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Help for Keeping Fitness Motivation High

Keeping Fitness Motivation High

How is your golf-fitness/workout routine going?

Doing workout and after workout, week after week may not be “sexy” or that “appetizing” for some. Many people have to train in groups (exercise class) or with a partner to keep the motivation high. Others may workout by themselves but are  not consistent enough to get any real body-changing results. Because if your not consistently working out hard a few times per week and doing a few easy sessions (walking, golf) it is impossible to get fitter, stronger and or leaner.

That’s why personal trainers or some sort of paid training can work because you are actually paying your hard-earned cash in advance. Along with the fee there is also an obligation not to let down your trainer by showing up to the session.

Although it is not a personal trainer, the system I created here is the next best thing. It is designed for people that I can’t train in person – who maybe across the other-side of the World but who would benefit from weekly information and inspiration. 

On the site you will get a whole lot of information to get you and keep you fit, strong, healthy and lean and you will also you receive 48 email lessons (twice per week). These are designed to keep you motivated, inspired and informed.
They give you a little “nudge” a couple of times per week to carry out your exercises sessions and to keep your eating habits and general health strong.

Your fitness workouts give you the “how” but is not where people fall down in getting stronger, leaner or healthier. It is motivation and “life” getting in the way of them simply starting these sessions each week. It can be difficult to find the time.
These lessons and the site was born out of me working with busy personal training clients over the years and seeing what struggles they have in sticking to healthy foods, adequate rest and
regular exercise.

If you want me in your corner coming to you each week via text and video, helping you reach your fitness goals for a few cents a week (plus you get life-time membership) go over and checkout the information page.



Play better golf with a sound mental golf game

This is part 2 of my series on mental tips on playing golf well under-pressure (part one can be viewed here).

[Note: there a few links in this article to golf videos and a few golf books that I have read and rate very highly]

At the end of part 1 I mentioned the Australian golfer who was really one of the greats of the game, spent years at number 1 in the World, but despite this amazing talent he struggled at the very highest level many times. That golfer is Greg Norman and he did struggle when playing it out for major championships.

Sometimes he triumphed like in the final round at Royal St Georges in the British Open in 1993 when he walked around in a “zen-like trance” shooting a -6 under 64. Just brilliant. Absolutely loved every minute of it.

Normans first near major win was at Winged Foot In the US Open of 1984.  He holed a 40ft putt at the last green to tie Fuzzy Zoeler. He shot 5 over par in the 18 hole playoff and lost to Fuzzy by 8 shots.

In 1986 Greg led all 4 major championships and won just the British Open. In the US open that year he shot 5 over par to finish 12th. Then there was the USPGA that year when he shot 76 and ended up losing to Bob Tway and “that Bunker shot” (can’t find the video online surprisingly).

He lost The Britsih Open playoff in 1989 in a playoff. If you watch the video (see link) it will show that he did shoot an amazing 64 to get into the play-off. He is and was seriously talented.

I remember as a Junior Golfer coming back from a tournament in rural N.S.W, Australia with British Runner-up our Jack Newton – “the one armed bandit” (he literally has one arm). He said that Norman had been laying up short of a fairway bunker on one of the play-off holes all week long (4 hole play-off) but in the play-off he hits a driver – going away from his game plan, hitting it in the bunker and ending any chance he had to win (the bunker like many on “links causes” is wide and narrow with a nasty face). The video shows this.

Then of course there was the 1996 US Masters when Norman went into the final round leading by 6 shots to Nick Faldo. Norman lost 5 shots, shooting 78 to Faldo’s calculated, relentless 67.

Faldo had 46 world wide victories to Norman’s 90 odd (Norman probably played more as he won a lot down-under in our summer) yet Faldo winds up with 6 major victories to Norman’s two. What is the difference? Faldo was a killer under pressure. He won his 89, 90 US Masters in play-off’s, shooting a -7 under 65 in the final round in 1989 and a 69 in 90, beating Ray Floyd in a play-off and then of course the 67 in 1996.

He also destroyed Norman in the 3rd round of the British Open in 1990 when the two played together. Faldo went on to shoot a Tournament record 18-under par at the home of golf – St Andrews. Major highlights of Nicks career can be seen here.

I remember Greg Saying after the 1996 Masters disaster that his swing “broke down” in the final round – the same swing that shot -12 under for the first 3 rounds. Yes Greg, it was your swing.

The great golf writer Michael Murphy played with Greg at Pebble beach and he documents this wonderful round in his excellent book: The Kingdom Of Shivas Irons. He calls him “John Stuart”; the book is fictional but he does write about some actual events; this engrossing round with Norman is one of those events. Anyway Greg or “John” shows is skepticism towards all this “golf psychology stuff.”

If you love golf and like to read, grab this book and the his earlier classic in this series: “Golf In The Kingdom”. They are funny, insightful and superbly written. Absolute classics, great reads and they will also help your golf.

Back to Greg, Psychologists at the time of Norman’s collapse in 1996 at the Masters, timed the time he spent over the ball. Greg is slow at the best of times over the ball and under severe pressure, his time over the ball got longer and longer.

This long time over the ball increases tension and gives your head time to think – which is not what you want! As Bob Rotella – the great Golf Psychologist says: you want to be “unconsciously competent”. There are times to think and times to keep the mind quite and act athletically. Being over the ball then pulling the trigger is one of those time to act without delay.

In my Golf Mental Mastery E-Book and in my Putting E-Book I talk about these things and notably about having a constant, no nonsense pre-shot routine that see’s you:

  1. Visualize the shot and the feel of the swing you want to use (a hold off with your hands or a sweeping draw or a low punch)
  2. Consistent routine and thoughts over the ball
  3. A swing thought or feeling to keep your mind occupied

I can not emphasis how important this way of thinking is. The fastest way to lower scores is through better thinking.

Anyway that’s enough from me. I hope you found this post of value and definitely have a look at those great books I cited. They will grow your knowledge on the game and make you a better player.

Hit em long and straight…


Golf mental tips and how to play golf well under pressure

Hi there

I was having a chat with my dear old Dad last night and he voiced his astonishment – as he does quite often, at why two of our best Australian golfers (Robert Allenby and Marcus Frazer)- who were shooting it out in a 3-hole play-off for our Australian P.G.A title on the weekend, both hit it left into the water with their Drivers on the first playoff (hole #18).

Dad’s a pretty conservative guy and he voiced his bewilderment at:

1. The club choice and

2. How such good tour pro’s could make a mistake like this.

Greg Chalmers who also won the Australian open the week before the Presidents cup, hit a 3-wood down the center and had an easy win. I explained to Dad a couple of things:

Marcus Frazer would never have been under such pressure before. Allenby has been in a dozen or so playoffs and has a very good record.

It comes down to 1. ACKNOWLEDGING that you are nervous and realizing you have a whole lot of “nervous energy” circulating round your body and 2. Having the coping strategies to deal with the situation.

And one of the problems is that pro’s and amateurs don’t often get into these situations very often – so it is hard to prepare for such a scenario. Obviously they are at very different levels but they have similar physiological phenomena occurring in their circularity systems.

Players that realize when they have “cracked” and really want to develop and learn from the experience, take a cold, hard, reflective look at what went wrong and come up with “coping strategies” for the next “pressure situation” – which could be some time away. They become better players as a consequence. This is key to improving in golf and in life.

On the club choice, yes a 3-wood has more loft on it which means more backspin and less side-spin, compared to playing a driver – hence – less curve on a poorly struck shot.

Having said that, many good golfers can hit a hook quite easily with a 3-wood (the water was on the left in the play-off). The coping strategy for the situation I think is slightly more important than club selection (of course you must go with the club you feel comfortable with).

I get nervous on the golf course and probably naturally have an “aroused-energetic default level” compared to a laid-back Freddy Couples or Jack Nicklaus. But over the years I have studied and learned how to relax enough to harness that energy under pressure and use it for good!

I’m quite a reflective, analytical guy and big on personal development, whether that is health and fitness, learning about new subjects

or getting the most out of myself when on the golf course. Golf can teach us so much about life. How to learn from our mistakes, how to be creative, how to take calculated

risks, how to prepare and how to grow and improve – if we are willing to improve that is.

If you have “choked before” (that means everyone:) and would like to learn how to cope with pressure better so you can keep that “personal-best-score going” or how to make less dumb mistakes on the course, take a look at Golf Mental Mastery. It’s a short E-Book on Golf Mental keys that I have written.

It is over at my Truth About Putting Website. I’m sure you will like it.

In part 2 of “This Golf Mental Tips Series” on how to Play Golf Well under Pressure I take a look at why a great Australian golfer with over 90 International Professional victories

struggled when closing out majors.



For those of you have found this page via a web search or link you can subscribe to this site for free and get: Free golf-fitness workouts and programs, free fitness, fat-loss and health tips and heaps of golf tips like you find on this page.

Join our community here:

Free golf-exercises, golf workouts and programs

“AP Golf Fitness Provides Free Golf Exercises, Workouts and Programs”

When you subscribe to AP Golf Fitness over at our home page you get access to our subscribers private download page where you can choose from Beginners, Intermediate or Advanced workouts and programs are made up of golf-exercises. The golf-workouts and golf-programs have been designed myself – a personal trainer and 20 year golf-fitness exponent.

“Maximize your Golf Fitness and your Golf Potential”

To reach my Golf Fitness and Golf potential I focused on all the main components of Golf Fitness, those are:

1. Strength and Speed exercises moving heavy weights. “No pain no gain” – they say; well it’s correct, to get stronger and faster – which will help with golf swing power, you must build stronger, faster muscles and this takes effort. Most healthy people exercise anyway so why not just structure it towards golf? Your efforts must be focused and consistent to achieve results.

2. Strength and Muscular Endurance to avoid injuries. I have maximized my golf driving distance  potential through the strength and speed golf exercises as mentioned above (see the about us page to see me hit the ball), just as a lot of golf tour professionals now do. However, equally important is staying uninjured and functional week after week, year after year.

The golf swing puts a fair bit of strain on the body and if you hit a lot of balls you may get injured. Tendinitis around the elbows and lower back pain are both common. This is why strengthening and muscular endurance exercises when done properly and consistently – every week – will protect you against chronic golf injuries.

I remain injury-free despite practicing heavily for 15-20 years, whilst I see contemporaries that do have injuries. The difference is while we were both doing all that golf practice, I was doing hard, focused, resistance training a couple of  times per week (20 years worth now).

3. Flexibility for golfers is important for many reasons. Muscles create force and power by contracting – quickly, but in order to contract, the muscle must first stretch. Like a rubber band, you pull it back (stretch it) before the power is unleashed. If a muscle can not stretch and load enough, maximum speed and power can not be achieved.

Be sure to pick up a Free Copy of my Four Keys to Maximum Driving Distance Report where I go though all the main active muscle groups in the golf swing and elaborate on these points further. Does flexibility help with avoiding injuries?

Well a flexible muscle is more able to take force when applied to it. Many middle aged golfers (and people in general) often can get quite sore and tight in the lower leg muscles (calf’s) due to being very tight and not stretching over the years. Simple stretches like leaning against a the wall with back heel down and pushing forwards with knee can relive soreness. Hanging heel off a step and letting weight go onto it (stand on one foot and hold onto something) is a very good one too.

4. Cardio Vascular Fitness for Golfers. I’m not going to tell you that being super-fit is going to help your golf a whole lot. But being fit obviously means you heart is strong and therefore beats slower than a less fit person exercising at the the same intensity.  I think fitness can help when you getting into the latter stages of a round and also on hot days when ones fitness is tested. After walking up a hill, a fitter golfers heart rate will be lower than a less fit golfer which is an advantage when addressing the ball.

“Should I do only specific golf-exercises that mimic the golf swing?”

Absolutely not! Runners get fast by running – fast. Swimmers get fast by swimming – fast. You actually have to hit the golf ball hard to hit it long and hitting balls is the best thing for this – to go with having long limbs, fast twitch muscles fibers and being reasonably flexible.

Many golfers get injuries because they spend too much time in their golf posture, doing weights is an excellent opportunity to work on both sides of your body and even-out some of the muscle imbalances created by hitting a lot of golf balls. My four points above go through what a well rounded golf-fitness program should consist of. Being golf-fit is being strong in all these areas; this will enable you to hit the ball strongly, get your body into good positions will also alow you to hit plenty of balls while remaining injury free. Besides, who doesn’t like a good bicep curl!

“What about the when, how, and what of training?”

When you subscribe for free to AP Golf Fitness you not only receive beginner, intermediate and or advanced workouts to choose from (for free) you also receive:

    1. Advice next to each of the golf-exercise photo’s on how to perform each exercise safely and effectively
    2. Golf workout sheets to guide you on how many sets and reps to perform
    3. A 6-part email series that explains to you how to train for: golf swing-power training, golf-endurance, flexibility and how to incorporate these workouts into your life
    4. The 4-keys-to-maximum-driving-distance report and the fat-loss for golfers report
    5. On-going golf, fitness and health tips from a “fitness-freak-golf-nerd!”

Click Here To Go To The Home Page and Subscribe For Free. See you there. – AP