shawnfarmersese Monday Rehab

Monday Rehab: Fixing how you do tournament prep!

And I’m not talking about going to the range and putting in hours of work.  Today on Monday rehab I’m sharing with you the little things that make a huge difference in how you feel heading into that early morning tee time.

One of the keys to freeing your mind up to play awesome golf is reducing as much stress as possible.  I think a lot of people ignore how small issues can lead to a lot of stress the morning of your tournament.  We’re talking a messy golf bag, golf balls not being marked, forgetting food or water, losing your favorite ball marker, digging through a closet for your favorite polo shirt you just have to wear, forgetting your golf shoes, your range finder battery going dead, not eating breakfast……..I could go on forever.  These are the smallest problems that can happen during a tournament, but ones that add up to freaking out and ultimately running late or feeling rushed.

With some preparation though, you can eliminate these worries and wake up feeling confident that you are ready!  I shared some of my day before activities today on my Insta Story, check it out!

foodprep

regripmarkballsfoodgolfbagpunchesclothes

Imagine if you made a list and checked off everything the day before your event?  You could wake up refreshed, make a great breakfast and actually enjoy your drive to the golf course without a constant worry that you forgot something.

Much of this too is anticipating what could happen and being ready.  Here are a few other keys for me:

  • Stock up on CR2 batteries for the range finder
  • Keep an extra dozen golf balls in your car already marked
  • Always have your rain gear with you
  • Pack an extra pair of golf shoes and socks (you never know when rain could hit!)
  • Bring more food with you than you will actually eat
  • Make a fun playlist for the car drive, music will always put you in a good mood!
  • Check the traffic when you first wake up

As with life, as much as you prepare, something can always go haywire.  But it’s important to remember that some good planning will always make things run smoother and dealing with one issue verses a 5 equals a lot less worry.

Cheers!

-S

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My Home Course

It’s Sunday night and I’m getting ready for bed with a full heart and the feeling of gratitude overwhelming me.  The last five days I went from having a 2 hour lesson to playing 18 holes four days in a row.  I sit here with no pain, no headaches, no feeling of complete dread.  Not every shot I hit the past few days was what I envisioned, but there was so much good that happened and that is where I place my focus.

I truly love this game and will continue to fight as hard as I can to be my best self on and off the course.  


As Pete Carol would say, it’s the day before the day before and I can’t wait to tee it up Tuesday morning! 

Goodnight for now…….S

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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

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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.  ​​​​​​​​​​​

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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

shawnfarmersese Activation, Stability, Warm Up

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

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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

shawnfarmersese 100 kicks a day

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