I know a lot of you may not be all that interested, but I wanted to start logging my dietary changes and workouts on here for a little accountability.
Backstory: I was fairly athletic throughout all of my teenage years. I got hooked on BMX at an early age and stuck with it (in some shape or form) until my mid 20's. I hit the course about once a week with my dad, played soccer, and took a strength and conditioning class during my Freshman and Sophomore years of high school. Fitness was never really an issue until I moved to a small town in the middle of Kansas to be closer to my wife while we were dating. I didn't know anyone other than my wife and her family and that's pretty much where I spent my time - hanging out with them. I barely rode my bike anymore, no more soccer or any kind of competitive sport. I rarely even played golf during that time. I basically worked and went home and that was it. I'd see a brief resurgence of my former self during my mid-to-late 20's. After tipping the scales at roughly 240lbs, I educated myself on fitness and nutrition and made the necessary changes to get back down to 185lbs (give or take). That lasted for about a year - maybe a little longer before settling in around 200lbs. Now, here I am about to turn 32 in April and I've once again hit that 240 mark. I can't swing the club like I used to, sleep quality has taken a nosedive, and even something as simple as tying my shoes can be a struggle at times. Well that's all about to change.
Now: For well over a year I've been setting goals to lose weight about every other month without netting any results because I'm really good at making up excuses. What makes this time any different? Well, for starters 2019 isn't simply about losing weight and getting fit. Hell, it's not even about reclaiming my old golf swing. 2019 is all about grabbing life by the balls and becoming the person I've always wanted to be. Every aspect, from finances, to fatherhood, to education, and even entrepreneurship. This year is all about making changes that will shape the future for my entire family.
The Plan: Long ago I collected a number of workout routines and generated an exhaustive spreadsheet to track my progress. After a few tweaks and minor updates, I'll be using them to once again stay organized and on task. I've mapped out an entire year's worth of workouts and set goals for each month. For obvious reasons, the goals I've set will be achieved relatively easy in the beginning and be darn near impossible toward the end. I'll have to tweak them as I go, but for now I simply took the difference of where I am currently and where I want to be in a year then divided by 12 (rounding up or down as needed).
Here's what that looks like (may be too small to read though) along with a summary of goals and some words of encouragement from James Allen’s “As a Man Thinketh”:
240.4 lbs 27.5% Body Fat 174.3 lbs Lean Body Mass 66.1 lbs Fat Mass 43.25" Chest 47.5" Waist 46" Hips 16.25" Neck 47" Shoulders 13" Arms 10.5" Forearms 25.25" Thighs 16.25" Calves Day 1 Workout: Got up this morning just after 4AM and performed the following workout in my living room. Unfortunately, I ran out of time to complete the full interval workout so I’ll have to wake up a little earlier for the next one.
Christian Henning's Shed Pounds to Shave Strokes:
Foam Rolling Hamstrings 30 sec/side Calves 30 sec/side Quads 30 sec/side IT Band 30 sec/side Hip Flexors 30 sec/side Lower Back 30 sec/side Upper Back/Traps 30 sec/side Warm-Up Torso Twists 60 seconds Side Bends 60 seconds Inchworms 60 seconds Superman Reaches 30 seconds Bodyweight Squats 60 seconds Straight Up Sit-Up 30 seconds Rest 1 Minute Workout T-Squat 12 reps Stick-Up 12 reps Rest 1 Minute & Repeat 1-Leg Golf Posture Rotations 8 reps/leg Pushup 12 reps Rest 1 Minute & Repeat Lying Hip Extension 8 reps Plank 30 seconds Rest 1 Minute & Repeat Rest 1 Minute Interval Workout 21 minutes 90 seconds low-medium intensity 30 seconds medium-high intensity That's it for today. Thanks for reading and following along. 🙂
With the New Year just around the corner, I wanted to gauge how many of my fellow MGS-ers would be interested in a Fitness Challenge for 2019! It would be geared towards getting ready for the new golf season (for us cold weather folks) or for gaining that extra edge right now (for those who are lucky enough to get to play year-round). Feel free to respond to the poll for me whether you would be interested or not! I'd have to charge a little bit for it since it would take a fair amount of work for me to put it all together, but it would be pretty low-cost
I would include weekly workout plans and on-demand nutritional advice available through my page on MGS. The initial challenge would be for the month of January, but I would like to extend it beyond that if there is interest!
I noticed there was interest in this last year, but I didn't see much beyond that.
Anyways, I think it would be great to start something with a big group involved. Always much easier to stick to fitness goals and exercises when other people hold you accountable!
Thanks in advance! 💪
My name is Kameron from Wyoming. I've been a guest here for a little while and just decided to join the community! The love/hate relationship with golf seems to be present throughout the community, so I couldn't feel more at home.
My love for golf has grown the past 8 years or so along with my love for movement and fitness. I am a Certified Strength and Conditioning Specialist (CSCS) with a Bachelor's Degree in Kinesiology and Health Promotion. These two things combined have prompted me to create personalized golf conditioning programs aimed at conditioning every skill level of golfer for a more powerful and mobile golf swing. I don't want to break any MGS rules, so please let me know if this is not allowed. However, I know this is my way of bringing great value to the community in hopes to improve golfer's mobility, strength, and power.
Because, in the end, we really all just want to be a little better at this game.
Who knows? Maybe it will end up winning you some more golf bets with your buddies.
One thing I want to make sure I touch on is that I am not a specialist in the golf swing specifically. I do, however, have extensive knowledge of human movement patterns (biomechanics) and how to specifically train those patterns through a variety of strengthening and mobility techniques.
So, if you are interested in becoming stronger and more mobile with your golf game in mind, feel free to email me directly. As I am getting started in my career, I can promise my rates are much lower than, say, personal trainers (who often have much less education on fitness and biomechanics than myself and other CSCS's).
Regardless of whether or not you're interested, I look forward to being a part of the community! Your threads have already given me a ton of laughs and valuable information for my own golf game.
I really look forward to hearing from you guys.
By Bucky CC
As we get close to spring here in Wisconsin I wanted to post about a new (for me) fitness program I tried out this winter: Kai Fitness for Golf. The DVD is from 2012, but I haven't seen many reviews online for it. A lot of detailed program info is given on the website kaifitnessforgolf.com so I'll mainly focus on my own experiences.
A little background info on me. As I approach 40 I've been trying to be more consistent in my fitness. I've gone through quite a few exercise programs the last few years (P90X3, Hammer and Chisel, Daily Burn Live to Fail, etc) but get bored easily and am always on the lookout for something new. This is the first time I've ever tried a golf specific workout program.
The program is broken out into 4 phases with each phase containing 3 workouts. I have tried to do the Kai workouts on M-W-F with added cardio on Tuesdays and stretching/yoga on Thursdays. The program only suggests breaking the workouts apart by a day for recovery so there are a lot of ways to set your own schedule.
Equipment needed is pretty minimal. The items I've used the most during the program are pictured below. I did invest in braided fitness bands since there are so many rotational exercises (and I didn't need an old one snapping off into my eye), but that's pretty much the only thing I didn't already have.
Phase 1: Learn and Build â€“ This program goes over the basic principles of a golf specific program and keeps things pretty simply. Workouts are typically in the 40-50 minute range and are scheduled to last 9 weeks, but I felt ready to move on much more quickly than that. They do show you progressive exercises if the basics are too easy.
Phase 2: Strength and Control â€“ The 2nd phase focuses more on heavier weights and full body exercises. This reminded me a lot of the workouts I had previously done through Beachbody or Daily Burn programs. Workouts here are again 40-50 minutes. The toughest exercise for me was probably weighted squats on a balance board/discs. Definetely not an exercise to do with heavy weights or my kids running around nearby.
Phase 3: Power and Distance â€“ Workouts here are much shorter and generally top out at 30 minutes. There are a lot more explosive plyometric type exercises. I liked this phase, but often felt like 30 minutes was kind of short compared to the first two phases. It seemed like there should be one or two more exercises added to each day here.
Phase 4: In-season and scoring â€“ Unfortunately I haven't gotten to this DVD yet as Wisconsin winters last about 11 months.
There are also DVDs that cover swing fault exercises, pre-round warm-ups, and super fit workouts. If there's any interest I can check them out and post some quick thoughts on each.
The other thing I wanted to mention before this gets too long is the customer service of Kai. When I received my shipment from his website the DVD package was broken.
Although the DVD's all worked I sent an email to the generic website contact to let them know the package had been damaged in shipment. To my surprise Kai himself called me up that week to apologize and ship out 8 brand new DVD's free of charge. You have to love it when someone stands behind their product like that.
Overall I'm fairly happy with the program and would have no problem continuing the in-season DVD this summer or starting the program over next winter. Kai seems like a quality trainer and the production value of the DVD's is above average. He also keeps it fairly straight and doesn't tell 900 of the same jokes like Tony Horton does. As a bonus he does have a slight accent, so it's hard not to think of the Swedish Chef at times.
I don't think the program will get you in the best shape of your life or increase your clubhead speed 20 mph, but for me it feels like I can avoid the winter cobwebs this year. I was on a Trackman 4 simulator a few weeks ago and the numbers I was seeing were right in line with my July/August swing.
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