Due too numerous request, I will share more individualized programs for specific sports. Strength and conditioning for golf is often overlooked, but much needed to take your game to next level. Once you start doing the exercises you will see the difference's instantly. The confidence alone will shave a few strokes off your game.

Why strength and conditioning for golf? Every golfer wants to play better! For most of us, golf is a chance to take time for ourselves to relax, enjoy the outdoors, and exercise. But we all want to lower our score no matter what our skill level. Here are a few stretches you can incorporate in your routine that might just help.
Hamstring Stretch
Make sure you're warmed up before you stretch. Refer back to previous post about stretching.

Pull your toes back toward your shin as far as you can control. Slowly extend knee to ceiling until a slight stretch is felt. The thigh must remain vertical without allowing the spine to move. Hold for 20-30 seconds, repeat for 2-3 reps. Lumbar spine must remain neutral.


Abductor stretch/Outer hip

Lean away from stretching leg until stretch is felt, hold for 20-30 seconds, repeat 2-3 times. Give these two stretches a try 15-20 minutes before your tee time. You'll be amazed at the difference. Strength and conditioning for golf is for everyone. Good luck, hit them straight and far.

I get some great questions about exercise all the time. A few days ago one client ask me to define anaerobic exercise. Many people know the general concept of anaerobic exercise, but I wonder if we know exactly how to define anaerobic exercise. Well here it goes.

Anaerobic exercise comprises brief, strength-based activities, such as sprinting or weight training, whereas aerobic exercise is centered around endurance activities, such as marathon running or long-distance cycling.

Anaerobic means "without oxygen", and refers to the energy exchange in living tissue that is independent of oxygen. Anaerobic exercise is brief, high intensity activity where anaerobic metabolism is taking place in muscles. During extended periods of exercise aerobic metabolism supplies the bulk of the energy and the exercise is termed aerobic exercise.

Examples of anaerobic exercise include weight lifting, sprinting, and jumping; any exercise that consists of short exertion, high-intensity movement, is an anaerobic exercise. Anaerobic exercise is typically used by athletes in non-endurance sports to build power and by body builders to build muscle mass.

There are many benefits to aerobic activity, but lets first define aerobic. Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate.

In such exercise, oxygen is used to "burn" fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat metabolism is initiated instead.

A few Benefits to aerobic activity:

1.Strengthen your heart muscle(which is the most important muscle in your body).
2. Resting heart rate slows, less than 60 beats per minute indicates great physical fitness.
3. Oxygen is used more efficiently resulting in increased fat burning during exercise
4. Reduced risks in developing diabetes, coronary artery disease, high blood pressure, & some cancers, (including breast, colon, prostate and endometrial cancer).
5. Faster recovery after exercise which will also provide faster results with your exercise goals.
6. A positive body composition change, more muscle less fat.
7. Better chance of maintaining healthy weight later in life.
8. Help in coping with all other emotional and psychological stress, also sleep better.

The benefits to aerobic activity are endless. You can see how beneficial they are for the quality of your life. Isn't that what we all want, quality of life?

Target heart rate (THR), or training heart rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, age, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. THR can be calculated by using a range of 50%–85% intensity.

(Warm up) — 50–60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. Fats are 85% of food energy burned in this zone.

Fitness Zone (Fat Burning) — 60–70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total food energy. The percent of food energy from fat is still 85%.

Aerobic Zone (Endurance Training) — 70–80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system and increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More food energy is burned with 50% from fat.

Anaerobic Zone (Performance Training) — 80–90% of maximum heart rate: Benefits of this zone include an improved maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardio-respiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more food energy, 15% from fat.

Red Line (Maximum Effort) — 90–100% of maximum heart rate: Although this zone burns the highest amount of food energy, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you have a very high fitness level and have been cleared by a physician to do so.

The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR):
THR = ((HRmax – HRrest) × %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70: 50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm

Find your target heart and find what works for you.

Benefits of stretching

Always stretch your body after it's warmed up. Give it a good 5-10 minutes doing some kind of activity. Your muscles are like rubber bands, if you stretch a cold rubber band what happens, it snaps. Stretching is a great addition in any workout, but be careful overstretching can be bad.


A few benefits of stretching:

Increased flexibility and better range of motion of your joints. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring. Flexibility tends to diminish as you get older, but you can regain and maintain it.


Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. Improved circulation can help shorten your recovery time if you've had any muscle injuries.

Better posture. Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can minimize discomfort and keep aches and pains at a minimum.


Stress relief. Stretching relaxes tight, tense muscles that often accompany stress. Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.

What do you have to lose, but your flexibility.

In the beginning of the year I mentioned I wanted to lose weight and get down to 215 lbs. I have lost a total of 8 lbs and know if I keep up the good work I'll reach my goal in no time. I'm here to offer you my free workout routines that have worked for me.

One of the biggest changes I have made deals with my diet and the foods I eat. I have a fast metabolism and eat often. I eat close to 6-7 times a day. Instead of a high calorie snack, I have been eating a small bowl of almonds and raisins, which also has a good balance of nutrients.

My Free workout routines are not for everyone, please use with caution. Ask your local personal trainer for guidance.

I lift 3-4 times a week. I split my body into 2 groups,
Day 1: Chest- Dumbbell chest press, Incline chest press, free motion chest fly,
Shoulders-Shoulder press, side lateral raise, shrugs
Triceps- Tricep press down, tricep extensions

Day 2: Back-Assisted pull ups, lat pull down, seated row, rear deltoid fly
Biceps-Barbell curls, hammer curls, preacher curls

I do my ab's 3 times a week, more core exercises than anything. (Bridge, anything with a stability ball, pilates-good functional core exercises.)

On my lifting days I do cardio for 20 minutes each time. I sometime split it into cardio into 10 minute sessions. When my results slow down, this will be the first thing I change. I'll increase my cardio to 25 minutes.

Always increase in small increments. Your body will adapt to whatever you give it. If you start to fast, say workout for 45 minutes, then what 1 hr. Too much, too soon, slow down. Exercise is about challenging your body to make a change.

If I'm lucky, I play racquetball 2-3 times a week. That workout is a calorie burning activity. From the research I have done I burn close to 700 calories a hour. We usually play for 1:30-2 hours.

I also have a workout log that you can download for free. Please feel free to ask me questions on my free workout routines and free workout log, thanks.

1. Strengthen the heart and lungs
2. Increase the level of good cholesterol in the blood(HDL)
3. Lower an elevated blood pressure
4. Prevent diabetes
5. Strength bones
6. Strengthen and tone muscles
7. Maintain or lose weight a desirable weight
8. Increase your level of energy
9. Improve sleep quality
10. Improve posture and appearance
11. Reduce stress and feelings of depression
12. Improve overall sense of well-being

These are just a few of the benefits exercise has on the body and mind. What are you waiting for?

The Secret DVD has taking over by storm. It aired on Oprah last Thursday Feb 8. It was so popular they had to do another show this past Friday 16th. The law of attraction is real and working right now.

I have shared The Secret DVD with many of my good friends and clients. It's great to know they have watched it and understand the concepts. The stories they have told me are awesome and say their lives have changed since watching The Secret DVD.

But like everything else, if it doesn't work right away we might dismiss it has false. I'm here to tell you, no its the Law of Attraction. It's working right now all the time, everywhere. We can choose to look at 1 situation in a multiple of ways, positive or negative, it's our choice. We have to learn to open our eyes and be present to seeing some completely new. Even though they might conflict with our old thoughts and habits.

I would really like to find other like minded people on this subject and continue a discussion. I want to hear your stories.

Foods with Vitamin B differ depending on which Vitamin B's we are mentioning.(B1, B2, B3, B6 & B12) The B complex are all water soluble vitamins. Because excess water soluble vitamins are not stored in the body, an adequate daily consumption is essential.

Foods with Vitamin B 1(Thiamin)-Whole grains, nuts and lean pork
B1 functions as part of a co enzyme to aid utilization of energy.
Deficiencies may result in confusion, depressed appetite, irritability, insomnia, and fatigue.
Daily requirements: Men 1.5 mg, women 1.1 mg

Foods with Vitamin B 2(Riboflavin)-Milk, yogurt, and cheese
B2 is involved in energy metabolism as part of a co enzyme.
Deficiencies may result in depression, hysteria, and lethargy.
Daily requirements: Men 1.7 mg, women 1.3mg

Foods with Vitamin B 3(Niacin)- Lean meat, fish, poultry, and grains
B3 facilitates energy production in cells.
Deficiencies may result in irritability, headaches, memory loss, sleeplessness, and emotional instability.
Daily requirements: Men 19 mg, Women 15mg

Foods with Vitamin B 6-Lean meat, vegetables, whole grains
B6 absorbs and metabolizes protein. Also aids in red blood cell formation.
Deficiencies may result in weakness, insomnia, mental depression, and headaches.
Daily requirements: Men 2 mg, Women 1.6 mg

Foods with Vitamin B 12-Only in animal foods
B12 is involved in synthesis of nucleic acids and red blood cell formation.
Deficiencies may result in degeneration of peripheral nervous system and mental symptoms of anemia.
Daily requirements: Men 2 ug, Women 2 ug.

As you can see the Vitamin b complex is directly related to the production of energy and feeling good. Foods with vitamin b complex should not be hard to consume. They already be In your everyday diet. If not, give some of those foods a chance when your feeling a little fatigued or down. Happy eating and take care of your health, it's responsibility..

One of the first questions you must ask yourself, what is my goal for joining a gym? You may want somewhere to relax, so a fitness facility that has more amenities may be your goal, example: pool, sauna, spa, and massage, this may be what’s best for you. Others may want to workout in a private studio with a trainer with no distractions. It's whatever fits your needs.

The next step is to shop around and see what’s available. Most people like working out close to where they live and I highly recommend this. If it’s not convenient, you’re probably not going to keep it up for long. Now after you decided what gym best fits your needs, make sure you understand the contract and feel comfortable with the payment structure.

Ok, you joined the gym, but not sure where to start. Ask the question again, what are my fitness goals? If your goal is swim a few laps in the pool and enjoy the spa, then all you need is a sales counselor to show you around the gym. But make sure you understand the procedures and also ask for a swimming schedule.

Another person’s goals may be different. They may want to lose weight or gain muscle. If you’re looking to use the gym equipment, I highly recommend hiring a personal trainer. Learning the correct way to go about exercising will only benefit you in the long run. Find a personal trainer you feel comfortable with that has a degree and/or a national certification.

Feeling shy or intimidated about joining a gym is probably one the biggest reasons people don't join. Understand, not everyone is the best shape and to be honest most people are out of shape, that's why they're there. You will feel so much better for making the decision and to get started with something good for yourself. You will be amazed at how much more energy you have after doing workouts. Make the decision to start exercising and stick with it.

Take care of you health; it’s your responsibility

Throughout the year I will be sharing simple recipes for losing weight and also gaining muscle. This simple recipe I'm about to share could go either way, weight loss or muscle gain.

2 pieces of Ezekiel Whole Grain Bread. This is the real stuff, no enriched wheat flour. I buy mine at Trader Joe's in case your wondering.

161 calories
30 grams of carbs
8 of protein
1 gram of fat

1.5 tbsp Trader Joe's Creamy Peanut Butter.
320 calories
9 grams of carbs
11 grams of protein
25 grams of fat(3 sat.)

1 cup of Skim Milk
90 calories
12 grams of carbs
9 grams of protein
0 fat

Total calories 556

51 grams of carbs x 4= 204 calories
28 grams of protein x 4= 112 calories
26 grams of fat x 9= 234 calories

Carbs 37%
Protein 21%
Fat 42%

If your looking for a healthy weight loss snack only have 1 slice of bread w/peanut butter(316 calories), instead of the two I had. This meal/snack has good percentages for each nutrient. The fat is high, but it's unsaturated fat.

For more simple recipes to lose weight or gain muscle please check back gain soon.

What does it mean to a vegan? Vegetarianism is a philosophy and lifestyle that avoids using animals and animal products for food, clothing and other purposes. In practice, a vegan commits to the abstention from consumption or use of animal products, including meat, fish, and poultry, animal gelatin, honey, eggs and dairy products, as well as articles made of silk, fur, wool, bone, leather, feathers, pearls, nacre, coral, sponges and other materials of animal origin.

List of vegan vegetarian foods are as follows:

Food groups
Fruits
Vegetables
Legumes
Edible seed
Mushrooms
Algae

Meat substitutes
Mushrooms
Seitan (wheat gluten)
Tofu
Yuba
The quinoa grain
Tempeh
Imitation meat

Milk substitutes
Almond milk
Grain milk
Rice milk
Soy milk


This list of vegan vegetarian foods are a good source of carbohrdrates, proteins, and fats that gives your body the nutrients it needs to function at a healthy level. But if you follow this lifestyle, I recommend doing your research. Any eating plan has its good points and bad points. Take care

The new buzz word in the wellness industry has been Personal Coach or Wellness Coach. Personal Coaching is a term generally used in the fields of busines, executive, life, dating and career coaching to differentiate the coaching process from the more popular connotation of sports coaching.

What do you need to be a coach and develop a life coaching skill?

Personal Coaching is a learning process. A Personal Coach may use inquiry, reflection, requests and discussion to help clients identify personal and/or business and/or relationship goals, develop strategies, relationships and action plans intended to achieve those goals. A coach provides a place for clients to be held accountable to themselves by monitoring the clients' progress towards implementation of their action plans.


Personal Coaching is not counseling, therapy or consulting. These different skill sets and approaches to change may be adjunct skills and professions. I highly recommend using a coach if your business or personal life needs a little face lift. Everyone needs a push from time to time.
You never know, you may create that breakthrough that you've been wanting.

I'm hearing this disease mentioned more and more. Early Symptoms of Adult Onset Diabetes (Type 2) are often subtle and may be attributed to aging or obesity. But we have control, nutrition and exercise are great ways to avoid this disease.

A person may have type 2 diabetes for many years without knowing it. If not properly treated, type 2 diabetes can lead to complications like blindness, kidney failure, heart disease, and nerve damage.


"41 million Americans are estimated to have pre-diabetes. Most people with pre-diabetes develop type 2 diabetes within 10 years, unless they make changes to their diet and physical activity that results in a loss of about 5-7 percent of their body weight." (By Presidents council on physical fitness and sports)


We need to stabilize blood sugar and here are a few simple things to avoid diabetes.

Avoid fatty or fried foods
No soda drinks, donuts, and candy bars
Limit intake of sugar per day

And please exercise at least 3 times a week. Even a 15 minute walk after dinner will make a great difference.

Want to learn a few exercising tips at home? It seems we get busier and busier with your lifestyles and its impossible to find time for ourselves. If we don't take care of our health, no one else will.

What will it take to make that change? Is it that hard living a healthy lifestyle? I feel you have no excuse and I'm going to show a simple exercise plan you can do in 20 minutes. First, you will need a stability ball and resistance band for this workout.

I didn't get to the gym today, but still wanted a good workout, and fast. I came up with game plan to workout in my condo. I started off with

Push ups 25 reps
Wall squats with the ball , held for 30 seconds.
Plank(bridge) for 45-60 seconds.
Stability Ball crunches 30 reps
Side shoulder raise 15 reps with elastic band
Biceps curls 20 reps w/elastic band
Tricep kickbacks 15 reps w/resistance bands
Pull parts 20 reps w/resistance bands

I repeated this routine twice creating an aerobic workout. I was done in 20 minutes with a great pump and increased energy level. I'm going to incorporate this kind of workout into my schedule. Fast and convenient, the way it should be. If you have any questions on the exercises tips please let me know.

Being a personal trainer in San Diego has been a great experience. I'm originally from Wisconsin, so living here in San Diego has been a dream. It takes a certain person to become a personal trainer and I think our profession is just beginning.

For Me, the more I'm learning about this field, the more I see how much I have to learn. Even this week I saw something I could improve on. Being completely present with a client is hard for a full session, I think any trainer can attest to that. What I learned, was if you are not completely present you may miss something and an injury could happen.

Injuries happen all the time, but most of the time there are mistakes. We as trainers have to eliminate these mistakes. The health and fitness industry has just begun and it's our job to educate as many as we can. People are having cardiac issues in their 40s, young adults developing diabetes. These issues are real and scary. Lets open our eyes America and take our health back.

I often get asked what I would recommend for a weight training diet. There's no specific answer to this one. It really depends on your genetic predisposition and your goal. See, I was an ectomorph(very skinny) 155lbs soaking wet right out of high school. My goal was to gain muscle.

I wanted to gain muscle more than anything. I searched everywhere for the best weight training diet. I watched fitness videos and read all the muscle magazines, but it was still hard to gain the muscle my small frame desired.

It wasn't until I really started learning about nutrition in college and understanding some of its principles that I found out what it took to put on muscle. Eating all the right nutrients, at all the right times, were important factors I was soon learning.

My first year using the knowledge I found, I gained 15 lbs of muscle. Wow was this exciting. I ate 6 times a day, sometimes more. Eating as frequently as I could. These were small meals that were packed full of healthy nutrients to make my body grow and recover after my intense workouts, which were 4-5 times a week.

I split my workouts up into 2 days. Day 1, Chest, Shoulders, Triceps and Day 2 Back, Biceps and Legs. After 3 years I weighed 190 lbs.

My meals consisted of,
40% protein-eggs, protein shakes and bars after the workouts, lean meats, milk, nuts, cottage cheese, and fish.
35% carbohydrates-Veggies, fruits, whole wheat breads, oatmeal, and cereals.
25% fats, not too hard to get these, but they came from my milk, olive oil, and cheese.

This is a basic idea of what I did to put on muscle mass, 60 lbs of it, in 8 years. A
weight training diet that is right for me, may not be the right one for you. Find out what works for you. Knowledge is the answer.

Any specific questions I would be happy to answer, Thank you.