Personal Golf Fitness
Kim Deeck, PT
TPI Certified
Blog
May 6, 2022
Are you swinging over the top?
Blog
May 6, 2022
Are you swinging over the top?
Causes:
Lack of understanding on how to swing= See a Golf Pro
Weak grip
Weak Core strength
Unable to separate your upper body from the lower
Try these exercises
Try these exercises
Blog
April 25, 2022
Blog
April 25, 2022
Are you casting the golf club?
Try the exercises below to help improve your golf game.
Are you casting the golf club?
Try the exercises below to help improve your golf game.
What is casting? When your wrists don't stay "set" long enough on your downswing.
What is wrist setting? It is putting your trail wrist in extension and the lead wrist in slight flexion while holding your golf club during backswing and downswing.
Some causes of casting:
1. Poor hip mobility
2. Poor ankle mobility
3. Poor core strength
4. Weak grip
5. Loss of wrist range of motion
Blog
April 2022
Blog
April 2022
To generate more distance and speed when hitting your golf ball...
You must be able to independently separate your "lower body" from your "upper body" on the downswing in the correct sequence.
Core exercises to help with proper sequencing
The best golf downswing sequence is to move your hips before your trunk.
Do you have upper crossed syndrome?
Do you have upper crossed syndrome?
Blog: 4/10/22
Common signs:
1. Poor posture such as forward head position?
2. Pain and stiffness of neck, shoulder and upper back?
3. Spending long hours at a computer?
4. Find if difficult to get a comfortable pillow?
Well, you might have upper crossed syndrome.
What causes upper crossed syndrome?
Tight: Pectoralis muscles, Upper Trapezius muscles and Levator Scapulae muscles.
Weak: Deep neck flexor muscles, Rhomboids muscles, and Lower Trapezius muscles.
Upper Crossed Syndrome can cause you to lose good posture when swinging your golf club.
Here are some good stretches that could help reverse this syndrome.
Blog
3/18/22
Blog
3/18/22
Glute muscles are your POWER to hitting the golf ball further!
Glute muscles are your POWER to hitting the golf ball further!
Strong Glutes (buttock muscles) stabilize your trunk so that you can generate power from the ground to your golf club. Weak Glutes can cause you to lose good golf posture, extend your trunk early on the swing or sway your body causing you not hit the ball solidly.
Blog
3/8/22
Blog
3/8/22
Tight hamstrings could decrease the speed and distance of golf swing when you hit the golf ball.
Tight hamstrings could decrease the speed and distance of golf swing when you hit the golf ball.
You must stay in good posture on the downswing to transfer the power from the ground to your golf club as it hits the ball.
Tight hamstrings could cause "C" posture in your upper back and standing up too early as you swing the club. This could cause thin shots, hooks or slices and no distance.
Here are a few exercises for hamstrings.
Blog
March 2022
Blog
March 2022
Neck flexible and a good golf swing
Neck flexible and a good golf swing
You need to have about 70 degrees of neck turn when you swing your golf club so that you can keep your head down and eyes on your ball.
Blog
November 2021
Blog
November 2021
Don't forget to workout your arms!
Don't forget to workout your arms!
NO GYM due to COVID 19
Your lower body might be getting exercise
BUT
What about your shoulders and arms?
Exercises for your arms
Exercises for your arms
Blog
September, 2021
Blog
September, 2021
Lunging is a Big part of Tennis
Lunging is a Big part of Tennis
Lunging is a major part of playing Tennis. Why not train your body to be Strong and Balanced by doing these lunging exercises? It could improve your game!
Please contact me with this form below if you would like to learn more about lunging.
Please contact me with this form below if you would like to learn more about lunging.
Blog
August 2021
Blog
August 2021
Two workout exercises for your golf game
Two workout exercises for your golf game
Standing mid back stretch
by BodBot
Standing mid back stretch
by BodBot
Modified Deadlift
Caution: do not drop the weights below your knees AND keep your back straight.
by Spot Me Girl
Modified Deadlift
Caution: do not drop the weights below your knees AND keep your back straight.
by Spot Me Girl
Please feel free to contact me below if you have any questions about personal fitness coaching
Blog
July 7, 2020
Blog
July 7, 2020
Do you get knee pain running?
Do you get knee pain running?
If you get inner knee pain when running, it could be a weakness in your quadriceps and/or gluteus medius muscles.
*Always talk to your doctor before exercising to address pain.
Try these two exercises for a few weeks
Try these two exercises for a few weeks
This hip abduction exercise strengthens your gluteus medius muscle. If this muscle is weak, then your knee might go out of alignment. This could cause inner knee pain. Try to focus on strength with this exercise by adding heavy ankle weights to your top leg. It should be hard to do more than 10 repetitions.
Single leg squats can strengthen gluteus medius and quadriceps muscles. These muscles control your knee movements when running. Use a chair in front of you for balance. DO NOT allow your lead knee to bend forward past your toes. Try 5-10 repetitions per side.
Please contact me if you would like to know more about running and knee pain.
Please contact me if you would like to know more about running and knee pain.
Blog
June 19, 2020
Blog
June 19, 2020
Do you have back pain playing golf?
Do you have back pain playing golf?
It could be tight hip internal rotators (IR).
Your lead hip needs flexibility to correctly finish your swing.
Try these exercises
When you follow through on your drive shot, the front hip must move into significant internal rotation or your low back will take on stress. If you have tight hip IR's then it could cause strain on muscle and joints of your low back. Always check with your doctor if you are having pain before doing new exercises.
Please email me if you find this blog helpful or have any questions.
Blog
June 12, 2020
Blog
June 12, 2020
Why does my Shoulder hurt when I serve?
Why does my Shoulder hurt when I serve?
Your posterior shoulder joint capsule might be tight.
Compare your tightness with internal rotation of your serve arm vs your non-serve arm.
Two exercises may help!
sleeper stretch
sleeper stretch
Strengthening
Strengthening
BLOG
May 31, 2020
BLOG
May 31, 2020
Exercises you must do 1-3 weeks after Total Knee Replacement
Exercises you must do 1-3 weeks after Total Knee Replacement
Feel free to email me with any questions using the form above
Please consult your surgeon before starting any exercise plan
Blog
03/03/2020
Blog
03/03/2020
You can still workout
You can still workout
Each exercise interval time can be altered to work best for you
Intervals: 30 seconds all out effort
15 second rest
Intervals: 30 seconds all out effort
15 second rest
Blog
01/01/2020
Blog
01/01/2020
Benefits of Jogging on Rebounder
Benefits of Jogging on Rebounder
Low impact on your joints
Good for lymphatic system
Helps strengthen bones, muscles and joints
Great cardio effect on your heart and lungs
150 lb female can burn about 210 calories jogging for 30 minutes on rebounder
Use it in your home not matter what is the weather outside
Can be fun to feel the effects of bouncing
Good for lymphatic system
Helps strengthen bones, muscles and joints
Great cardio effect on your heart and lungs
150 lb female can burn about 210 calories jogging for 30 minutes on rebounder
Use it in your home not matter what is the weather outside
Can be fun to feel the effects of bouncing
GREAT ADDITION TO YOUR HOME GYM!
Blog
10-9-19
Blog
10-9-19
Always check with your doctor before starting a diet or changing your diet habits
Blog
9-23-19
Blog
9-23-19
What is Sarcopenia?
What is Sarcopenia?
We lose muscle mass and strength as we age
It can start at 40 years of age
Gets significantly worse > 70 years of age
Exercise can help with Sarcopenia
Endocrine=hormonal changes
Calcium leaks into our muscle cells
Lack of enough protein in our diets
**Lack exercise on a regular basis
Cachexia=weak/wasting of body due to chronic illness
Research suggests that you can do something about Sarcopenia
Exercise
Eat more protein
Get yearly wellness check ups
Educate your friend about this process
YOU GOT THIS!
Saturday Workout
Saturday Workout
You can workout anywhere with a few pieces of of equipment
1. Yoga Mat
2. Buso ball
3. Climber
Blog
9-9-19
Blog
9-9-19
Forward Head Posture makes you...
Look Old!
Forward Head Posture makes you...
Look Old!
Neck exercises you can easily do in the car to help correct forward head posture
Neck exercises you can easily do in the car to help correct forward head posture
As we age our heads can move forward and cause neck, back and jaw pain
For every inch forward your head moves....add 10 lbs of weight to your neck and back muscles
Average head 15 lbs + 10 lbs (one inch fwd) = 25 lbs strain on your neck and back muscles
15 lbs + 20 lbs (Two inch forward head) = 35 lbs of strain on your muscles....etc
Here are easy neck exercises to do in your car to get your head back in alignment
Try to keep you head back when on you phone, watching TV and eating
Chin tuc : 5 repetitions with 3 second hold
Neck Press: Push the back of your head into the car headrest for 5 reps with 3 second hold
Make sure you keep your chin down when you push backward
Shoulder pinches: Move your shoulders back into the seat of your car for 5 reps with 3 second hold
You can do these exercises at a "Stop Light"
Blog
9-5-19
Blog
9-5-19
Build more "MUSCLE" to loss weight
Build more "MUSCLE" to loss weight
The more muscle on your body...the more calories your body burns ...24/7.
Exercising with weights(resistance) will increase your muscle mass.
Increased muscle mass will help you "move" more efficiently.
More muscle mass raises your metabolism, EVEN AT REST!
Blog
August 26, 2019
Blog
August 26, 2019
Which is better for YOU?
Which is better for YOU?
Home Gym
PROS: Freedom to exercise anytime
Don't need to drive to the gym
You can blast your favorite music
No waiting to get on the equipment
More privacy
You can wear whatever you want to wear
NO excuse: more likely stick to workout
Save monthly membership $
CONS: Initial cost "could" seem high
Could get lonely working by yourself
Takes up space in your home
Could get distracted by people/work in home
Gym Membership
PROS: Can work out with others (social)
More choice of fitness equipment
Exercise Group Class
Less distractions from home environment
Might have sauna and/or spa
CONS: Only 37% people use memberships
Cost average is $ 58/month, $696/yr
Crowds pre/post work
Might have to wait for a free machine
Must spend time driving and parking
Less likely to go if bad weather
BLOG
August 19, 2019
BLOG
August 19, 2019
Do you remember when exercise WAS play?
Do you remember when exercise WAS play?
It is my belief that if you can find the "moment" in your life when exercise STOPPED being fun then you can change how you feel about working out.
We make decisions based on emotions and feelings.
Emotions are more unconscious and coming from the brain pattern of chemical and neural responses to what we are experiencing around us.
Feelings arrive after emotions and are pleasant or unpleasant based on our past experiences of similar situations.
Without emotions/feelings it is almost impossible to make decisions.
To overcome resistance to exercise (unpleasant thoughts) then maybe we can look at our emotions and feeling about working out.
Can we make exercise more like play?
Think of your favorite activity on the playground as a child. Can you make your exercise program have some component of that fun built into it?
I loved kick ball therefore I may spending 10 minutes of my workout kicking a ball into the wall to bring that spirit of play back into my routine.
Play = Exercise
Play = Exercise
Blog
August 18, 2019
Blog
August 18, 2019
How about making your own gym?
How about making your own gym?
This is one way I workout.
Most of the equipment is inexpensive.
I found stuff at yard sales and friends donations.
No excuses!
Blog
8-14-19
Blog
8-14-19
Try "Core" exercises at work
Try "Core" exercises at work
Isometric abdominal crunch
Isometric abdominal crunch
Place ball on your lap
Push down with both arms into ball
Pull in your belly button as you push down
Complete 10 reps
Lumbar stretch
Lumbar stretch
Slowly, roll the ball out in front of you
Keep legs open to release the hip joints
Hold 10 seconds
Complete 3 reps
Oblique Crunch
Oblique Crunch
Place ball on your lap
Push "ONE" arm down into ball and hold 3 seconds
Repeat with the opposite arm
Complete 10 reps on each arm
Core Reaching
Core Reaching
Sit up so that your back is not leaning on back of chair
Pull in your belly button
Lift ball over your head
Must keep your belly in for entire exercise
Complete 10 reps
Isometric Hip Adduction
Isometric Hip Adduction
Pull in your belly button
Squeeze ball between your knees
Hold 3 seconds
Complete 10 reps
Hip Abduction
Hip Abduction
Wrap a belt or Thera Band around your knees
Pull in your belly button
Move knees apart
Hold 3 seconds
Complete 10 reps
Sitting at work all day can cause your core muscles to get fatigued.
This could lead to back and neck pain.
Why not take a break and care for yourself?
You can be more productive at work if your body is healthy!
Sitting at work all day can cause your core muscles to get fatigued.
This could lead to back and neck pain.
Why not take a break and care for yourself?
You can be more productive at work if your body is healthy!
Blog
August 5, 2019
Blog
August 5, 2019
Have you heard of a HIIT workout?
Have you heard of a HIIT workout?
Definition: High Intensity Interval Training
Purpose: Burn more glucose (sugar) and fat in your workout. Increase fitness levels more rapidly than a general workout.
What is required to do a HIIT workout? High levels of motivation and tolerance for hard work.
How it works:
1. Warm up for a few minutes.
2. Perform a exercise such as jumping jacks for 45 seconds as fast and hard as you can do it.
3. Slow down and jog in place for 15 seconds.
4. Repeat another exercise such as push ups for 45 seconds as fast and hard as you can do it.
5. Slow down and jog in place for 15 seconds.
6. Continue with cycles until tired or 30 minutes
HIIT training can significantly lower insulin resistance
Improve fat oxidation (fat burning)
Can do a HIIT workout without equipment
HIIT training can significantly lower insulin resistance
Improve fat oxidation (fat burning)
Can do a HIIT workout without equipment
Blog
8-1-19
Blog
8-1-19
Why does weight loss get harder as we age?
Why does weight loss get harder as we age?
NIH research studies report an average adult American gains 30 lbs from age 20-50.
Why?
NIH research studies report an average adult American gains 30 lbs from age 20-50.
Why?
1. Studies in "Cell Metabolism" 2017 looked at an enzyme as the cause of weight gain as we age.
2. Our muscle mass naturally decreases as we age. It is called Sarcopenia. Less muscles burning calories we eat = wt gain.
1 lb of muscle burns 3 x more calories than 1 lb of fat!
3. We can become more sedentary as the children leave, we retire and slow down the pace of our lives.
4. Hormonal changes can effect the way we burn energy. Example: decline of insulin regulating hormones.
So what can we do to lose weight?
So what can we do to lose weight?
*Make sure you add weight lifting to your workout routine to build muscle.
*Be aware of how much you sit during the day. Get up and move around whenever you can do it. Find creative little ways to add more movement to your daily life.
*Shift your diet to eating foods that build muscle and eat LESS simple sugars.
*Develop good sleeping habits. If you are tired then you tend to make poor food choices.
*Drink less alcohol and sugary drinks.
Blog
July 29, 2019
Blog
July 29, 2019
"Use exercise to solve a problem"
"Use exercise to solve a problem"
Its true! You can use exercise to induce the "Incubation Effect".
English psychologist, Graham Wallas had a theory in 1926 that if you try "NOT" to think about your problem, then you will get the answer to your problem.
By exercising, you let your brain rest while your body works. For some reason, the brain can then come up with a solution to your problem and/or increase your creativity.
So take a walk, a swim or a bike ride and let your brain relax!
Then wait for the magic to work
EXERCISE = CREATIVITY
Try it some time
Blog
July 25, 2019
Blog
July 25, 2019
Is Diet more important than exercise to loss weight?
In my opinion, YES!
Is Diet more important than exercise to loss weight?
In my opinion, YES!
Exercise for 1 hour = about 400 calories
Eat a meal in 1 hour = about 700 calories
DO the MATH
80% wt loss is diet
20% is exercise
You can do it!
80% wt loss is diet
20% is exercise
You can do it!
Blog
July 22, 2019
Blog
July 22, 2019
Why don't I want to exercise?
Why don't I want to exercise?
No Time
No Energy
Have Pain
Do not like exercise
No Energy
Have Pain
Do not like exercise
"whether you believe you can or can't, you are right" Henry Ford
Have you heard of the "self - efficacy (self - confidence) theory?
Have you heard of the "self - efficacy (self - confidence) theory?
In a Nutshell:
A. If you never struggled to master a physical skill.... then you lack the self confidence to stay with your exercise.
B. If you don't have a hero (past/present) that works out....you are less likely to exercise.
C. If you don't have someone close to you that supports and cheers you on....you are less likely to stay with your exercise.
D. If you are under significant STRESS....you are less likely to exercise at all.
E. If you can not imagine your self working out....then you are less likely to start to exercise.
Blog
July 18, 2019
Can you get up from the couch?
Blog
July 18, 2019
Can you get up from the couch?
Which muscle can you exercise to get up?
Which muscle can you exercise to get up?
Abdominals
Hip flexors
Blog
July 16, 2019
Blog
July 16, 2019
Do you ever get knee pain?
Do you ever get knee pain?
Are your knee joints tight or "out" of alignment?
Studies of people walking with "tight" knee joints can have the following results:
1. Strain on the ligaments in your knee = pain
2. Bone injury and/or arthritis = pain
3. Muscle weakness due to imbalance = pain
4. Back, foot and/or ankle misalignment = pain
5. Poor balance
Here are good exercises
Here are good exercises
