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2014 Fitness & Nutrition Thread With Coach Beard

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Wicked Cool Bearded Man

Wicked Cool Bearded Man

4thegolf+4thefriends
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This is taken directly from the 2013 thread

Just a reminder:
Hey all! I just wanted to wish everyone a great day and kind of explain what my thoughts were for this thread. First quick disclaimer. I am not a fitness professional. I am not a nutritionist. Before you start a workout program of any kind, please consult your doctor. I will share with you what works for me and try to help you in the right direction. I am simply someone who enjoys working out and eating healthful food. If your workout is getting stale, this is the place to throw out ideas or find new ones to keep you motivated and fired up. Losing steam happens to all of us. Heck this past summer I was the heaviest I have ever been! It was not a pretty sight. The whole goal is to remember that fitness and health is a marathon, not a sprint. There will be ups and downs. I am here to share in your ups and to celebrate with you and to try to help right the ship when there are downs (which there always are, and I will be sure to share mine as well). Any questions or thoughts please feel free to shoot me a PM!
 
Resistance band training. Really simple workouts, 3-4 days a week, no more than 20 minutes a day. Just looking to build some better strength up in my shoulders to limit wear and tear that I experienced throughout the season last year.

Also using a grip ball daily to condition the muscles in my fingers, hands and forearms. Nothing crazy, just a lot of smaller measures to better my game.
 
jlukes said:
Resistance band training. Really simple workouts, 3-4 days a week, no more than 20 minutes a day. Just looking to build some better strength up in my shoulders to limit wear and tear that I experienced throughout the season last year.

Also using a grip ball daily to condition the muscles in my fingers, hands and forearms. Nothing crazy, just a lot of smaller measures to better my game.
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Awesome news man. Lots of small= big!
 
I'm really considering picking up a pair of these. I am not sure if I NEED them. My shoes feel pretty stable now, but I feeling like these are a better bet.

G96434_01
 
Wicked Cool Bearded Man said:
Awesome news man. Lots of small= big!
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Exactly. More about muscle and ligament conditioning than everything else. Sprained my left thumb in the summer when I hit one fat into the side of a hill and that took months for me to feel 100% from. Then I had a shoulder strain that reared it's ugly head during the Grandaddy that really hindered me until I was able to take some anti-inflammatory's.

This year it is all about gently building up certain areas through resistance bands and stretching.
 
Added a link to the first post with the URL of the 2013 thread.
 
jlukes said:
Exactly. More about muscle and ligament conditioning than everything else. Sprained my left thumb in the summer when I hit one fat into the side of a hill and that took months for me to feel 100% from. Then I had a shoulder strain that reared it's ugly head during the Grandaddy that really hindered me until I was able to take some anti-inflammatory's.

This year it is all about gently building up certain areas through resistance bands and stretching.
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There is a ton of variety in resistance band training. Push, it's pretty low impact and yet effective. Good on you. With bands, you never have to worry about a piece of rubber landing on your hear.
 
blugold said:
I'm really considering picking up a pair of these. I am not sure if I NEED them. My shoes feel pretty stable now, but I feeling like these are a better bet.

G96434_01
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Nice. One of the guys at my gym lifts in converse Chuck Taylors because of uber flat sole. These are somewhat better looking for the gym haha
 
I have decided I really need to take my exercise level, and how it relates to my everyday live, much more seriously. Tomorrow a new regime begins.
 
Wicked Cool Bearded Man said:
Nice. One of the guys at my gym lifts in converse Chuck Taylors because of uber flat sole. These are somewhat better looking for the gym haha
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Honest question, do you think these would be a safer option than the trail runners I am in now? I don't do a lot of treadmill work or sprinting, but I am getting more into the Olympic lifts and I want stability/safety
 
blugold said:
Honest question, do you think these would be a safer option than the trail runners I am in now? I don't do a lot of treadmill work or sprinting, but I am getting more into the Olympic lifts and I want stability/safety
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Because of this statement and the video you sent me I think this would be a good purchase for you. The more Olympic lifts one incorporates, the more stability is needed. Safety first. I know its corny but I really believe in it.
 
braddman19 said:
I have decided I really need to take my exercise level, and how it relates to my everyday live, much more seriously. Tomorrow a new regime begins.
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Excellent my man. Keep us posted on your progress!
 
I've been going to the Church Community Center gym next to a big church by my house. They have a decent facility. 15 cardio machines, a decent selection of upper and lower body machines, free weights, cable weight machines, and a few smaller items. Do they have all the little specialist machines, no. But I feel I can get what I need out it and for 70 bucks a year i'm not complaining.

Iv been going for a about a month now about 2 times a week. Weather and work have slowed me down for 3-4 time a week. The goal is to go 5 times a week, weekends off. I have been doing an hour of cardio every time I go and have worked my self up to a fast walk of over 4 mph and 2.5-3 incline. I slowly work myself into rhe first 15-20 minutes and then really push for the last 40 minutes..

I started doing weights this week. This goal is to alternate upper and lower everyday. And incorporate some of the TPI exercises from their website. I've started off pretty low in my weights but cause I've never really lifted before and I'm not looking to get big, but I strong, flexible, fast muscles. Been right now doing 2 sets of 10 at 35 pounds with 15 seconds between each set and no more than 60 seconds between each exercise. Next week I'm hoping to introduce legs into the mix in the same way. Low weight and only a couple of sets for each tilly body gets accustomed to the lifting.

But I feel better and I'm down 4 pounds overall right now. Goal weight is 173. I'm sort of wanting to join the "flat bellies" as they are called on tour. But I'm going to sneak up on it.
 
Playdough said:
I've been going to the Church Community Center gym next to a big church by my house. They have a decent facility. 15 cardio machines, a decent selection of upper and lower body machines, free weights, cable weight machines, and a few smaller items. Do they have all the little specialist machines, no. But I feel I can get what I need out it and for 70 bucks a year i'm not complaining.

Iv been going for a about a month now about 2 times a week. Weather and work have slowed me down for 3-4 time a week. The goal is to go 5 times a week, weekends off. I have been doing an hour of cardio every time I go and have worked my self up to a fast walk of over 4 mph and 2.5-3 incline. I slowly work myself into rhe first 15-20 minutes and then really push for the last 40 minutes..

I started doing weights this week. This goal is to alternate upper and lower everyday. And incorporate some of the TPI exercises from their website. I've started off pretty low in my weights but cause I've never really lifted before and I'm not looking to get big, but I strong, flexible, fast muscles. Been right now doing 2 sets of 10 at 35 pounds with 15 seconds between each set and no more than 60 seconds between each exercise. Next week I'm hoping to introduce legs into the mix in the same way. Low weight and only a couple of sets for each tilly body gets accustomed to the lifting.

But I feel better and I'm down 4 pounds overall right now. Goal weight is 173. I'm sort of wanting to join the "flat bellies" as they are called on tour. But I'm going to sneak up on it.
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Nice dude. This price tag is right for sure. I like the plan as well.
 
Playdough said:
I've been going to the Church Community Center gym next to a big church by my house. They have a decent facility. 15 cardio machines, a decent selection of upper and lower body machines, free weights, cable weight machines, and a few smaller items. Do they have all the little specialist machines, no. But I feel I can get what I need out it and for 70 bucks a year i'm not complaining.

Iv been going for a about a month now about 2 times a week. Weather and work have slowed me down for 3-4 time a week. The goal is to go 5 times a week, weekends off. I have been doing an hour of cardio every time I go and have worked my self up to a fast walk of over 4 mph and 2.5-3 incline. I slowly work myself into rhe first 15-20 minutes and then really push for the last 40 minutes..

I started doing weights this week. This goal is to alternate upper and lower everyday. And incorporate some of the TPI exercises from their website. I've started off pretty low in my weights but cause I've never really lifted before and I'm not looking to get big, but I strong, flexible, fast muscles. Been right now doing 2 sets of 10 at 35 pounds with 15 seconds between each set and no more than 60 seconds between each exercise. Next week I'm hoping to introduce legs into the mix in the same way. Low weight and only a couple of sets for each tilly body gets accustomed to the lifting.

But I feel better and I'm down 4 pounds overall right now. Goal weight is 173. I'm sort of wanting to join the "flat bellies" as they are called on tour. But I'm going to sneak up on it.
Click to expand...

One exercise group that has seemed to help me get golf strong, medicine ball throws. Straight throw downs, side throws, alternating side throws. Any thing that you can do to feel a lower body and upper body separation. Plus, fast twitch muscle fibers get a lot of stimulation.
 
blugold said:
One exercise group that has seemed to help me get golf strong, medicine ball throws. Straight throw downs, side throws, alternating side throws. Any thing that you can do to feel a lower body and upper body separation. Plus, fast twitch muscle fibers get a lot of stimulation.
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Yup and the good old chop motion as well up and down and diagonally. Good exercises.
 
Wicked Cool Bearded Man said:
Yup and the good old chop motion as well up and down and diagonally. Good exercises.
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I've been doing a lot of floor whippers. Laying on a mat, taking a barbell and using that you hold my shoulders down. Lifting my knees and rotating side to side under control. I feel like that is adding some good golf flexibility.
 
blugold said:
I've been doing a lot of floor whippers. Laying on a mat, taking a barbell and using that you hold my shoulders down. Lifting my knees and rotating side to side under control. I feel like that is adding some good golf flexibility.
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Yup another good one. A variation on this - on the pull up bar - hold your self up and do the exact same thing. IT IS BRUTAL.
 
Wicked Cool Bearded Man said:
Yup another good one. A variation on this - on the pull up bar - hold your self up and do the exact same thing. IT IS BRUTAL.
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For a really good deep stretch, I sit on a stable seat, take a 45# barbell and lay it across my shoulders, and while sitting up rotate side to side.

I know it doesn't look like I do a lot of ab work, because I don't. I do a lot of core training.
 
blugold said:
For a really good deep stretch, I sit on a stable seat, take a 45# barbell and lay it across my shoulders, and while sitting up rotate side to side.

I know it doesn't look like I do a lot of ab work, because I don't. I do a lot of core training.
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Really good idea. Abs/core for me is love hate. For a few years I was really big on it. And it showed. Not so much this past year. I really want to get back to core work 2-3 times a week. I felt my posture improved and everything just seemed to work better. This might be my number one goal this year along with the cardio.
 
Just joined a new gym in my area with a fantastic weight room. I've been treading water at Cardio Express (similar to a Planet Fitness) where they're kind of taking the weights out of weight lifting. They've taken out all the squat racks and only have one real bench press. The new place I joined is in the process of renovating, but the first thing they finished was a gigantic weight room, literally the size of a full basketball court, which they replaced with the weight room. All brand new equipment, dumbells up to 120lbs, 2 squat racks, incline/decline/flat bench presses, and all sorts of isolation machines.

My favorite part of the new place is all their function workout stuff; ie kettlebells, medicine balls, slam balls, box jumps, half moons, battle ropes, ect. I've been trying to mix in a high intensity function movement between my standard lifting splits to keep my heartrate up and I can already feel the difference. I love workout out on the half moons as it really fires all the stabilization muscles up my legs and core, which I hope translates into better stability/form on the course.

Really excited for the new season to start and I'll definitely be checking back in here to pick up some new ideas for workouts!
 
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