JUST HAD TO SHARE THIS VIDEO. HOPE IT INSPIRES!

Posted under Motivational

I recently read an article that used the analogy of a car when describing the maintenance of a healthy body. It totally made sense. Her’s may take, so read on.

What if you were given a car at the age of 16 but was told that this would be the only car you would ever own. Also you were told when the car got old you can switch out a few parts (not many), but the parts would not be the same as the originals.

How would take care of it? pretty good I would think. You would change the oil, feed it good gas, wash it all the time and frequently maintain it. I’m thinking you would also drive it sensibly and not abuse it.

Does the same hold for your body? Do you treat it well so it will last for a long time?

With the current questions in our health care system I think it is pretty scary as to what it may look like in a few years. So you can either be proactive or sit back and wait to see what happens.
The thing is…..we will all eventually spend money and time on our health. It might be an emergency room visit, a total knee replacement or 10 drugs to take every day. It’s going to consume time & money!

However, I think it makes more sense to be proactive and spend the time now to work on your health. Invest the time & money in the nutritionist, the massage therapist and the exercise coach now because I hate to see what the future holds if you don’t. Trying to fix the broken down car in the future will take a lot more time & money than what we realize.
Prevention is key…..develop and implement your plan now.
Good Luck!

Posted under Exercise Tips, Golf Injuries, Weight Loss

Over the years I have come across a lot of smart people in the field of rehabilitation, fitness and sports performance. Of the many things I have learned, I’m always making sure that each of my clients are doing exercises that are specific to their own unique problems and goals. With that being said I want to describe a systematic approach to exercise that will help those that do not have personal coaching.

An interesting concept I have been utilizing for the last year or so, is a joint by joint approach to rehab, fitness and performance of golfers. This concept was first discussed by Mike Boyle and Gray Cook, two leaders in the area of sports performance. The idea is that each major joint (or area of the body) has a tendency to function more as a mobile joint, or as a stable joint. Yes, they all require a certain degree of each, and joint injury plays a role, however, this concept tends to hold true.

This mobility/stability concept occurs in an alternating pattern, and if this pattern is changed then dysfunction and compensation will occur. The normal pattern is shown below.

Foot – Stable
Ankle – Mobile
Knee – Stable
Hip – Mobile
Pelvis/Sacrum/Lumbar Spine – Stable
Thoracic Spine (upper back) – Mobile
Scapulo/Thoracic (shoulder blade) – Stable
Gleno-humeral (shoulder) – Mobile
Elbow – Stable
Wrist – Mobile
Cervical Spine – Stable

Regarding dysfunction in the body, we can use the low back as an example. If you do not have good mobility in the hips and in the upper back (thoracic spine), then the low back will give up some of its stability to obtain more motion when needed in those areas. A tight upper back & hips are big causes of low back pain in golfers.

A training error I see all the time is golfers focusing on strengthening their core in a dynamic and sometimes violent manner. This will not only lead to low back injury, but in fact it’s the hips and upper back that often times need improved mobility. That would not only help prevent injury, but also improve the overall golf swing.

So take a good look at the above table and make sure you have mobility where it is needed and stability in the ares where it is needed. Then let this be a guide in your selection of golf specific exercises.
Good Luck!

Posted under Exercise Tips

There has been a lot of discussion over the past several years regarding interval training. I for one, highly recommend interval training for anyone that wants to improve their health and fitness level. There is plenty of research that points out the benefits of this type of training and often times shows it is more beneficial than the traditional steady state aerobic exercise.

Interval training is basically intermittent bouts of exercise followed by a period of rest/recovery. It is usually high intensity exercise, like sprinting, followed by low intensity exercise such as walking. It can be conducted on various types of traditional cardiovascular equipment. You can also perform an interval program in much less time than the traditional long endurance program. I personally feel that running and cycling, as well as body weight exercises are superior to any other forms of interval training.

The benefits include, more efficient weight loss, improved heart and lung capacity, prevention of heart disease, lung disease and stroke. The one benefit I find very interesting is that of lung function. As we age our lungpower will decrease unless we exercise and expand our lungs. Needles to say, taking a walk does not expand your lungs! The bottom line is, you need to exercise hard enough to cause heavy breathing/panting, and perform it on a regular basis. That’s how you exercise the lungs, and ensure good lung function as you age. So next time you do some exercise, kick up the intensity a little. And if you are really serious, get some help from a fitness professional to develop a kick butt interval program that is best for you.
Good Luck!

Posted under Exercise Tips, Weight Loss

Here is a a new mobility exercise video that will help increase the shoulder turn in your golf swing.  As I have mentioned several times before, you want to ensure that the majority of the rotation in the golf swing is coming from your upper back.  Often times golfers will over rotate through the low back which can lead to low back pain.

The shoulder turn is not only dependent upon the golf set up posture, but also the actual mobility of the upper back (thoracic spine) region.  This exercise takes advantage of the natural biomechanics of the thoracic spine and the relationship of the movements rotation and side bend.  These 2 movements occur in the spine together especially in the golf swing.

So give this a try and watch that shoulder turn improve.  Good Luck!

Posted under Exercise Tips, Exercise Videos

With all the discussion regarding the health care bill being developed in congress, I have one thing to say…..it’s confusing. We certainly will not have a clear picture until after it is actually implemented. And who knows when that will be!

With that being said, I believe it is more important today than ever before to take responsibility and focus on our own health. I have always been an advocate of preventive medicine, especially after seeing thousands of patients move through the orthopedic physical therapy clinics I have worked in for over 15 years.

I have learned through experience that a lot of the orthopedic typed injuries that occurred on a daily basis could be prevented. In my profession we know this as a fact. So my question here today is, does your fitness program utilize preventive principles? Common sense in training can help with prevention up to a point, but what I am specifically referring to is exercise selection.

Exercise selection should be specific to each individual’s needs. We all function a little bit differently. In other words our body has specific problem areas that need to be addressed with corrective type exercises in order to reach optimum performance, as well as prevent overuse type injuries. For example in the golf swing you need to make sure you have good hip mobility and stability, along with good trunk control as the forces generated in the swing move through the body. Otherwise increased stress can occur in the low back, leading to back injury.

So I believe it is important to have a fitness professional that can asses your current physical capabilities and then prescribe appropriate exercises that will help address any problem areas. Staying healthy and injury free not only keeps you the golf course, but keeps you feeling good. So make sure you are doing the right exercises specific to your body.

Posted under Golf Injuries

Does it surprise you to know that I’m as much of a decadent food-lover as the next person? I get quizzical or astonished looks from clients when I talk about how much I love pie, cake, chocolate, ice cream, candy bars…I could keep going. They’re a wee bit shocked by my admission of guilty pleasure because they think I “toe the line” 100% of the time.

Well I don’t. What I do is “toe the line” 85.7% of the time. That equates 6 days out of the week. On the seventh day…I indulge. I don’t go crazy, but I’ll have some pizza or a piece of cake. I’ll reward myself for a good six days of healthy, supportive nutrition by “letting my hair down” a little bit on day 7.
“A little bit” is the operative phrase.

I don’t have the pumpkin pie with two huge scoops of ice cream and a pecan and apple chaser!
And I recommend you don’t either. But DO enjoy yourself one time a week, particularly on Thanksgiving. Then get right back on the “nutrition wagon” on Friday after Thanksgiving. By the way, Thanksgiving Thursday is a great day to do a workout in the morning. You’ll enjoy the meal that much more. And if you can’t get in a workout on Thursday, then by all means get one in on Friday.
All things in moderation is a really good motto that serves you well over time. To help with that, here are some important healthy holiday eating tips as we move into the season…

#1 – Get the bulk of your calories early in the day. A “breakfast of champions” will serve you really well year round, but particularly during the holidays.
#2 – Don’t go to that party hungry. You know what will be there, and most of it is “danger” food! Eat something healthy before you head out to the holiday shindig.
#3 – Portion control. If you just do this on a consistent basis…you’ll see the pounds begin to melt away. Really. Sample different things, but don’t overdo anything, particularly the dreaded “comfort foods.”
#4 – Substitute dry white or red wine for other alcohols. If you drink, don’t drink the eggnog! Beers and mixed drinks pack more calories. Yes, your friends may give you an odd look, but you’ll feel better than they do the next day (and you’ve got a goal to achieve, which makes you better than them anyway!
#5 – Watch the sweets! That’s all your get to do. Just watch them. Don’t eat them. A little holiday humor. Enjoy yourself, but be judicious about your choices. You’ll thank me afterwards.
Have a fantastic holiday season!

Posted under Golf Fitness Chicago News, Weight Loss

I can’t remember where I first heard the explanation concerning the engine and transmission of the human body as it relates to human movement, but I want to talk about it today. What I am referring to, is the way in which the body uses it’s muscles to accomplish powerful movements. It doesn’t matter whether it is a daily functional movement such as lifting a suitcase, or a complex sports skill such as hitting a golf ball, this principle applies.

I have often talked about and described the importance of the butt muscles, or gluteals in powering human movement. Therefore the gluteals are considered the engine and are often times under utilized or lack horsepower. They are under utilized because they become weak or are shut down due to other changes in the body. They may not function optimally because of muscle tightness in the front of the hip or neurologically impaired. The bottom line is, they need to function correctly to avoid over compensation from other muscles, and have the power necessary for daily activities and sports skills.

Now, the second part of my description involves the core musculature of our body. I think many people train the core improperly because of their belief that the core needs to be strong. Yes, the core needs appropriate strength, however its function is more like the transmission of the car where by it controls and transmits forces throughout the body. It takes that power generated by the gluteals and distributes it in a controlled manner to the appropriate location. Depending on the demand, the core muscles along with the nervous system can accelerate or decelerate the power moving through the body.

The concept of stability is often times used with this transmission of forces and is an appropriate way to describe it. In the golf swing for example, body segments gain speed as the generated energy moves through the swing, but at the same time stability and control is needed to slow down the segment as the energy moves to the next segment. This is seen in the swing, as the hips move faster than the legs but then the shoulder release is faster than the hips and the arms are faster than the shoulders. Then energy passes through each segment all the way to the club face which should have the greatest speed at impact.

My point here is that you need to make sure to train the engine so it has the horsepower needed for powerful movements (and proper function) and the core should be trained in a way that it can control the forces being transmitted out.

I’ve attached an exercise here that helps you gain a basic understanding of gluteal control and function. You need to be able to perform this before moving on to more advanced exercises. Also for those of you with a history of back pain this is essential. More on that later. So try this exercise first.

Lie down on the floor with your knees bent as shown. Stay relaxed throughout your body and focus in on your butt muscles. Contract both sides at the same time. Make sure the pelvis doesn’t move much. If you are able to do this then try one at a time. Perform 30 quality reps on each side. If you can do this then you can move on to a standing position. Good Luck

Posted under Exercise Tips

Have you ever tried hammering a nail with a screwdriver (maybe you have)? Have you ever tried opening a can without a can opener? Have you ever tried hitting a golf shot from the middle of the fairway with a putter?

Well, whether you believe it or not, if you don’t have the right tools for your exercise program you may also not get the results you want.

I’ve heard many people say, “I know how to exercise, I can do it myself.” This may be true, but how many people do you know that start a fitness program only to let it fall by the wayside?

Many people have told me they have tried exercise but it really didn’t help their golf game.

If you’ve tried a lot of different exercises and nothing seems to be working, maybe it’s time you asked yourself if you have the right tools. Having the right tools can make all the difference in the world.

Grab my free golf fitness report (on the left) now, and begin moving toward improved fitness and a better golf game!

Posted under Exercise Tips

I’ve recently discovered that October is Children’s Health Month, and as a health professional and parent of 2 young girls I think we all need to think a little about the importance of this topic. There are many components to consider when teaching, and maintaining health in our children. Safety around the home and on the playground is certainly important factors along with teaching a healthy lifestyle and good fitness habits. Health and fitness is my passion, so here are a few of my thoughts on this topic.

First off, I think most of us realize the growing epidemic of overweight and obese children that is staring us in the face here in the U.S. This is a big problem, and I think we should all take on some form of responsibility for this. This applies to anyone that may have a child, grandchild, niece or nephew, or any type of relationship with child.

The U. S. Department of Health and Human Services through its 2008 Physical Activity Guidelines for Americans, advocates 60 minutes or more of physical activity daily for children and adolescents. This activity should include moderate to vigorous aerobic activity as well as muscle & bone strengthening.
Now ask yourself this question….is your child getting 60 minutes daily? I know it can be difficult, especially with vigorous activities but I think there a lot of options for staying active.

Forming good habits at a young age I believe is a great way to start. This can apply to all aspects of health, from limiting the amount of time you sit and watch television, to being active and developing good eating habits. I think this also comes from being a good role model. Parents need to lead by example in all areas of health. I know kids are bombarded with all kinds of information and they will grow up to make their own choices, but parental modeling makes a significant impact on these choices.

Sports…most kids love some kind of sport. There is something for everyone. If your child is not part of a local sports team then try and get them involved. It is a great way to be active and a way for them to develop new friends at the same time.

Family fun days are another way to get your child active. Family bike rides, a day at the zoo, or hiking are always fun. Any activity where you have to get out and about will be beneficial.

Active video games are also a way to get them up and moving about. I know it is often times hard to pull them away from the video games, so get the games that require them to get off the couch. The Wii has many active programs that the entire family can participate in and have fun.

My last little tip addresses the topic of more advanced fitness or sport specific training. If you happen to have a child that is very heavily involved in several sports or one particular sport, I am sure you have some questions.

First I am of the opinion that you let your child play various sports but limit that to one per season. I am familiar with the higher level travel teams and the long seasons for some sports but kids need to rest and be engaged in other activities. I am also not a proponent of focusing on only one sport, especially at the younger ages (under 16 yrs.). The physical and emotional benefits of participating in other activities are huge, and could really help with the primary sport. Children need to build upon fundamental movement patterns they developed in the first several years of their lives. Sometimes they even lack these patterns or are delayed in developing them (which is another topic for later), so other sports can help in this physical development. Higher skill development needs a strong fundamental base and this is one way to help with that. If you are really interested in making sure your child has some sort of competitive advantage in one sport, then that is when I recommend personal coaching/training. You can visit my blog for additional information on this topic.

So let’s take a little time away from our daily activities this month and focus on our children’s health and fitness. Are they getting what they need? Are they eating healthy? Let’s do our part in helping the children.

Posted under Exercise Tips, Golf Fitness for Juniors