! He was thrilled to say the least. He told me he had taken private golf lessons with 4 different golf teaching pros and couldn’t correct his golf swing fault.

Tip: If you can, golf with good players and study their technique. Other golfers can help you out in many ways.

When he explained it to me…it was obvious. It was a physical limitation that was not allowing his body to perform the prescribed technique all these teaching pros had told him he needed to do.

Tip: Avoid stiffening up when you are about to swing. This is a common mistake among golfers, and it can greatly weaken your game.

I was as thrilled as he was and now here I am. A golf swing trainer implementing golf exercises and stretches to eliminate golf swing faults. It’s the most effective way to permanently eliminate swing faults with minimal or now change in technique. The swing just falls into place when the body can perform at optimal strength and flexibility levels.

You heard it here first. Now I am quite confident you will hear more professionals in my field of expertise use it.

Tip: Frame golf as an enjoyable activity, not something you have to master right now. Practice as often as you can, and look for more information and assistance to improve your game.

A golf swing trainer should have superior knowledge of the golf swing from a mechanical standpoint and physical standpoint. If one or the other is missing, then this individual isn’t a qualified professional that should be working on your golf swing.

So next time you hear this phrase…think of improving your body…not taking more lessons, buying the latest, greatest gimmicky training aid, or hitting more balls.

Golf Swing Trainer!

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