A night out!

There is a whole lot of craziness going on in our lives right now between golf, work and travel.  But this guy is just the best and I am so excited to have him home for a few weeks.  

Cheers to a beautiful weekend in the PNW, be sure to take some time to reflect on all the good there is out there!

-S

Prepping for next week!

The past few days has been all about getting ready for next week’s WSGA Mid Am.  It is really difficult these days to put the work to a tourney that I would like, so instead I have to prepare smart.  

Over the years my priority list has changed quite a bit.  Right now, it looks like this….

  • Making sure my body is at its best, this includes getting soft tissue work done, chiro, corrective exercise, motor pattern work and even some strength work!
  • Hydrating, I need to drink more water 
  • Reading The MindSide Manifesto
  • Playing golf 

Years ago this list operated in reverse, but these days it is way more important that my body and mind be in the right state.  ​​​​​​​​​​​


I played the past 2 days and will be getting a few more rounds in this weekend.  It’s all  about committing to my swing and body, building trust and having fun too!  

Hope you all make it out on a course this weekend!

-S

Awesome exercise alert!

I love the mini bands, they are my go to torture device when it comes to singling out the glutes and feeling the burn.  But lately, I have become an even bigger fan of using them a completely different way.

Here is one of my favorite exercises for addressing ankle and hip stability, glute activation, thoracic rotation, disassociation, balance, and you’ll feel an awesome shoulder burn!  On a separate note, when will Apple change their auto correct so that when I type in glute, it doesn’t change to flute?

Balance, Rotate and Activate

A few keys to success:

  • Place the mini band around your forearms creating some tension and ensuring the arms stay parallel to each other
  • Feel your shoulder blades pulling towards your back pockets
  • Get into golf posture on one foot lifting the free leg up towards the ceiling to better engage the glutes
  • Once you feel the glutes engage, begin rotating from the torso
  • The goal is to keep the arms and torso connected throughout the motion.  Rotate within the limits of your body
  • Start with 10 rotations on each leg

This is a great add in to your warm up or movement preparation portion of a workout.  It will engage your body in all the right places!

Enjoy!……….S

Warm Up Wednesday: Hitting that internal/external hip rotation with Grant Rice

Looking for a great way to address mobility in the hips and pelvis?  The awesome Grant Rice shares with you all today one of my favorite exercises guaranteed to get those hips moving better in the golf swing!

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Speaking of hips, I had a golf lesson today focused on moving into the left hip more efficiently.  The light bulb lit right up above my head!! Can you say 15 more yards???!!!  

I’m playing at 6am tomorrow just because I’m so excited to hit the golf ball!

-S

More lessons from kicking and punching….

June 20th equaled 2000 punches today!!!  I’m finding at this point completing the punches isn’t the challenge, it’s counting them!

I had flashbacks today to one of my first jobs out of college where clients had to complete 6 reps of an exercises doing 10 seconds each direction.  We had to count out every one of those reps and seconds…..and the end result was me waking up in the middle of the night constantly counting out loud.  Since those dark days of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, I have pretty much done away with counting that much during training sessions.

So keeping track of all these punches requires some organization and simplicity.

Today I wrote the numbers 1-20 on my white board and set out to knock out those punches and kicks!  The plan: 10 kicks/100 punches x 20 sets.

This proved to be a great recovery workout for me today since yesterday I hit the weights really hard and was still sore.  Plus, with keeping the kicks to only 10 each set, it allowed me to exert maximal force on each one.  One of the hardest parts about continuous kicking is that your heart rate jacks up quickly and within 20 seconds you are toast.  10 is that perfect amount where you can really get after it and then use the punches to recover.

Every time I completed a set, I simply erased a number off the board.  This made it so much easier to keep track of, but also having the goal right in front of me provided extra motivation.  It took just under 30 minutes to complete everything today!

Give this one a try mixing up the style of punches and kicks you are doing, but making sure that each kick is at full force!

See you all tomorrow for Warm Up Wednesday, we’ll have a live video coming at you from the gym!

-S

Monday Rehab: More on Expectations

For today’s Rehab edition, I want to share with you a powerful exert from Bhrett McCabe’s The Mindside Manifesto.  Just a few days ago I wrote about expectations and the impact they were having on my life, as well as how I am working on lessoning their place in my daily life.

It just so happens that Dr. Bhrett addresses this very subject in his book…….

mindside

What strikes me the most in this exert is how he addresses a vision and how great athletes focus on that without an expectation of it happening.  This is definitely something I am battling right now.  It is so hard to step foot on a golf course without the memory of the past and an expectation of what I “should” shoot.

As Dr. Bhrett has said to me many times, “don’t should on yourself”.

My takeaway is the importance having a vision and investing into the process.  Instead of hoping for the best every time I tee it up, it’s essential to let go and enjoy to hard work.

If you haven’t picked up your copy of The Mindside Manifesto, do it now whether you are an athlete or not.  There is so much to be gained with every word of it!

See you tomorrow…….

-S