My Fitness Caddy

Training with Tempo

During my last golf lesson, my PGA instructor suggested that I work on my swing tempo.  I tend to swing too fast when I want to hit that perfect shot - and we all know what the result is when that happens.

I created a neat little audio file that helps my tempo.

How did I do it? - I googled the web and found a free metronome software program, installed on my computer and listened to the different tempos.  After a few speeds, I was able to determine that my normal swing tempo is 70 beats per minute.

I exported the one minute file to my iPod in its own playlist called GOLF.  Now when I go to the practice range, I take my iPod and headphones, set the iPod to loop continuously in the GOLF playlist as I swing away.  My swing tempo has never been better.

I have uploaded two of the files; feel free to download for your personal use.

Swing speed - 70 BPM

Swing speed - 85 BPM

I want to play more golf for business, but how?

Guest blogger - Randy Friedman 

Golfers want to use golf to prospect new clients and schmooze the business they already have, but they don’t know how to, and don’t know if it’s okay to.

Did you know that billions (with a “B”) are spent on golf each year within corporations? It’s true… and it’s in the budget! Just look on Tour. Go to any PGA or LPGA Tour event on a Wednesday and you’ll see what I mean. Players must participate in a required number of pro/am’s. Why? Because the corporate sponsors pay a lot money to be there. It’s business… and it’s very legit!

So whether you belong to a club or not, you should be bringing your business to the golf course. Make it a day they won’t forget. Most of the time actual business is not conducted while you are on the golf course. Relationships are developed. The deals are done after the round, if you play your cards right.

Remember a few things for business golf. “Etiquette and Attitude.”

1) Never… EVER, step on the players line on the putting green. Step around or over, never on. That includes you own! It’s very amateurish. When they see you know that unwritten rule, they’ll respect you and think you know even more.

2) Dress like you belong. Wear a collared shirt tucked in and clean shorts or pants. Perception is everything! We are judged in the first 7 seconds. What do you want to convey? Your presence should say “I care about myself.”

3) Never, never, never… throw your club. I don’t care how poorly you missed the shot - throw the club and you may as well go home. No one wants to do business with a hot-head! Leave your attitude in the parking lot. When you miss a shot, say the best word in golf… “Oops.” It’s not good, it’s not bad… it’s just “Oops”.

Want to know more on how to play your best business golf?

Check out my book, Your Inner Swing - 7 lessons in golf and life.

If you’ve read it, leave your comments on Amazon or my website at www.yourinnerswing.com so others can learn about it too.

Remember … “Keep Swinging!”

Randy

randy@yourinnerswing.com

Randy Friedman - Speaker, Golf Professional, Mind Coach and Author

As a speaker and sports hypnotist, Randy Friedman is an expert on the power of the mind.  She teach people how to get out of their own way, in golf and life.

The Fore Way Treadmill Workout

The Fore Way Treadmill Workout

By the way - the clicking you hear on this video is my personal golf metronome set at 70 beats per minute.  I created it for free by downloading the metronome software, setting it at my desired BPM and then saving it as an audio file.  I copied the file to my iPod and play it with my headphones while I practice at the range.  My tempo has never been better!

Click here for the Fore Way Treadmill Workout White Paper download

Here is a great golf fitness treadmill routine the “fore” way walking routine. Why the “fore” way? Because you will face all “four” directions from the treadmill front, left side, back, and right side as part of the intervals.

It takes less than ten minutes, will raise your heart rate to your upper training level zone (see Training Heart Rate Zone article), and targets your whole body.

Areas Targeted:

Cardiovascular – it gets your heart rate up fast and steady.

Strength – targets the following muscles: quads, glutes, hamstrings, calves, adductors, hip flexors, and more.

Flexibility – targets joints in your ankles, knees, hips and spine.

There are some advanced positions used on a treadmill in this routine. Be sure you understand how to adjust the speed and elevation on your treadmill and where your emergency stop button is located. I recommend that you use the handrails for all maneuvers until you feel comfortable in letting go. Advanced users can cross arms in front of chest.

Speed - 1.5 MPH (no faster)

Elevation - 5% grade (no higher)

Time - 30 seconds per interval

It is very important that you do not change the speed or elevation from either 1.5 MPH or 5% grade. This workout is specifically designed with those settings in mind. As you become more comfortable with the routine, add 5 seconds to each interval position, up to 60 seconds for each interval position. You should make this increase every fifth workout.

Warm up – normal walk for 60 seconds

Interval #1 – Long strides

Walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #2 – Right side shuffle

Hold on to treadmill as you turn completely to the right Stay in the middle of treadmill. Shuffle side to side along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #3 – Backward tall

Hold on to treadmill as you turn facing backwards. This is a challenge at first, but you will get the hang of it quickly. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #4 – Left side shuffle

Hold on to treadmill as your turn completely to the left. Stay in the middle of treadmill. Shuffle side to side along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #5 – Forward crunch

Hold onto treadmill as you turn to face forward. Crouch just slightly at your hips and walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #6 – Right side grapevine

Hold on to treadmill as you turn completely to the right. Stay in the middle of the treadmill. This time bring your right foot behind your left foot for the long stride along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #7 – Backward crunch

Hold onto treadmill as you turn backward. Crouch just slightly at your hips and walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #8 – Left side grapevine

Hold on to treadmill as your turn completely to the left. Stay in the middle of the treadmill. This time bring your left foot behind your right foot for the long stride along the length of the treadmill. Continue for 30 seconds (or whatever you have established as your interval time).

Interval #9 – Long strides

Walk normal with hands at your side. Hold on if you need stability, but your goal should be to not use your hands at all. Continue for 30 seconds (or whatever you have established as your interval time).

Cool down – normal walk for 60 seconds

Capital Golf Weekly TV segment

On this week’s golf fitness segment on NewsChannel 8’s Capital Golf Weekly, I went over a few pieces of home fitness equipment that you may want to consider - heart rate monitors, to foam rollers to stability balls.  I’ve created a link to these items on my Amazon store.

The 2 Minute Balance Drill

I also introduced my dentist’s favorite golf fitness exercise - the 2 Minute Balance Drill.  I do it every morning and every evening.  I have an electronic toothbrush that is timed for 2 minutes (it pulses every 3o seconds to remind me to switch locations).

To add some action to while I brush my teeth and to get in my balance exercise for the day - I put all my weight on my left leg, I raise my right foot.  This sounds easy, but after 30 seconds of balance, you will really feel those little used muscles begging to relax.  At my 30 second reminder, I switch my weight to the right leg and raise my left foot.  I repeat another cycle on each side, this time raising my foot even higher and change the foot from the front to the back to the side.

Once you are comfortable with this exercise, try it with your eyes closed.  You will be amazed at how much eyesight is important to balance.  Do this exercise every time you brush your teeth and your balance will be off the charts!

A marketing plan that works!!!

I have a few passions in life.  Being an entrepreneur and a golfer are in my top 5.

As a fan of viral marketing and growing a company in non-traditional fashion, I absolutely love this video clip and marketing plan.

I recently read an article about BlendTec and their founder and CEO Tom Dickson.  To introduce their home market blenders, they created a simple website called www.willitblend.com.  They put the Dickson in a white lab coat, brought in all sorts of items from an iPhone to glow sticks to check to see “if it will blend” and posted the clips on YouTube for the world to see.  The cost of the project was “peanuts”, the clips have become some of the most watched YouTube clips and the company is now selling the “Top 50″ clips on a DVD.  Imagine that, a marketing plan that actually makes money.

This is the Will It Blend Clip with Dickson trying to blend golf balls.  Interesting recipe but I don’t think your local club will carry it.

Lefty’s new fitness program

clipped from www.mensvogue.com Fit Club After shedding 20 pounds in three months, Phil Mickelson has regained his stride. By Tasha Green Slideshow: Mickelson’s workout routine In most professional sports, a paunch squeezed into tacky pants does not an athlete make. But such is the charm of golf. Or was, at least, until that upstart Tiger Woods arrived with a superior game, and then sharpened it by adopting a workout regimen that made him even longer off the tees and more precise around the greens. Almost immediately, all the top players seemed to hit the gym, except a few notable physiques, including Phil Mickelson. “Every time he walked you could see his breasts bouncing all over the place!” Gary Player, the Jack LaLanne of golf, lovingly recalls of the world’s No. 2. Mickelson, six foot three and now 210 lbs, is all smiles during the Crowne Plaza Invitational in May. (Photo: Michael Ainsworth)

Radio tour - 101 Fitness Tips for Golf on Milwaukee’s ESPN 540

Ted joins Chuck Garbedian, the host of Garbadian on Golf on 540 ESPN in a three part interview about the importance of fitness and golf.

Part 1

Part 2

Part 3

The myFitnessCaddy fitness contract

Are you serious? Put it in writing!

Fitness experts say you’re much more likely to stick to a workout routine if you put it in writing. One good way to do this is to make a contract with yourself. Just download this file and fill in the blanks.

Then post the contract on your refrigerator or bulletin board so you can look at it every day for inspiration.

This simple step has helped thousands of people just like you that want that little extra motivation.

myFitnessCaddy in the news…

My friend Todd Trader from Golf Invite (www.golfinvite.com) was kind enough to include one of my Golf Fitness Tips in his corporate newsletter.  If you are planning a golf event, check out his site for a complete website solution including online reservations, prizes and contests.

If you would like to include my golf fitness tips on your blog or newsletter, please contact me at ted@myFitnessCaddy.com.