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  • 11/26/2020 - nygolffitnessguru 0 Comments
    GOLF ADDICTS WANTED! NEW YORK GOLF

    Yes, the 2021 Golf Season Is Just 6 Months Away!

     

    Yes, you read that correctly. The 2020 season is over for those of you who live in the northeast or the midwest. How will next season be different for you?

     

    Will it be different at all? 

     

    Do you have a plan to make it different? 

     

    Shiny Object Syndrome

     

    Far too often amateur golfers look to the latest equipment to help them improve their golf game. The newest driver on the market, a gadget that measures club-head speed, golf Apps, 3D swing analyzers, swing sensor gloves, GPS watches, and so on. 

     

    Don’t get me wrong-a set of properly fitted clubs can go a long way in helping you play golf better! No doubt! BUT, you, the golfer still have to swing the club and hit the ball with the center of the clubface for all that technology to do its magic. 

     

    The Magic Pill 

     

    While great clubs and technology can play an important in improving the performance of any athlete, it’s not the magic pill amateur golfers are looking for. Amateur golfers already own the most important piece of equipment they could ever have. Their own bodies. 

     

    I learned a saying from Paul Chek, author of The Golf Biomechanic’s Manual“Give Wayne Gretzky a broomstick and he’s still going to score a goal on you.”  In other words, it’s that athlete that makes the equipment look good, not the other way around.

     

    “Once you exhaust ball and club technology you are left with you.  It’s your body that’s in controls where the ball goes. Your game will be either enhanced or limited by your physical abilities.” __Brett Cohen, Founder, NY Golf Fitness Guru

     

    Tell me if this sounds familiar to you?

    • You are losing distance off the tee with every passing year. 
    • You experience back, elbow, or shoulder pain. 
    • It takes you longer to recover between rounds and that affects the frequency in which you are able to play. 
    • You’re concerned that your body won’t last as long as your desire to play the game. 
    • Your golf pro tells you you are a little “too handsy” with your swing.

    These are the kinds of things I hear from the golfers I work with all the time. These are just symptoms of a body that is not working efficiently. 

     

    What If? 

    • You could swing without aches and pains? 
    • Drive the ball further than your buddies? 
    • Play more often and for more years? 
    • Be more consistent off the tee? 

    What would that be worth to you?

     

    For the golfer who wants next Spring to be different, you are going to have to make this Winter different.

     

    Golf is an evolving sport. Yes, I said sport. It’s not just a game anymore. If you follow the PGA/LPGA Tour, it’s clear that fitness is playing a huge role in the success of the golfers out there. You have players like Bryson DeChambeau beefing up and bombing it off the tee as well as the 50-year-old Phil Mickelson recording higher swing speeds now than he did as far back as 2016! 

     

    What’s Their Secret? 

     

    It’s not a secret. It’s called fitness! These players are spending more time on their bodies as they are on their game to stay injury-free, play 10 months a year, and stay competitive with the rest of the field.

     

    Just looking like you’re in shape isn’t going to help your golf game and just playing golf isn’t going to improve your fitness to the point where you will see differences in your game. You need to do both.

     

     Golf fitness isn’t a fad, it’s a movement that will only become more relevant and integrated in the future.

     

    Where Do We Start?

     

    If you were to Google golf fitness it will lead you to a path of confusion. There’s no shortage of information out there for you to sift through. Instagram and YouTube videos are plentiful. And then there are the quote, unquote “golf fitness exercises” in your favorite golf magazine. But how do you know what YOU should do to help YOU play golf better? You don’t! That’s the problem. 

     

    First off you need to know where you want to go. What do you want out of your body and your game? There’s an old saying, “If you don’t know where you want to go, any road will take you there.” So first things first. What are your goals

     

    Next, we need to know what are your needs? In other words, what can your body do and what can’t it do in relation to what it needs to do to perform a mechanically correct golf swing? We learn this by performing a screen. This is the foundation of your golf fitness program.

     

    Everything starts with an assessment. The screen tells us what to prioritize in your program so you get to your desired outcome in the shortest amount of time. The screen allows me to create a customized exercise program for your goals and your needs to accelerate your results.

     

    I devise the plan, all you have to do is follow it and do the work. Yes, you will have to work for the results you want. Sorry, no magic pill I’m afraid. 

     

    The lower your score on the screen the bigger the window of opportunity is for them to improve the body and their game.

     

    What Makes Me Different? 


    Unlike many other TPI certified trainers, whether here in NYC or online, I ONLY work with golfers like you. I have never worked with a professional golfer. I work with average golfers, all-male, most around my age (59 as I write this article), so I understand first hand what it feels like to wake up in an aging body. And I’ve been working with this population for more than two decades! 


     
    Let’s face it. You’re not going out on the PGA tour and you’re not going to get to play in The Masters. You want an exercise program that not only allows you to play golf better but helps you do everything else better as well, and this program does just that. 


     
    What Others Are Saying: 


     
    “I am a high handicap golfer in my mid 60’s who needed someone to help me learn to perform the requisite physical movements required to hit the golf ball further (and still stay on the fairway). I have had a number of trainers and golf instructors over the years; Brett is by far the best in helping me achieve my potential.” _ Al Hurley, NYC 


     
    “I just wanted to let you know I had my best round ever today. I played a match in a season-long tournament and the guy I was playing also had a rood round. I shot a 70, 1 under par. Not bad for someone that scored poorly on the TPI screen. One of the guys was asking if I’ve been taking lessons, and I said not really, but that my golf fitness guy had me doing exercises that fixed my sequencing and that made a huge difference in my game. Thank you”!__David Shaw, NYC 


     
    Brett’s Bottom Line: 


     
    If you make it this far into the article are way ahead of 90% of the other golfers out there. You did a Google search to look for help. You know that your body is not letting you do the things you want to do with the golf club and you need help. You just don’t know where to start.  Maybe you are already exercising on your own or with a “regular” trainer but just not seeing the results carry over to your game. I get it! It’s not enough to just exercise. You needed intelligent and targeted exercise to get incredible results and that’s what I do. My job is to help you figure out what it is you need to play your best golf so you don’t have to!

     

    Who Is This Program For? 

     

    You’re the kind of golfer who understands what it takes to get your game to the next level. You’re committed, hard-working, and you’re addicted to golf. If this sounds like you we are going to get along very well, very well indeed!   

     

    When it comes to improving your golf game, your first stop is always your body. A body that is flexible, strong, balanced… and able to generate power on demand. Once you change the way you move you have the potential to change the way you play. It’s the only way to get to the next level. 

     

    If you are committed to playing great golf at the beginning of next season, not the end, then give me a call, and let’s get you started on the journey to feeling better, moving better, and playing golf better in 2021.

     

    “This review is long overdue. I have had a great experience working with the NY Golf Fitness Guru for over two years. The commitment to his workout programs and training, his in-depth expertise in golf fitness, his vast knowledge in physiology, biomechanics, nutrition, and ever-expanding certifications have lowered my handicap in half, prevented injuries, and has facilitated competing and winning my club championship and two other medals play events. As a physician, I recommend him highly to anyone seeking a dedicated, highly trained knowledgeable personal trainer that wants to move better without pain and stay healthy.”__Dr. Howard Zaiff 

     

    Request A Consultation: You deserve to Play Golf Better! Let’s talk (917) 596-8485

     

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  • 10/11/2020 - nygolffitnessguru 0 Comments
    Scotty, I Need More Power! TPI Golf New York

    Captain Kirk is clearly a golfer!

    Have you ever heard a golfer say they want shorter drives? Of course not! Power gives you the ability to hit the golf ball far.

       Every golfer wants it! No golfer doesn’t want it.

    So what is power and how do you get it?
     
    Power is the summation of speed and strength.
     
        X         
    Speed is moving yourself or a light object faster than you are used to. 
     
    Strength is built on a foundation of proper posture, flexibility, mobility, and stability. So in order to be powerful, you need to work on ALL of the physical qualities mentioned above.
     
    PGA Trends
     
    The trends on the PGA Tour are all about power. Ball speeds just keeping going up and up with over 70 PGA players with ball speeds of over 170 mph! There is a direct correlation to how far you can hit the ball and where you end up on the money list.  Longer Drives = Lower Scores. So power is one of the things that makes the best players in the world, the best players in the world.
     
     

    Bomb The Balls Past Your Buddies

    "My longest drive used to be 240 yards with an average of 225. I’m averaging 245 now and have hit several 270 yarders and one 280! Gonna be a fun season." Thanks, Brett! __Ken, NYC 

    If you look at some of the biggest hitters you will also see a correlation to their ability to jump. The average PGA tour player has a vertical jump of 22″ or more, with some of the long-drive guys jumping as high as 36″! Here 81-year-old Peter jumps up onto a 20″ inch box.
     

    If you sprint, throw, and jump you can convert that speed to your golf swing. If you don’t have these qualities you cannot express them in your swing, no matter how good your coach is.

    Taking My Golfers To The Next Level – TPI Power 2

    I’ll do anything I can to help my golfers achieve longer drives, so I have decided to sign up for TPI Power Level 2. The Power Level 2 course included over 5 hours of online tutorials, a 7.5-hour live workshop held on November 21, 2020, and a golden ticket to the mother ship in Oceanside, CA when this COVID CRISIS is over! 

    Hosted by TPI Co-Founders Dr. Greg Rose and Dave Phillips as well as TPI Advisory Board members Jason Zuback (5x World Long Drive Champion) and Liam Mucklow (founder, The Golf Lab), TPI’s Power 2 Certification webinar is dedicated to the art of increasing swing speed and covers all aspects of hitting the ball further including:

    • The Science Of Power – Motor unit recruitment, muscle fiber types, the potentiation effect, and the physics of projectiles.
    • Clinical Observations – The Big Break Theory, Overspeed Training, Overload Training, The Rules of 4, and Muscular Loading principles.
    • Power Matrix – Learn the four main power sources: Vertical Thrust, Rotary Power, Chop Power, and Wrist Release Power. Then incorporate all four of these sources into TPI’s 4X4 Power Matrix, a simple system to help design effective power development training programs.
    • Power Swing Techniques – Swing modifications that can be used to generate more clubhead speed.
    • Screening For Power – Learn the TPI power screen, the first step in determining potential physical limitations with you or your client.
    • Loading The Links – Identify problems in the kinetic chain and how to address these issues with simple coordination drills.
    • Club Fitting For Power – Learn the latest findings in club fitting considerations.

     Here’s to a 2021 season filled with Longer Drives & Lower Scores! Brett The Golf Guy

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  • 09/07/2020 - nygolffitnessguru 0 Comments
    Swing Pain Free! TPI Golf NYC

    Pain Sucks! 

    Pain, suffering in discomfort caused by illness or injury. Who the hell wants that! Especially when it can be avoided.

    For golfers, especially amateur golfers, pain is the number one reason they leave the game, and back pain is the number one cause of that.

    Approximately 70% of golfers are playing in pain or have played in pain! Playing in pain takes the fun out of the game.

    Common Causes Of Low Back Pain In Golfers

    In Western society, we are used to referring to the site of pain as "the problem" and subsequently treat the symptom, not the cause. Unless it is a trauma-related injury, the site of pain isn’t the problem, it’s just a symptom of dysfunction somewhere else. Let me explain. 

    You see your body is made up of a series of joints. Some of those joints or segments are designed to move in more than one direction. We refer to those joints or segments as mobile joints. The joints or segments above or below are designed to only move well in one direction. Those are known as stable joints. This philosophy or concept of how the body works is known as the Joint-By-Joint approach and it’s the approach the Titleist Performance Institute has adopted when evaluating how a golfers body moves and how that relates to their swing or pain problems. We call this The Body-Swing Connection. 

    Let’s use the low back as the example here. The low back or lumbar spine region is primarily a stable segment. The hips and the thoracic spine, the segments above and below, mobile segments. 

    All golfers know that golf is a rotational sport. But what is supposed to rotate (the hips and thoracic spine) often don’t, or not well enough to prevent issues with the lower back. 

    How Do We Know? 

    We don’t guess, we assess. The TPI Level 1 movement screen helps me to identify if you are struggling with hip mobility and/or thoracic spine mobility. And I can tell you from 10 years of performing these screens that most of you will struggle with one or both of these. Even if you don’t have back pain, lack of mobility in these segments is effecting your golf performance. 

    Strengthen Your Core​​

    Not that long ago, the medical/therapy and fitness industries were focused mainly on strengthening "the core" for low back pain patients. That’s what the core is for, to prevent unwanted movement.

    Renown physical therapist, Shirley Sharman states, "During most daily activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk….A large percentage of low back problems occur because the abdominal muscles are not maintaining tight control over the rotation between the pelvic and the spine at the L5-S1 level."

    So the main function of the core musculature is to limit the motion of the trunk at the lumbar spine. We definitely want a strong, functioning core that can resist unwanted movement during a dynamic rotational ballistic movement like the golf swing.

    But no matter how strong your core is or how often you go to the chiropractor unless you unlock your hips and T-spine low back pain will always be a problem. 

    Brett’s Bottom Line: 

    If you want to swing the club pain-free you need to know what your body can and cannot do and how that is effecting your body and your game. Any physical restrictions you might have can correlate to common unwanted swing characteristics as well as injuries common to golfers. 

    Once we know what works and what needs work then I can tailor a corrective exercise program for you to help you overcome pain, swing without fear and play the game you love for years to come. 

    "Golfers are athletes, and like other athletes, they require a well- designed conditioning program in order to excel in their chosen sport." – Paul Chek, author of The Golf Biomechanics Manual 

     What My Clients Are Saying

    "I am a board-certified dental specialist who had suffered occupational back pain and stiffness for over 15 years. Brett has shown me how to stretch, strengthen, recognize, and head – off pain before it emerges. In short, Brett has made me pain-free! I am thrilled to be his client."_Peter B., NYC 

    "Like so many others, I took regular golf lessons but resisted the notion that I was out of shape. I have been working with Brett for 4 years and I now understand what I believe to be true for virtually every golfer over 50, namely that we are physically unable to produce the swing that our pros are teaching us."__Mark C, NYC

     
    Getting Started

    For your free phone strategy session just call (917) 596-8485 or email me at info@nygolffitnessguru.com 

    Let’s get you started swinging pain-free! 

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  • 09/01/2020 - nygolffitnessguru 0 Comments
    About Your Golf Game! TPI Golf New York

    About your golf game… it’s not where you’d like it to be.

    Playing golf is hard! And it’s even harder when your own body gets in the way! 

    Most amateur golfers are men over 40 who are starting to feel the effects of aging and have many more physical limitations than their younger counterparts. One of them is the loss of flexibility (tissue elasticity) which directly affects the mobility of joints. Loss of flexibility and mobility will alter how your body moves. That altered movement will cause you to lose posture either in the backswing or the downswing which results in a loss of power and consistency.

    The flight and destination of the golf ball are dependent on the following five factors: 

    1. Clubface alignment

    2. Swing path

    3. The angle of attack at impact

    4. Sweet spot

    5. Clubhead speed

     Not having adequate flexibilitymobility and stability will affect all of the above five factors. 

    "The average amateur golfer is not physically capable of performing the required body movements that are involved in a mechanically correct golf swing." __Michael Boyle, TPI Advisor 

    Your Body – Your Swing – The Connection 

    The most common complaint I get from golfers is that they want more power and more consistency. What golfer wouldn’t? They also inherently know that they need more flexibility and core strength in order to achieve those goals. In other words, what they are saying is; "their body doesn’t work the way it needs to – to play golf the way they want to." 

    Let’s assume you know what to do to create a powerful and consistent golf swing. Being able to do it, or execute the movements you desire will be completely dependent on your physical capacity to perform those movements and coordinate them into one smooth dynamic action.   

    Well, which is it? Is it your technique or your body? 

    We don’t guess, we assess. This is where I come in. As a Golf Performance Specialist, I have dedicated the last 10 years of my life to learning, administering, and interpreting the TPI Level 1 Fitness Screen which is designed to do exactly that. Look at how your body moves and how that relates to your golf swing and or current injury complaints. What Are Your Options?

    So let’s just say you get a screen and I determine that you struggle with certain movement patterns. I will then identify to you in a report how those movement patterns may be affecting your golf swing.  That’s the body-swing connection. I won’t know for certain unless it is confirmed by your golf swing coach OR video of your swing. 

    What Next? This leaves you with three options:

    1) Do nothing and continue to complain that your game isn’t what you’d like it to be.

    2) Modify your swing. Find a golf coach who understands your physical limitations and knows how to teach around them (not treat you like a tour pro and try to have you move like one which is analogous to trying to put a square peg into a round hole) It doesn’t fit!

    The downside of this is that the longer and more frequently you play with that limitation, the more likely you develop a physical injury. It always starts like this: irritation, inflammation, pain, injury, surgery. NOTE: By the time you reach the inflammation stage you are already doing damage to the soft tissue around that joint or segment. Injury is the number one reason golfers stop playing golf and leave the game. 

    3) Eliminate the restriction. Yes, this is where the real work begins. It’s called EXERCISE. There’s no way around it. You cannot change how you move by being treated by a therapist while lying on a table. It would be nice if it worked that way, but it doesn’t. You have to change how your body moves, and that requires work and time. You do that by   following a carefully designed exercise program that conditions the golfer specifically for the sport of golf. Then you will need someone to show you how to use your body AFTER the physical restrictions have been removed. Remove it, the groove it. This is the best time for lessons! 

    This will restore your power, improve your consistency, and greatly reduce your risk of injury. 

    "There’s a minimal amount of fitness that has to be involved so you can stop worrying about that piece and can put your thought and mind on what you need to be worrying about, specifically in the short game." _Brandon Stocksbury, 2016 Top 50 Growth Of The Game Teaching Professional

    Brett’s Bottom Line: 

    If you are struggling with power and consistency then that’s another way of saying your swing isn’t efficient. An efficient swing means you can repeat it, you can control it, and can maximize your power with the least amount of effort. If you can’t, your body is holding you back!

    "When your body doesn’t work the way it needs to – to play golf the way you want to, come see the Guru. I can help you Play Golf Better!"

    If you want to change the way you play you are going to need to change the way you move. I can help! To find out how to book your FREE 45-minute strategy session by calling (917) 596-8485 or email me at info@nygolffitnessguru.com

    "Like so many others, I took regular golf lessons but resisted the notion that I was out of shape. I have been working with Brett for 3 years and I now understand what I believe to be true for virtually every golfer over 50, namely that we are physically unable to produce the swing that our pros are teaching us."__Mark C., NYC/Phoenix 
    Every day I help golfers just like you Play Golf Better. You could be next.
     
    "Feel the difference in your body, see the difference in your swing" 
     

     

     
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  • 08/24/2020 - nygolffitnessguru 0 Comments
    Being Able To Do This Will Add 20 Yards To Your Drive! Golf Fitness, New York

    ​​Did you ever meet a golfer who wouldn’t want to hit the ball farther if they could? 

    If you’re struggling with consistency and complaining about a loss of power not being able to do this move is likely the culprit.

    So what is this magic move? 

    It’s called a pelvic tilt.

    As you see in the above illustration the simplest way to think about the pelvic tilt is to compare your pelvis with a bucket of water. If I asked you to pour the water out of the bucket you would need to tilt the edge forward, that motion is known as an anterior tilt. That tilt increases the arch in your lower back opposite your belly button.

    Now can you tilt the water back in the bucket? That movement is known as a posterior tilt. Sounds simple enough, right? Oh, I forgot to mention…you need to be able to do this WITHOUT moving or disrupting your upper body! 

    Think you can do it? 

    Ok, let’s try. Get into a 5 iron posture with your arms folded across your chest. Without moving your upper body tilt your pelvis forward increasing the arch in the lumbar spine. Once this move is accomplished, tilt the pelvis posteriorly or backward, removing the arch from the lower back.

    Test Objective For The Pelvic Tilt Test

    The Pelvic Tilt Test is for overall mobility of the hips and the lumbar spine and a player’s ability to control the position of the pelvis and stay in posture.

    NOTE: Proper execution of this test will yield a forward and backward tilting of the pelvis with minimal leg/knee movement and limited upper body forward and backward movement. And the movement should be nice and smooth and easy. No jolting or vibrations while moving from one position to the other. If you can do it but there is a lot of movement in the rest of the body we call that the "shake and bake".

    No "Shake and Bake" 

    The ability to move and control the position of the pelvis is critical for optimal power transfer from the lower body to the upper body during the golf swing.

    ​​Having Trouble? 

    Well, statistics show most of you will. Statistics from the Titleist Performance Institute show that 65% of you will have some difficulty with some or all parts of this movement pattern as opposed to 38% of PGA players.  If you struggle with this movement pattern then this is your first Body-Swing connection (how your body movement can affect your golf swing). In other words, is your golf swing the way it is because of the way your body is moving. Are you struggling with a particular shot or part of your game because of how your body is moving?

    Signs of Trouble

    • Your starting posture already has your pelvis tilted too far forward. We call that ‘S’ Posture at address and it looks like this. Setting up wtih ‘S’ posture brings your weight forward, onto the toes and your toes are like the brakes of a car, your heels the accelerator, so you are starting your swing with the parking brake in the ON position! 

    What causes this forward tilt of the pelvis? Well anatomically, tight hip flexors. Practically, being in the seated position most of your life.  

    Look familiar? The average amount of hours my clients spend seated (at work) is 10! That doesn’t include your commute, sitting at the breakfast and dinner table, and being in the fetal position while you sleep. So you are spending most of your life with your hips flexed. That makes them tight and weak. But more importantly, it makes your glutes and abs (the King and Queen of the golf swing) long and weak.

    ‘S’ posture is also a common cause of Low Back Pain in golfers and Low Back Pain is the #1 reason golfers leave the game!  

    Other Signs Of Trouble 

    • You can’t move your pelvis at all. This is very common amongst my older clients. They see me doing it and when they try to do nothing happens. The pelvis is locked.
    • You can tilt forward but struggle tilting backwards. 
    • When you try to move your pelvis you just stand up.
    • You can do it, but your body vibrates or shakes while making the move. 

    All of these are signs of weak glutes and a weak core. 

    Do I Really Need To Be Able To Do That? 

    Unequivocally, YES! But only if you want more power and consistency in your swing. 

    So all of the best players in the world do this, it’s just that it’s happening so fast you don’t see it. A better golfer will address the ball with a forward tilt of the pelvis and a straight spine. That spine resembles the letter ‘I’, I for IDEAL.

     As that player goes into the top of the backswing that curve will increase (or extend). Now, here is where the magic move happens. In the time it takes to get from the top of the backswing to impact the lumbar spine goes from the extended position (anterior tilt) to the (posterior tilt) position (tail bone tucked under) or flattening of the lower back. It’s just hard to see that because it’s happening at such a high speed.

    What muscles are responsible for creating that posterior tilt? You guessed it! The King and the Queen, the glutes, and the abs. 

    How Does This Effect My Power And Consistency?  

    Well, let’s think of this. Imagine your legs are the prongs of an electrical plug and your torso (aka ‘the core’) is the outlet itself. As you go into the posterior tilt you are connecting the legs into the trunk. This connection is what transfers energy generated from pushing into the ground with your feet to the lead shoulder, arm, club, and finally the ball. If you cannot create or control this pelvis motion you are likely going to moves your hips towards the golf ball too early in the downswing sequence. This move is known as early extension because the hips extend (or straight up) too soon in the swing and disconnects the legs from the torso.

    No connection, no power. 

    Additionally, when the hips move forward too soon there is a dramatic loss of your body angles with effects your path and plane. The hips tend to get in the way of where the hands should be and this typically results in an upper-body dominant swing pattern and a loss of power and consistency.

    Golfing Is Like Jumping

    Yes, golfing is a controlled jump with a turn! If you think of any ground based rotational athletes: a tennis serve, a volleyball serve and slam, a basetball dunk, and so on, the athlete drops down towards the ground in order to use the elastic energy to go back up. If you look at the athlete above you can see in the position second from the right there is a little curve in his low back but that curve reverses itself while he’s still in the air. That is the transition from anterior to posterior tilt and it’s what’s responsible for generating energy from the ground up. 

    Watch the clip below as legendary Long Drive Champion, Jason Zuback demonstrates how to create a powerful golf swing. 

    ​​Brett’s Bottom Line: 

    Being able to create and control the pelvic tilt motion is critical to more power and consistency in your swing. Movement patterns or motor patterns are built around physical limitations. Physical limitations don’t magically fix themselves. Not even the newest, most expensive driver can help you move your pelvis like Elvis.

    If you want to do that, you need to fix it in the gym (or at home) with an exercise strategy designed specifically for that purpose.

    Put that dumbbell down dude. That’s not gonna help your golf game! 

    What’s Next? Would You Like Some Help With That? 

    This is how we can work together if you want more help. Yes, I’m serious about taking action and want to ‘get clear’ on a strategy and game plan by talking to the coach. Call (917) 596-8485 or email me at: info@nygolffitnessguru.com.

    We will set up a complimentary :45 minute strategy session phone call and go over what you need and if we make a good fit for one another. If we do then we move onto scheduling your physical screen and see what your boyd is physically capable of so that when you are working on your golf swing you don’t try to make changes that you just won’t be able to do. Working on something that can’t happen is very frustrating and takes the fun out of the game.  

    "When your body doesn’t work the way it needs to – to play golf the way you want to – come see the Guru. I can help you Play Golf Better!" 

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  • 08/23/2020 - nygolffitnessguru 0 Comments
    Train From Anywhere-Golf Fitness, New York

    I get it! 2020 has been weird and complicated, to say the least! 

    First, it was COVID-19. Then the George Floyd protests and looting that followed. NYC, what was considered one of the safest big cities in America, became a battleground, seemingly overnight. 

    Don’t Let Your Health And Fitness Take A Holiday

    Gyms in NYC have been closed down in NYC since the onset of the pandemic. The last day I was in a gym was on Friday, March 13th. (yes, Friday the 13th). In case you didn’t know, the gym I use for clients that don’t have a gym in their residential building is Velocity Sports Performance located at 133 E. 58th St. on the 6th Floor

    On August 17th, NYS Governor Cuomo made an announcement that gyms would be allowed to reopen on August 24th, but at only 33% capacity. 

    But wait, there’s more….later that same day New York City Mayor, Bill de Blasio said…

    "Based on the reality in New York City, we won’t start before Sept. 2," he said. "The priority, especially given the proximity to Sept. 2 to Sept. 10, priority is going to be on the inspections we need to do for child care centers and schools. We are going to work through how to balance that."__de Blasio 

    Are You Not Entertained? 

    While our local politicians battle it out, don’t put your health and fitness on holiday! 

    As I stated in an article I wrote back in March, the healthier you are the less likely you will become infected with something that can make you sick. Your health is your job. You can’t outsource it to anyone else. While there are certain precautions we can and should be taken to avoid contracting the Coronavirus or any virus for that matter, the best way is to stay as healthy as possible.

    Remote Training Program

    While gyms remain closed, and even after they are open training from home is your best option. It’s safe, it’s healthy and it’s efficient. Several of my most dedicated clients have been training from the safety and comfort of their homes since April. One of them winning his club championship in the senior division and another winning his club championship in the partners’ division. 

    You are either getting stronger or you’re getting weaker. We never stay the same! 

    "Brett is a great golf fitness coach and has made a positive impact on my game. Through improved flexibility, core strength, and proper sequences, my golf game has made quantum leaps.  Most importantly, during this time  of Shelter-in-Place, having Brett available for coaching via FaceTime is invaluable."__Tom H., NYC 

    I Have A Question For You…

    How are you doing right now? Be honest. Have you been taking care of yourself in the last 5 months or have you lost your mojo? If you have I understand. Having someplace to go and someone who holds you accountable is a big reason clients come to me in the first place rather than simply watching a Youtube video. 
     
     

    Brett’s Bottom Line: 

    As we continue to cope and deal with the COVID-19 pandemic, I understand the mental and physical toll it has on New Yorkers. Hey, I’m one of them myself and I’ve been in isolation from my clients and the world since 3/13/20! However, all of us want to stay safe while getting fit and healthy the time. That’s what makes remote training your best choice. You can train from anywhere, be safe, and still get the results you want. 
     
    Who Is This For?

    If you’re one of those golfers that feels like you are struggling with your flexibility, mobility, and core strength than this program is for you. Maybe you know you need to get stronger but you’re not really sure how golfers should do that without it getting in the way of their swing. I can help!

     "Brett is an incredible fitness instructor specializing in golf and the needs that golfers have to improve their game and body.  I have worked with him for a year and have experienced some of the following-Increased drives by 20 yards-Decreased back pain (was a major problem for me)-Completely changed my thought-process on preparing and recovering my body for playing golf-Answered my questions about what I should be spending my time on to get better and prepared a specialized routine and long-term program. Brett is beyond professional and knows what he’s doing.  There is zero doubt he will improve his student’s golf abilities – the only thing that is required is some effort and time." ___ David W. Cleveland, OH  

    Is Online Training Any Good?

    Online training is really the same as gym training but at a distance.

    • Coaching: unlike watching your favorite trainer do their own workout on Instagram or Facebook live, with online training you are working with a coach with real "face to face" communication while training. No cookie-cutter workouts can lead to injury and generally fail to get desired results.
    • Training technique: with a coach you are working with someone who has specific knowledge of you, your goals, needs, injuries you may have and they can tell you when you’re doing exercises correctly or incorrectly.
    • Custom Program Design: with a coach you’ll get 100% customized programming based on your goals, needs abilities and equipment you have access to.
    • Accountability & Support: With a coach, you’ll have a personal connection with a real human being (not a screen) that actually cares about you, your goals, your stress level, and how you are doing!
    • Nutrition & Recovery: Training with a coach online you’ll get tailored guidance to your needs and struggles, without all the generalization and stuff.  

    What’s Next?

    This is how we can work together if you want more help. Simply call me (917) 596-8485 or email me: info@nygolffitnessguru.com to schedule your complimentary: 45-minute strategy session. We will go over what your needs are and see if we are a fit for each other. 
     
      Ready? Let’s do this.
     

    P.S. and Very Important 

    As of the writing of this article, 8-23-20, I have not heard from the owners of Velocity Sports Performance as to if or when they will reopen. As mentioned earlier in this article, the governor stated they can open on 8-24-20 and should not be mandated closed any later than 9-2-20. Reality check. I don’t know if that location will ever open again. I hope so! So if you want Longer Drives, Lower Scores & Fewer Injuries. Don’t delay, start today. 

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  • 08/16/2020 - nygolffitnessguru 0 Comments
    Bomb It Past Your Buddies! Golf Fitness, NYC
     
     
    Imagine what it would feel like to drive the ball 20, 30, or even 40 yards past your buddies? They may ask you what driver you are using, or if you’ve been taking a lot of lessons. And while properly fitting equipment and instruction are key elements to good golf, even more import is how well the person who swings the club moves. 
     

    "Hey Brett, I just wanted to let you know that I had my best round every today. I played a match in a season-long tournament and the guy I was playing also had a good round for him. I shot a 70 – 1 under par. Not bad for a guy who you were surprised could barely walk. This was the first time I’ve been under par (for 9 or 18). Also came in a distant second in the member-member. One of the guys was asking if I’ve been taking lessons and I said, not really, but my golf fitness guy had me doing exercises that fixed my sequencing and that made a huge difference." __  David S. NYC 

    More than anything else I love to hear about my clients’ successes. It’s why I work so hard on my craft. I want my clients to Play Golf Better! 

    The testimonial above came from a golfer who worked with me for just six months before he wrote this testimonial. He followed the plan and did the work. 
     
    Last summer I received this testimonial from Tom. 
     

    "Just a note of gratitude for the work you’ve done with me. From all indications, it’s spot on. When I hit the ball now it has lots of force from the lower body."_Tom H. 

    His friend Barry was so impressed by his friends’ power that he emailed me this later that same day!

    "Hey Brett, my name is Barry and I just saw my friend Tom destroy some balls. I need a golf fitness trainer. Call me"!__Barry L., NYC 

    But wait… there’s more to this story. This July 20th Tom sent me this.

    "Hi, Brett. Thanks to all your training and fitness, I was able to win one of our club’s majors. This one for you too. Thanks, coach." __Tom H., NYC 

    There are many more success stories just like that but you get the point. 

    Brett’s Bottom Line: 
     
    If you want Longer Drives, Lower Scores & Fewer Injuries this season… well then ‘send me an email’ – RIGHT NOW
     
    Apply for a FREE ‘Get Clarity" Strategy Session
     
    We will set up a private 60 minute (phone call or Zoom call) so I can find out more about you, your golf, and if I can help you get from where you are to where you’d like to be.
     
    YOUR individual questions answered. No charge.
     
    Next season starts TODAY!
     
    You’re not getting any better sitting there just thinking about it. You need to take action. 
     
    All you need to say is: "I want to Play Golf Better" and I’ll know exactly what you mean. 
     
     
    COVID CRISIS UPDATE 
     
    As of the writing of this article (8/16/20) gyms in NYC continue to remain closed and will remain that way for an indefinite time period. But don’t let that stop you. Training is done online through live Facetime calls and I guarantee you the same results as if we were meeting in a gym. Try the first one on me, for FREE
     
     

    "Brett is a great golf fitness coach and has made a positive impact on my game. Through improved flexibility, core strength, and proper sequences, my golf game has made quantum leaps.  Most importantly, during this time of Shelter-in-Place, having Brett available for coaching via FaceTime is invaluable".  __ Tom H.

     

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  • 08/06/2020 - nygolffitnessguru 0 Comments
    5 Ways to Prevent Back Pain While Golfing-New York Golf

    If you love to golf, but your back hurts when you swing a club, know that you are not alone. The movements needed to effectively swing a golf club can put pressure on the low back. Studies show that low back pain is the most common ailment from golfers of all ages. Low back pain appears to come from the asymmetrical nature of the swing, as well as from overuse from people who golf regularly. 

    Some low back pain comes from flaws in swings, especially when people do not have strong core muscles or endurance. With limited internal hip rotation, the low back suffers from having to compensate. Some people experience back pain while carrying their clubs over one shoulder. 

    As golfers prefer to be on the links rather than at their local chiropractor’s office, asking them to sit out is not an option. Although back pain from golfing is a good reason to visit a chiropractor, especially since they can help golfers understand how to prevent back pain. Fortunately, there are many methods that can help. They include adjusting mechanics, reducing the duration of playing or practicing, wearing different shoes, and using a cart rather than carrying the clubs. If you cannot find relief in any of these tips, it might be best to take a break from the game and let your back recover. 

    1. Warm-Up Before Every Game

    One of the most important tips for preventing low back pain is to warm up. You should never just start playing. The swinging motion is enough to cause pain in the low back, but if you warm up you should be able to avoid issues. You can  stretch at home if the course is nearby, or you can do your warm-up when you arrive. 

    It is important to stretch the areas of the body that get the most use while playing. This includes the shoulders, torso, core, hips, and hamstrings. There are several reclined hip and hamstring stretches you can do at home before you leave, including laying down and hugging the knees to your chest. You can bring one knee at a time, then both. 

    You can also do reclined twists while laying on your back at home. Gently bend the knees toward your chest, then drop them to one side. Look away from your knees. To increase the stretch, use your hands to push the knees closer to the ground. 

    When you get to the course, you can stretch your shoulders. Hold a golf club in both hands behind your back and lift. You can add a twist, too. You can also hold the club over your head and try to lower the club behind your head. Do not do toe touches if you have low back pain. But you could do a balancing knee lift if you do not have time to stretch at home. 

    Once you’ve stretched a bit, the next step in your warm-up should start swinging a golf club gently. Some golfers warm up by going to the driving range, increasing the size of their swing as they warm up. Start with the lightest clubs, then progress to the woods. 

    2Get Your Swing Under Control

    Many golfers have flaws in their swings, which can cause and eventually exacerbate low back pain. Instead of trying to fix your swing on your own, get to a pro, and have your swing evaluated. Research shows that the biomechanics of your swing can affect your body, and pro shops often have the tools that are needed to evaluate where problems exist. 

    If your swing has kinks in it, your low back and hips can begin to hurt. The moment of impact can be painful. You would be surprised how quickly your pain disappears when your biomechanics are working the way they should. A pro can tell you if you are slouching, twisting too much, not following through, or doing something else that puts unnecessary pressure on your low back. 

    3. Carry Your Bag on Both Sides 

    If you must carry your bag, you must switch sides after each hole. Golfers often have a preferred side, and when they never alternate sides, back pain of all types can occur. When you make a concerted effort to carry your bag on both sides, you create balance in your body and reduce the chances of experiencing pain on the links.

    Walking the links is good for the body. But you can also avoid back pain by driving a cart. If you must stand while holding your golf bag, be sure that you stand with good posture so you have even pressure on your feet. You can also find relief if you use a backpack style golf bag so you can spread out the weight of the clubs. 

    3. Swing On Both Sides

    Part of the problem with low back pain and golf swings is that most people only swing from one side. While you might not want to start swinging from your weak side right away, you can start to practice swinging from both sides at a driving range. 

     When you swing from both sides, you add balance to your body. It helps relieve the pain in your low back that can happen from overuse on the dominant side, especially if you are using your low back to compensate for weaknesses in the core and hips. You can also add swings on the other side when you are warming up. 

     4. Pay Attention to Your Posture

    When you are standing waiting for your friends, pay close attention to your posture. Are you standing evenly on both feet? Are you slouching? Are you using your golf club as a crutch? The way you stand between your swings can affect your low back pain. Stand with your spine straight, your shoulders back, and your weight distributed between your feet. When you are out on the links, avoid using your phone so you do not put added pressure on your neck, too. 

    Brett’s Bottom Line: 

    This blog was written by Dr. Brent Wells (see his bio below). Back pain is the number one reason golfers leave the game of golf. And the job of medical professionals like Dr. Wells and fitness professional like myself is to give golfers the strategies and tools they need to keep them healthy and playing the game they enjoy. Follow these tips and you WILL be playing golf better!

    Brett 

    About Dr. Wells

    Dr. Brent Wells founded Better Health Chiropractic & Physical Rehab in 1998. He is currently leading 10,000 Alaskans to more active and pain-free lifestyles without drugs or invasive surgeries. He brings a progressive and highly innovative approach to chiropractic care in Anchorage. Dr. Wells continues to further his education with ongoing studies in spine conditions, neurology, physical rehabilitation, biomechanics, occupational ergonomics, whiplash, and brain injury traumatology. He is also a member of the American Chiropractic Association and the American Academy of Spine Physicians.

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  • 08/02/2020 - nygolffitnessguru 0 Comments
    Top 10 Golf Fitness Blogs: NY Golf
    Blogging. I just do it. Curating information I think is pertinent and valuable to my clients and the golfers out there who just want to play golf better is something I’ve been doing for more than four years. My website has a lot of articles on it. 
    This past week  I was informed by Anuj Agarwal, founder of Feedspot, that my website: 
    NY Golf Fitness Guru has been selected by panelists as one of the Top 10 Golf Fitness Blogs on the web.
    I was both honored and surprised because I just write. I didn’t know that Feedspot even existed or how I ranked. 
    I want to give a shout out to some of my esteemed colleagues in the Golf Fitness Industry.
    One of the reasons I love golf fitness so much is that it attracts a higher caliber of fitness professionals that most other segments of the fitness industry. 
    Coming in at the number 1 slot is Joey D. Golf. Joey D. has a facility in Jupiter, FL, and has trained several well-known tour players. Although I’ve never met Joey, I know of him through his extensive social media platforms. 

    Coming in at the number 2 slot is my friend Carolina Romero (aks The Fit Golfer Girl). Carolina is a social media powerhouse. She creates the most beautiful YouTube videos I’ve ever seen and provides great tips and content for the average golfer. Please check out her YouTube channel when you get a chance. You won’t be disappointed. 

     
     
    Coming in at number 3 is Golf Forever. I’ve never met any of the guys at Golf Forever (at least I don’t think so) but I see their content on Facebook and Instagram all the time and they also provide very valuable advice as well as offering At-Home Golf Workouts. 

    Coming in at number 5 is my esteemed colleague Michael Carroll Michael is the only one on the list I’ve actually met. He and I were in the TPI Fitness Level 3 class together in October 2017. I think Michael is one of the best and brightest golf fitness trainers in the county. He produces wonderful content, both in written and video formats as well as having his own Golf Fitness App and training program. Check him out! 

     
    If you are reading this blog I encourage you to check out all the other winners as well, including the ones I did not reference here. They all are very smart and offer valuable information to help you play golf better. 
     
    As for myself. Before the COVID-19 crisis, I would only be able to help you if you lived near my office in the midtown east section of New York City, but with gyms closed around the country, all training is now being done online. I provide customized one-on-one golf fitness coaching in real-time via Facetime. I see you, you see me. I can get you the same exact results as if we were in a gym but from the safety and comfort of your home.
     
     
    If you would like: 
    Longer Drives, Lower Scores, and Fewer Injuries. Drop me a note or give me a call and let’s schedule your free discovery call: (917) 596-8485
     
     
     
    Brett 
     
     

     

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  • 07/24/2020 - nygolffitnessguru 0 Comments
    Longer Drivers, Lower Scores, Fewer Injuries! Best Golf Fitness Trainer, NYC

    ​​​​WARNING! Don’t read this article unless you want to Play Golf Better! 

    I see you’re still here…. Good! Let’s continue.

    If you do want to Play Golf Better you’ve come to the right place.

    Who Are You? 

    Well if you are like the rest of the golfers I work with you are male, between the ages of 30 and 75, you can’t think about anything but golf, you want to improve your performance on the course, you want to play the game whenever you want, and for as long as you want without getting injured. 

    Maybe over the years, you’ve accumulated some injuries or you’re experiencing some aches and pain that are effecting your game and your life. Maybe you’ve gotten massages or have seen a physical therapist or chiropractor, but still feel out of balance and not quite performing the way you think you should. Your game frustrates you because you know there’s more inside of you but you just can’t seem to get it out.  

    You’re not alone. Guess what. All of my clients came to me with the same set of frustrations.

    This is what David W. (at age 29 said in his health history questionnaire on April 17, 2019)

    Complaints:

    • I feel stiff and blocked in my body, my movement are restricted. 100%
    • I fee back pain. 

    Goals:

    • If you could change one thing about your golf game what would it be? HIT IT STRAIGHTER
    • Lower my handicap (Current handicap – 4) – 2019

    I trained David from April through July 2019 and then he had to stop because he was getting married in September and just had too much going on. It wasn’t until March this year that I heard from him again. Safe and sound and living with his parents in Florida during the initial stages of the Coronavirus Pandemic, David started his training again with me online. Yes, online using FaceTime.  He and II have continued to meet online once a week since April. 

    So what happened to David’s game? 

    David is now a scratch golfer, has no back pain, and drives the ball 300 yards off the tee regularly at just a 145lbs. Don’t believe me! Read it for yourself.

    Imagine yourself a year from now.  How does your body feel each day? What is your fitness like? How is it different from where it is now? What’s the impact this improved fitness has on your golf game and in other areas of your life? Is the kind of success David had even possible for a guy like me? 

    Well, I can’t guarantee the same successes for everyone. So much of it depends on where you are starting at, what your goals are, and how much time and effort are you willing to put into achieving your goals? 

    My Big Promise

    What I can promise is to teach you how to take control of your health and your fitness. Bust up some myths and really try to reshape the way you think about fitness and what it takes to get your body in shape to play golf better.

    How? 

    It comes down to this simple three-step formula. 

    Step 1: Analyze Your Body

    The very first thing I do is look at how your body moves and how that may be contributing to your aches and pains as well as how it is effecting your golf game.  

    Step 2: Mobilize Your Body

    In order to get you playing better, I have to get you moving better. This is where the real work is. We have to "ungunk" years of knotted up tissue in your body, stretch it, and begin to balance it out. 

    Step 3: Recondition Your Body

    The final step is the key to better golf. In order to use flexibility, mobility, core strength, you have to learn to move differently. It’s analogous to uploading new a new software program on your computer so the hardware can work more efficiently.

    Brett’s Bottom Line:

    • You now have a choice. You can get help from an industry expert like myself with a proven system for success. OR
    • You stay in the same cycle of frustration. 

    I’m offering a free 30-45 minute golf fitness consultation call. In this call, we will get an insight to what’s going on with your body, your game, your goals, and what the next steps should be. If we are a good fit, we move onto the next step. And if for some reason we’re not at least you’ll have a better idea of what it is you’ll need to do to reach your goals in the future. All you have to do it email me for an appointment or call (9170 596-8485

     Does It Work?

    "Since I started working with Brett, I’ve seen my clubhead speed increased by almost 10 mph, and now I consistently average over 100mph on every swing. My longest drive used to be 240 yards with an average of 225. I’m averaging 245 now and have hit several 270 yarders and one 280! Gonna be a fun season." _ Thanks, Brett! _ Ken D. 

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  • 07/15/2020 - nygolffitnessguru 0 Comments
    Would You Like To Become A Club Champion? Best Golf Fitness Trainer, NYC
    If you’re an amateur golfer, what’s better than winning your club championship? Aaaaaa NOTHING! And that’s just what my client of 2 years, Dr. Howard Zaiff just did. 
     
    Howard started his golf fitness journey in March of 2018. His goal, to become club champion at his home club of Manhattan Woods, in Westchester, NY. 
    When he began he was struggling with power and consistency (sound familiar)?
     

    Last year Howard came in second place. Not bad right?  

    Well, he just sent me this photo this morning.

    He won!
    Doc (that’s what I call him, will be 65 in August and still has one of the best swings you’ve ever seen), with speeds around 115 mph! 
     
    Brett’s Bottom Line:
    Now, this doesn’t come easy guys. There’s work involved. But if you are dedicated and guided you can achieve amazing things. Can I guarantee a club championship? Well no. But I can promise  Longer Drives, Lower Scores, Fewer Injuries, and the possibility of a Brass Trophy  next season.
     
     
    Don’t delay, get started on your program today.  
    You just have to call me
    (917) 596-8485 
    (operators are standing by)..

    Unfortunately,  as the COVID crisis continues, all training is done on-line via Facetime. I see you, you see me. Your results will remain the same as you stay safe. See what one of my clients said about his experience.

    "Brett is a great golf fitness coach and has made a positive impact on my game. Through improved flexibility, core strength, and proper sequences, my golf game has made quantum leaps. Most importantly, during this time of Shelter-in-Place, having Brett available for coaching via FaceTime is invaluable."__Tom Hurlbrink 
     

     Brett 

     

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  • 06/15/2020 - nygolffitnessguru 0 Comments
    Phil Mickelson at 50: TPI Golf, NYC

    Philip Alfred Mickelson, arguably one of the best golfers of all time, will turn 50 on June 16th, 2020. Mickelson has won 44 events on the PGA Tour, including five major championships: three Masters titles (200420062010), a PGA Championship (2005),, and an Open Championship (2013).

    Mickelson is one of 12 players in the history of golf to win three of the four majors. He has won every major except the U.S. Open, where he has finished runner-up a record six times.

    Mickelson has spent over 25 consecutive years in the top 50 of the Official World Golf Ranking. He was inducted into the World Golf Hall of Fame in 2012.

    In this recent candid interview with Ed Mylett, Mickelson reveals his secret formula that YOU  will need if you want to be able to pull away from the masses, sharpen your skills and your mental preparation and bring home a WIN. Whether you are trying to win in sports, in business, in your relationships, in your faith, in your fitness, or in any area of your life, the formula is the same! Learn how one of the most successful athletes trains his brain in PREPARATION to win and how to turn visualization into your victory.

    Visualize Your Victory

    The very first question Ed asked Phil what the difference is between the #50 player in the world and the #1 player in the world. 

    His answer:  When it comes to the #1 player on tour and the #50 player on tour he said: "The ability to visualize and see shots before they happen. So a lot of people have the ability to execute the shot but if you can’t see the shot you’re trying to execute you’ll never be able to hit it. The players that see the clearest, that visualize the clearest, rise to the top. And those that are just slightly behind tend to not see things as clearly."

    The Evidence 

    Visualizing and mental preparation are every bit as effective to your success on the course as physical preparation. There was a study done 25 years ago involving free throw shots in basketball. The study broke the subjects into three groups. Group one only shot free throws. Group two was only able to visualize throwing the free throws. And the third group was able to do both, visualize and shoot. The result: the ones that visualized solely performed every bit as well as the group that was able to both visualize and shoot. And the group that had no visualization was quite a bit behind the other two groups.

    So when you visualize, you want to visualize perfection. The end result. You visualize hitting the shot the way you WANT to. Not the way you DON’T want to. 

    Phil On Fear

    "Playing golf with fear is a recipe for failure. You cannot visualize what you don’t want to have happen, you have to visualize what you do want to have happen." 

    "I  see a lot of players struggle with when things go bad and their inability to control their thoughts and refocus on what the want to have happen and the thought of what they don’t want to have happen continues to enter their mind over and over and they don’t have the ability to push that out and refocus on what they actually want to have happen." 

    Controlling Your Thoughts

    How do you control your thoughts? The ancient tradition of meditation. When you are meditating you are trying to control your thoughts, not eliminate them. You cannot eliminate your thoughts. But you can control what it is you are focusing on. When you are meditating, thoughts will enter in from all different areas and you have to be able to push out the thoughts you don’t want to have and refocus on the ones you do. That ability to control your thoughts will ultimately lead to success in whatever your line of work is.

    "That ability to control your thoughts will ultimately lead to success I believe in whatever your line of work is because you have to see what you want to have happen. You’ve got to be able to control your thoughts".__Phil Mickelson 

    Living In The Now

    Having a bad shot is part of golf. By its very nature, it’s a game of imperfections. But when you do you need to put it behind you and refocus on what it is you want to have happen, not on what just happened.

    "Every golf swing I make I’m trying to create a certain feeling and create a certain shot. I’m not trying to fix the previous swing."

    "I see a lot of people try to fix what went wrong before and they are working out of the negative rather than creating the shot they want that’s right in front of them." "I have a belief that even if I have a few bad shots my next one is going to be great and I see coming off exactly the way I want to. I feel it before I hit it and then I try to create that." _Phil Mickelson

    Staying Hungry

    How does a guy who is about to turn 50, who’s already cemented his place in history to be so driven and hungry at this stage in his life? "What drives me is my passion and love for the game of golf and the challenge to try to do something that others can’t." 

    "Winning major championships as I get older in life or winning PGA tour events as I get further along in my life, that becomes a greater challenge than it was before. It’s a greater work ethic, I appreciate it more, it forces me to get in the gym." 

    Phil On Fitness

    If you look at pictures of Phil at the 2006 US Open he was the heaviest he’s ever been. 

    Phil today. He eats better, takes care of himself better, he understands and appreciates the elements of nutrition and overall fitness to help him perform better far more now than when he was younger. Phils attributes much of his fitness success to his TPI guided workouts that focus on improving his flexibility and strengthening his core. 

    According to his trainer, Phil performs golf-specific strength/endurance exercises that work multiple muscles at the same time using medicine balls, physio balls, and resistance bands. Not weight training exercises that isolate muscles. 

    Phil is now stronger than he’s been in a long time and his swing speed faster than it’s ever been and he’s hitting it longer than he ever has. His improved fitness and swing speed gives him the ability to go out and compete with the young players of today. Phil still thinks he can win major championships in his 50’s and I’m sure he can.

    "I give a lot of credit to (TPI Certified Trainer) Sean Cochran and him staying up on new techniques working with Dave Philips, Greg Rose and the guys at TPI and having our workouts being designed to elongate my career…"

    His Secret To Success

    When asked what makes him special, what allows him to have elevated himself to the level of athlete he is his answer: 

    "I will do whatever it takes to succeed". "A lot of people have talent, but not everybody is willing to do whatever it takes".

    We all deal with setbacks and failures, both in golf and in life. But its how you react to them that will determine your ultimate success in life. Phil came in second place in the U.S. Open six times! You can see that a failure or as a success. If you see that as only a failure, you will probably never rise about that point. If you see it as a success, your chances of changing things the next time are much greater. "We can’t let our failures hold us back. It hurts, it stings, but we have to put it behind us and learn from those mistakes and not that hold us back because we have to refocus on what we want to accomplish."

    You need to think about your next performance as your next opportunity.

    Phils Final Words Of Wisdom

    •  Surround yourself with people who see your same vision and support you. 

    Brett’s Bottom Line: 

    Visualization is powerful on its own. But when you combine it with physical practice is a great way to get yourself ready because you only see yourself doing it the proper way, hitting the shot perfectly. 

    When you are visualizing, don’t just see the shot you want to make, you also need to feel what it will feel like when you make it. Mickelson describing his 2004 win at August National with an 18-foot putt on the 12th hole, "I stood behind that putt and saw it go in over and over and then I let that feeling of what the stroke was going to be-enter my body. And as I walked up to the ball I tried to maintain that feeling, that sense of what it feels like to create that stroke and that role. I’m letting the feeling of what it feels like to create that shot through all the many hours of practice. And I try to hold that feeling so that I can over the ball and just recreate it and just let it happen."   

     Your mind gravitates with what it’s most familiar with. So if your mind is most familiar with the perfect shot you gravitate in that direction. If you are obsessed with the fear of failure of something then that is likely the result you will get.   

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  • 06/08/2020 - nygolffitnessguru 0 Comments
    This Could Help You Break 80! Golf Personal Trainer, NYC
    Introduction: Brett Cohen
    For the amateur golfer, breaking 80 is generally considered the Holy Grail of scoring. According to my Google search,  only about 2 percent of all golfers ever break 80. Clearly, breaking 80 is a big deal and is hard to do, but what if there was something you could/should be doing to help you achieve that elusive score that you aren’t doing? Would you do it? Well, there is, and you’re probably not. It could be as simple as performing a pre-shot routine. 
    The article below, written by my colleague Sanne Simonis will help you do just that. Enjoy 

    WHY YOU SHOULD HAVE A PRE-SHOT ROUTINE.

    Control the controllables. How often have you heard this in golf? 

    The only thing that you can truly control is yourself – your thoughts, your feelings, and therefore your behavior. Everything else is outside of your control – winning, results, how we play, who we’re playing with, the weather, etc. A good pre-shot routine will help you take full control of your thoughts, feelings, and behavior and will therefore also influence how you react to the uncontrollables like competition pressure, other players, etc. Simply having a good pre-shot routine can shave some shots of your rounds and help you stay consistent.

    To explain how and why pre-shot routines work, I like to compare golf to baking a cake. Baking a cake with 5 ingredients will allow for more consistency over time than baking a cake with 20 ingredients. Now think of those ingredients in baking as variables in golf – the weather conditions, how you slept the night before, who you’re playing with, work stress, troubles at home with your family or partner, etc.

    The pre-shot routine will mitigate many of these variables so that the chances of hitting a good shot will be significantly higher.

    Think of the last time you played really well and everything felt easy – this is a state of flow or being in that golf zone – this is what we are trying to recreate with each shot and a pre-shot routine can help you get into this zone much easier.

    You might be thinking – ‘I have a pre-shot routine but I don’t feel those benefits.’ The answer here is simple – you don’t have the right pre-shot routine. Simply doing a practice swing or choosing a specific target is not a full pre-shot routine – visualization, relaxation techniques, starting point and an ending point – these are all things that should be incorporated into your pre-shot routine.

    So now let’s say you have a good pre-shot routine but it still isn’t helping you. This could be due to not being meticulous with it. The only way you will feel the benefit is if you do it before each and every shot, no matter how hard or easy it is, as well as practicing it on the driving range. Instead of hitting ball after ball, take your time, pick your shot and make sure to include your full pre-shot routine into each shot. Drill this in the same way that you would when working on your swing.

    Every professional golfer has a pre-shot routine and so should you.

    Summary: Brett’s Bottom Line: 

    In the modern approach to player development, there are six categories. Most amateurs are only making use of three of them. These categories are: 

    1. Basic Instruction
    2. Shot Making Skills
    3. Course Management 
    4. Equipment
    5. Physical Conditioning
    6. Mental/Emotion Support

    The TPI Team approach teaches us that to become the best golfer you can be you need to have support for all six of these categories. My role as a golf performance specialist is to help golfers overcome the physical restrictions that prevent them from playing their best golf. While Sanne’s role is to make sure your own stinkin’ thinkin’ doesn’t get in the way of you playing your best golf. It is her mission to help golfers just like you improve their golf game and become better athletes.  

    To find out more about working with Sanne visit her website to learn more or send her an email or you can even follow her on Facebook

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  • 05/27/2020 - nygolffitnessguru 0 Comments
    This Will Help You Beat Your Buddies! Golf Personal Trainer, NYC

    Golf is Back

    In the past several weeks, many of the largest and most popular golf resorts in the country have either reopened or will by early June.

    I have clients in Florida and right here in New York that have been playing golf for weeks now. 

    And after being under quarantine due to COVID-19 for the past 2 months your body may not be so ready to just rip it down the fairway. 

    Beat Your Buddies

    If you want to beat your buddies then you have to do things they aren’t doing. And I can tell you from years of experience, most amateur golfers DO NOT WARM-UP before they play!

    Why We Should Warm-up?

    Go to any professional athletic event and you will see those athletes warming up. A proper warm-up is something every great athlete does. Not just by practicing the skill of the sport but by getting their body and nervous system as prepared as possible before the game or contest begins.

    I think most amateur golfers understand that they should do some kind of warm-up before beginning to play, but they simply don’t know where to being, so they skip it altogether. This is a HUGE mistake!

    Studies have shown that warming up and stretching improves physical performance and helps to prevent injuries. An effective warm-up increases your body temperature, removes movement restrictions, and uses movements that closely resemble the main activity to activate the nervous system.

    When it comes to playing golf, the last thing you want to do is use hitting golf balls as a way of warming up.

    This is the skills part of the warmup and that comes last!

    That’s’ why I put together this joint-by-joint warmup that will have your body ready to conquer the course and beat your buddies.

     The pdf version of this warmup is available on the homepage of this site. For some reason, the link to the YouTube version no longer works so I am putting it in for you for easy access. 

    Brett’s Bottom Line: 

    Before you hit a ball you have to make sure your joints and the nervous system are firing on all cylinders. The  pre-play warm-up routine is extremely important. Don’t skip it!

    If you have ANY questions, please go ahead and respond back to this blog, and I will personally respond and make sure every question is answered!

     Have a safe and happy 2020 season!

    Brett The Golf Guy

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  • 05/15/2020 - nygolffitnessguru 0 Comments
    Your Gym Is Closed! Now What?: Golf Gym, NYC

    If you are reading this blog you are likely a golfer. And you want to play golf better.

    You know you need to improve your fitness and the way you move in order to do that.

    In the past, we would meet in the gym to do that. This is where fitness is done, right? It was until COVID-19. Now the gyms are closed and we don’t know when or if they will open again. So do you give up on your dream of playing golf better? 

    The Good News

    Golf courses in NY have been opening up (with restrictions of course) but you can play golf again. Yeah! Something to live for! 

    It’s crazy out there!

    We are in a new world, living a "quarantined life". Chances are you’ve been feeling the effects of isolation, both emotionally and physically and it’s tough to find the motivation to get back into the swing of things.

    After months of social distancing, no strength training sessions in the gym, and more social media than you’d like to consume in a lifetime, you may be feeling a little off track. Who wouldn’t be!

    It’s been two months now since the COVID-19 lockdown. Chances are you’ve been feeling the effects of isolation. I know I have…

    The Problem 

    You’re stuck at home. You don’t have access to the gym or gym equipment. You don’t know what to do. You have fallen off track. Your commitment to fitness has regressed.                                                                                   

          You eat more, move less. 

    I have a question for you?

    Are you as active as you used to be or as you’d like to be now that you are stuck at home?  Have you gotten stuck in the pattern of waiting for things to "get back to normal" to get back to your exercise routine again? Perhaps you’re slightly skeptical about whether or not you can get a great workout if you’re not in the gym.

    Maybe some of your regular exercise routines aren’t so habitual anymore. Your gym workouts have been replaced by walks through the neighborhood and a walk to the refrigerator.

    Why you lost mojo

    Pre-pandemic, it was part of your routine to hit the gym en route to or from the office. Now that you work from home, the pull of work and family can easily derail you from your workout habits.  One of the best things to keep motivated is to stay in a routine. You take that away, you throw it for a loop, and it’s really hard to motivate on your own. 

    It’s  easy to get off track when you are stuck in isolation and have other things going on in your life. I get it! I’m stuck in isolation too.

    If your motivation to exercise during the pandemic is as elusive as a six-pack of toilet paper was in April, that’s not surprising — and you’re not alone. It’s totally fine and totally normal to have your motivation wane, but what are you going to do about it?

    Reasons to stay active

    While the pandemic may have drained some of your desire to work out, it’s also the reason you shouldn’t ditch your routine. Nothing is more important right now than your health. We need to take responsibility for our own physical and emotional well-being, and exercise is one of the best ways to do that.

    You are either getting stronger or you’re getting weaker. We never stay the same! 

    Exercise is an excellent tool for stress management. Done at the right intensity and the right frequency, it keeps your immune system functioning optimally. Yes, we know most people are still social distancing themselves and it’s way easier to just hit play on the next episode on Netflix than to actually stay committed, but it’s this type of technology that can make things a little easier to stay on top of your physical and mental health during such chaotic times. The good news is there’s plenty of ways to get moving at home and keep training! There’s a good chance you’ll find other tools that fit your specific fitness needs, so there’s never been a better time to try new things like fitness trackers and find new ways to stay motivated while training with me!

    Staying focused on what’s important. Your health and wellbeing. Both physical and mental. 

     Let go of the past

    I hate to say it, but I’m not going to candy-coat things here. We are living in a very uncertain time in terms of when brick and mortar facilities can open safely, if they will even be able to reopen and if they do will they be able to stay open and what will the rules and regulations be regarding capacity. And if they did, and if they could would you feel comfortable going back to them? Unless and until there is a vaccine for COVID-19, gyms will become museums of fitness. 

    Don’t try to hang on to what was a few months ago. It is in the past and it’s not coming back. At least not anytime soon.

    The Solution-Looking Forward 

    Yes, the gym is closed and you fell off track, but that doesn’t mean throwing in the towel indefinitely! It’s been 2 months. Time to get into a training routine. I will provide you with all you need to know about online training and help you determine if it’s right for you.

    I’ve been getting a lot of questions about what online training is and how it works. Let’s dive deep into everything you need to know about online training.

    Online training is really the same as gym training but at a distance.

    • Coaching: unlike watching your favorite trainer do their own workout on Instagram or Facebook live, with online training you are working with a coach with real "face to face" communication while training. No cookie-cutter workouts can lead to injury and generally fail to get desired results.
    • Training technique: with a coach you are working with someone who has specific knowledge of you, your goals, needs, injuries you may have and they can tell you when you’re doing exercises correctly or incorrectly.
    • Custom Program Design: with a coach you’ll get 100% customized programming based on your goals, needs abilities and equipment you have access to.
    • Accountability & Support: With a coach, you’ll have a personal connection with a real human being (not a screen) that actually cares about you, your goals, your stress level, and how you are doing!
    • Nutrition & Recovery: Training with a coach online you’ll get tailored guidance to your needs and struggles, without all the generalization and stuff. 

    Other Benefits of Online Training:

    • No commuting time. 
    • No crowded gym floors.
    • No loud and undesirable music.
    • No waiting to get into the locker room or shower. 
    • Freedom in scheduling. Less demand for prime-time early morning hours. 
    Does On-Line Training Work? 
     
    Here’s what one of my online clients has said: 

    "Brett is a great golf fitness coach and has made a positive impact on my game. Through improved flexibility, core strength, and proper sequencing, my golf game has made quantum leaps. Most importantly, during this time of Shelter-in-Place having Brett available for coaching via FaceTime is invaluable."

    __Thomas Hurlbrink

    Brett’s Bottom Line: I don’t pretend to know how to navigate all the uncertainty that has come with this pandemic, I do know that I am still here and will continue to support you (in any way that I can).don’t know exactly what the future will look like but I do know it will never look like the past.  Let go of the past and accept things as they are, not as you wish them to be. Then we can have a really accurate conversation about how to move forward.

    You can still get coached through during this time with challenging and effective workouts that leave you feeling confident and proud. And you can continue to get stronger every week.

    To set up your FREE trial workout send me an email: info@nygolffitnessguru.com or give me a call (917) 596-8485. I look forward to helping you. Brett 

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  • 05/11/2020 - nygolffitnessguru 0 Comments
    This will be my 7th time! New York Golf
    In August of 2010, I took a little trip to Chicago to take my first TPI level 1 live workshop. The following month I passed my on-line exam and started a job at
    Drive495beginning my journey into the world of golf fitness. 
     
    Since that time I have gone on to complete the level 2 and level 3 fitness tracks and during that same time period revisiting my level 1 curriculum in person an additional 5 times. 
     
    Why? Why would I repeat the same information over and over again? 
     
    To be the best informed and highest qualified golf performance coach you can find. 
     
    Level 1 is all about the body-swing connection and how to perform and interpret the physical screen, as well as some of the basic fitness strategies you need to improve how you move. 
     
    Now that the world has moved on-line, I will be repeating level 1 once again. This Thursday, May 14th I  will join my TPI coaches on Zoom and lock into another day of powerful information.
     
     
    Coming in June: TPI Golf Level 2
     
    Yes,  to further my understanding of golf I am moving into the golf track. In golf level twowill be learning. 
      
    Designed for golf instructors TPI’s Golf 2 class builds on the Body-Swing Connection™ taught in Level 1 by linking the Body-Swing Connection™ to the actual flight of the golf ball.
     
     Using the power of TPI’s research on over 1,000 Tour professionals, students learn insights into what the best golfers in the world do and how it can help them become a better golf coach. This course is designed for serious golf instructors who desire to be at the forefront of how golf is taught at the highest levels.
     
    TO:
    Longer Drives, Lower Scores, Fewer Injuries 
     

     

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  • 05/09/2020 - nygolffitnessguru 0 Comments
    Small – Square – Deadly: New York Golf
    Dryer Sheets
     
    If you use them, STOP! 
     
    Yep, these cute squares that keep your clothes from clinging to each other can kill you.

    According to the author of The Brain Wash, here are the seven most common chemicals found in dryer sheets and their effect on the central nervous system:

    1. Alpha-Terpineol causes central nervous system disorders. It can also cause loss of muscular coordination, central nervous system depression, and headache.

    2. Benzyl Alcohol causes central nervous system disorders, headaches, nausea, vomiting, dizziness, central nervous system depression, and, in severe cases, death.

    3. Camphor on the US EPA’s Hazardous Waste list. Central nervous system stimulant, causes dizziness, confusion, nausea, twitching muscles, and convulsions.

    4. Chloroform on the EPA’s Hazardous Waste list. Neurotoxic and carcinogenic.

    5. Ethyl Acetate on the EPA’s Hazardous Waste list. Narcotic. May cause headaches and narcosis (stupor).

    6. Linalool causes central nervous system disorders. Narcotic. In studies of animals, it caused ataxic gait (loss of muscular coordination), reduced spontaneous motor activity, and depression.

    7. Pentane causes headaches, nausea, vomiting, dizziness, drowsiness, and loss of consciousness. Repeated inhalation of vapors causes central nervous system depression.

    Yikes!!! Right?!
     

    There’s just one more thing that needs to be mentioned. The author of The Brain Wash did not address the toxic issues surrounding fragrance in fabric softeners and dryer sheets. However, Mike Adams, editor of Natural News, does a fine job explaining the dangers in this quote.

    "When people use dryer sheets, they are coating their cloths with a thin film of artificial chemical perfumes. Just like other perfumes, a person’s sensitivity to these perfumes decreases over time to the point where they don’t even notice how potent these artificial fragrance chemicals are. None of this would be interesting if it weren’t for the fact that these fragrance chemicals are extremely toxic. They are known carcinogens. They cause liver damage and cancer in mammals." ~ Mike Adams

    Brett’s Bottom Line:

    Ditch The Dryer Sheets-And The Toxic Chemicals They Leave Behind 
    Adding Distance To Drives And Years To Lives
    Brett

     

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  • 05/06/2020 - nygolffitnessguru 0 Comments
    The BEST TWO STRETCHES for Golfers! Part 2 – Golf Fitness, NYC

    If you didn’t catch Part 1 of this article click this link below. 

    https://nygolffitnessguru.com/2020/04/30/the-best-2-stretches-for-golfers-part-1-golf-fitness-nyc/

    Now let’s move on to Part 2

    The Reverse Wall Squat 

    Why? 
    • You complain of being too "armsy".
    • Players will often complain of being stuck or trapped with their arms on the downswing.
    • You come over-the-top or cast.
    • Your clubface stays open too long.
    • You hit a block to the right, a hook, or a block-slice.
    • You’ve lost power and distance off the tee. 
    What’s the Overhead Deep Squat Got to Do With It? 
     
    If you can’t do this (or get close)
     
    You will likely do this.. 
      
    95% of those reading this have this problem! 
     

    Early Extension is one of the biggest issues amateur golfers struggle with and it happens when the hips move forward (go into extension) or (straighten up) too early in the downswing transition.

     

    This is best seen using a down-the-line view as the pelvis moves closer to the ball on the downswing. 

    Early Extension causes the upper body to lift up allowing the golfer to maintain their balance. The lower body does not easily rotate through impact, instead, it pushes forward and the person stands up.
    • If you stand up too early in the golf swing than what happens is it kills your rotation, your lower body gets in the way of where your arms are trying to go. This is because the lower body has moved into the space where the arms need to go and as a result you usually have to release the angles in your wrists early which will reduce clubhead speed and result in a loss of distance off the tee
    How to do it: 
     
    STEP 1: 
    Stand approximately 1 foot from a wall. For most of you, it will be helpful to elevate your heels about 1″ by folding up a yoga mat or bath towel. This allows your ankles to move more easily and get into a deeper squat position. 
    STEP 2:
    Place your arms on the wall pointing to the 10 and 2 o’clock positions. *Be sure to keep your elbows straight during the movement. This will stretch out the pecs and lats as you descend deeper into the squat.

    STEP 3:

    Think of pulling your hips back and away from the wall as you press your knees slightly outwards. 

     STEP 4: 
    Over the course of the reps, you are trying to get lower and lower, until your hips are just below the level of your knees. 
    *You do not want to sink so low that your back rounds. 

     *The more mobile you become over time the closer to the wall you will be able to get to start the movement.  

    Try starting with 5 reps per set. 2 sets per day.  
     
    Brett’s Bottom Line: 

    Being able to perform the Overhead Deep Squat is paramount to develop a proper kinematic sequence of motion during transition and the downswing. Without the ability to initiate the downswing with the lower body, a player can easily dominate the downswing with an upper body, forcing the over-the-top swing plane.

    If you want to have speedaccuracy, and consistency in the golf swing you need to create space.
     
    Space between the hips and the hands.
     
    SPACE and acronym for Speed, Power, Accuracy, Consistency, Efficiency.

    Longer Drives, Lower Scores, Fewer Injuries

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  • 04/30/2020 - nygolffitnessguru 0 Comments
    The BEST 2 STRETCHES for Golfers! Part 1-Golf Fitness, NYC
    #1: The Seated 90/90 Hip Stretch 
    Why?  
    Your hips are tight! That’s why! 
    If you sit you have tight hips, period.  
     
    The hips are key in the golf swing for a number of reasons:  

    1. Having a good hip turn. This stretch works on the hip internal and hip external rotators at the same time. The external of the forward side, and internal on the trailside.  Getting those hip external and internal hip rotators working is what allows us to turn properly into the backswing and  downswing positions. So when we can get the hips working in conjunction with the trunk our golf swing will improve.

    2. Preventing Low Back Pain! So these are startling statistics. 80% of Americans will experience some form of LPB in their lifetime. The number one reason golfers leave the game of golf is LBP. How does this stretch help? In order to help prevent LBP, we need the mobile segments above (Thoracic spine) and below (hips) to be mobile. If they are not your brain will steal it from somewhere else. Yep, you guessed it your low back (which is designed for stability and has very little rotational capabilities).
     
    So spare your spine and stretch your hips.
     

    This stretch has many iterations to it. I first learned it while studying for my golf biomechanics certification in 2001 from the man who claims to have created it, Paul Chek

     
    How to do it: 
     
    STEP 1: 
    Sit on the floor with both your front and back legs bent to 90 degrees. The angle in the groin created by both legs should be 90 degrees as well as the angle of the ankle as it relates to the shin. 
     
    STEP 2: 
    Take the hand on the same side as the forward leg and place it on the ground next to your hip, with the inside of your arm facing forward, fingers pointing back. *This position is essential to keeping the spine straight and chest open.                                                                                                                                           
    STEP 3: 
    Tip your pelvis forward as though it were a bucket of water and you are trying to spill the water out of the bucket. In other words, you are trying to increase the curve at your lower back, not round your back. 
     
    STEP 4: 
    I like to use my opposite hand to gently press the lead knee into the ground. You want to gently press that lead knee down as you INHALE (hold the position for 3 seconds).. then relax, EXHALE and move further into the stretch. The movement is a hip hinge (bending from the hip). 
     
    Move to a point where you feel a slightly uncomfortable stretch. Repeat the process 3 – 5 times. Always moving from your newest position.
     
    DO NOT COME BACK UP TO THE VERTICAL POSITION UNTIL YOU FINISH ALL THE FORWARD MOVEMENTS.
     
    *I say slight discomfort because you don’t want PAIN, but effective stretching can be uncomfortable. 
     
    Brett’s Bottom Line: 

    The 90/90 Hip Stretch may be the single most effective stretch a golfer to do if he or she has less than ideal hip rotation during the swing. (this is all of you). Do it daily. Stretch now. Thank me later.

    Longer Drives, Lower Scores, Fewer Injuries
     
    NY Golf Fitness Guru
     

     

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  • 04/22/2020 - nygolffitnessguru 0 Comments
    Happy Earth Day 2020 – Golf Gym, NYC

    This year marks the 50th anniversary of Earth Day.

    Earth Day, an event to increase public awareness of the world’s environmental problems was celebrated in the United States for the first time on April 22, 1970. Millions of Americans, including students from thousands of colleges and universities, participated in rallies, marches, and educational programs across the country. 

     The very first event for Earth Day was held in America following a devastating oil spill and is credited as the beginning of the modern environmental movement. Now, every year, more than one billion people across the world mark the event by showing support for environmental protection. 

    Since 1970, the world population has doubled. We eat more meat, fly more often, use more energy, and produce more stuff. 

    We take up more space, putting us in closer contact with wild animals. Three-quarters of infectious diseases originate in animals. So outbreaks are becoming more common. With the COVID-19 outbreak being attributed to wet markets in China this statistic has become painfully apparent. 

    Earth Benefits from COVID

    With much of the planet on lockdown for more than a month, pollution has been reduced dramatically. Scientists are witnessing a big difference is in air quality. It seems that the pandemic is already leading to huge reductions in air pollution in those regions that have been significantly affected by COVID-19—such as China and Italy—as industry, aviation, and other forms of transport grind to a halt.  Giving mother earth a literal breather. 

     "These lockdown measures are having an impact," said Susan Anenberg, a professor of environmental and global health at George Washington University, in Washington, D.C. She said, with vehicle traffic down by at least 50% because of the coronavirus restrictions, it’s making a difference in the world’s air quality. "The fewer cars we have on the road commuting, the less air pollution and the less greenhouse gas emissions we’ll have," Anenberg said.

    Earth And You 

    For millennia man has been making comparisons between Mother Earth and the human body. And for good reason. Life on this planet is analogous to the cells in our body. All working together for the good of the whole organism. Our planet breaths like we do. She has rivers, we have blood. She has animals and plants to keep her healthy. We have our microbes. Earth is 70% water, we are also 70% water. Coincidence? The list goes on and on. You get the point. 

     Brett’s Bottom Line: 

    The way you treat yourself is the way you treat the world around you. Respect your body by keeping it clean from environmental toxins. Eat food that was grown organically, drink half your body weight in ounces of water each day, get in quality movement each day. This is the only body you get. Treat it like it’s someplace you’d like to live. 

    Be Kind to Mother Earth, it’s the only place you have to live!
     
    Reduce, Recycle, Refuse, Renew, Be Responsible.
     

     

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  • 04/18/2020 - nygolffitnessguru 0 Comments
    Adam Hadwin, Andrew Putnam, Mike Weir, and Tom Hurlbrink Are All Doing It! Golf Fitness, NYC

    What are they doing? They are all training on-line… that’s what.

    Regardless of whether you’re a ranked PGA professional or a 50+ amateur golfer from NYC we all share something in common right now.

    We are stuck at home with no end in sight. 

    In a recent episode of the Coach Glass podcast, Jason Glass (my TPI coach) and strength coach to PGA players, Adam Hadwin, Andrew Putnam and Mike Weir – mentions that he is training his players from home using FaceTime during the COVID-19 lock-down. 

     To listen to the episode click the link below. The references to his athletes is about 40 minutes in if you want to fast forward. 

    https://www.jasonglassperformancelab.com/2020/03/25/cgp-ep332-adjusting-your-dreambig-in-a-changing-world/

    Does On-Line Training Work? 

    Here’s what Tom has said: 

    "Brett is a great golf fitness coach and has made a positive impact on my game. Through improved flexibility, core strength, and proper sequencing, my golf game has made quantum leaps. Most importantly, during this time of Shelter-in-Place having Brett available for coaching via FaceTime is invaluable." __Thomas Hurlbrink
     

    Thank you Tom and thank you to all of the other golfers who have continued their training with me on-line. I am grateful for your continued support and to be able to serve you during this trying time.

    We’ve all had to make changes and adjustments to our lives over the last month. It would seem that this new normal will likely be with us another month or more before we are able to meet in person (and who knows what that will look like).

    How Does On-Line Training Work? 

    With private on-line training, I’ll design a personal training program for you according to your needs and the equipment you have available. No equipment? No problem! All of us can benefit from improved flexibility, mobility, stability and balance. These are the physical prerequisites to strength and power and for the most part do not require the use of equipment. Just the knowledge of how to program them to get the most benefits.

     How To Get Started With On-Line Training?

     The only thing you’ll need is an iPhone or iPad.

    Please schedule your one-on-one training appointment by sending me an email: info@nygolffitnessguru.com  

     If you are interested let’s set up a time to talk about getting you back up on your path to fitness. 

    I aim to bring you the best possible experience I can and help you thrive, not just survive this challenging time period.

    As I say on the homepage of this website, my main objective is to keep golfers healthy.

     One of the keys to staying healthy and getting results is staying consistent with your training program. 

    "It’s not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change." _ Charles Darwin, 1809-1882 – Naturalist-Biologist-Geologist

    We don’t know when the tour will come back or when you guys will be able to go out and play golf again. But when you can play again what kind of person and what kind of player do you want to be? 

     

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  • 04/15/2020 - nygolffitnessguru 0 Comments
    This Breakfast Is A Hole-In-One! Golf Fitness, NYC
     
    Now that we are all stuck at home we have the time to cook our own breakfast. 
     
    To me breakfast is the most enjoyable meal of the day.
     
     I love to make it and I love to eat it!
     

    Eating a full breakfast provides me with the energy and  staying power to maintain a productive morning and even into the early afternoon.

    This is one of my favorite combinations because it combines healthy fats and protein, is low in carbs and is super easy to make. I hope you enjoy it. 

    An egg and avocado hole-in-one. 
     
    Directions: 
    Preheat your oven to 425 degrees F, slice a ripe avocado in half, take out the pit, crack an egg into the middle of the avocado. Add sea salt and pepper, top it off with a drizzle of olive oil and cook for 25 minutes. 
     
    By the time you towel off from your shower breakfast will be ready. 
     
    Stay inside-Stay strong-Stay healthy
     
    "Adding Distance To Drives And Years To Lives" 
    Brett 

     

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  • 04/11/2020 - nygolffitnessguru 0 Comments
    Drink This Daily! Golf Fitness, NYC

    Did you know that a huge portion of the immune system is found in the gut. Some studies show as much as 70-75%.

    It’s important to note that the digestive system and immune system are closely intertwined; the lining of the intestines creates antibodies that help protect the body, according to John Hopkins Medicine. That’s why, if you’re concerned about boosting your immune system and staying healthy, one of the FIRST things you should do is take a closer look at your gut health.

    If your gut is unhealthy, your immune system will be compromised. And during the COVID-19 Pandemic, the last thing we want to have is a compromised immune system! 

    There has never been a more important time than now to make sure your gut is as healthy as it can possibly be.

    What Can You Do NOW?

    1) Focus on food quality. Eat organic whenever possible. Generally, when we think of food we think of it as a source of calories or energy. The macro-nutrients (carbs, protein, fats) are the building blocks for the body machine. It’s that simple.. Right? But actually food is primarily a form of genetically essential information. So one of the aspects of that is that each food has a microbiome. If the food is organic or biodynamically grown, it’s full of beneficial microorganisms.

    2) Consume a probiotic such as Kombucha.

    Simply put, kombucha is a fermented drink. Kombucha is made by adding bacteria and yeast and sugar to a mixture of black or green tea.  Juice, spices, fruit or other flavorings are often added to enhance the taste of the beverage.

    History shows people have been making and consuming kombucha for thousands of years and the drink has become increasingly popular as a potential source of probiotics, which are live organisms that help balance the intestinal flora, according to a December 2015 review in the Journal of Chemistry. "It’s easy to drink and digest, and it allows you to replenish your gut with good bacteria and restore your digestive health," says Dr. Zenhausern.

    Potential Benefits:

    Numerous health benefits have been attributed to drinking kombucha including the following: 

    • may aid constipation  
    • might improve irritable bowel syndrome (inflammatory bowel)
    • may help boost metabolism 
    • may help reduce inflammation 
    • may aid in depression
    • may aid in cardiovascular health 
    • may play a role in preventing cancer
    • may promote liver health 
    • may play a role in lowering blood sugar 
    • may help maintain healthy weight
    • and improve the health of your immune system

    Brett’s Bottom Line:

    Put simply, when your gut isn’t healthy and happy, the rest of you isn’t healthy and happy.  Understanding how the gut and abdominal brain (enteric nervous system) works is a tremendously complicated process. 

    Admittedly I am not an expert on this topic and I’m not here to explain it. ​If you’d like to learn more listen to this 30 minute edition of Impact Theory. It is a special edited edition of the Health Theory podcast and is a  compilation of some of the worlds top experts on gut health. Want more information? Simply go back and listen to each of the individual interviews. There’s a lot to digest (pun intended). Stay in, stay safe, stay healthy. Brett 

    "If you want to take care of your immune system, and thus your life, head to the gut." __Tom Bilyeu

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  • 04/06/2020 - nygolffitnessguru 0 Comments
    Itching To Play Golf? Golf Fitness, NYC

    Of course you are….It’s April and now is the time you thought you’d be out there on the greens getting your 2020 season started..

    Unfortunately the Coronavirus changed those plans dramatically. 

    ​​On Friday the 13th of March I went to work to coach three of my golfers in a row (6 a.m., 7 a.m., 8 a.m.)

    By Saturday the 14th the world had changed! FOREVER..

    The change was so drastic it reminded of how Dorothy from The Wizard of Oz must have felt when she went over the rainbow and arrived in Munchkinland!

    Where am I? 

    The New Normal

    As much as we talk about, none of use truly know when it’s going to be safe enough to go back out into the world and work, and play golf. Let’s be realistic.. It looks like it’s going to be a while (months, not weeks).

    So what can you do while you’re stuck at home in quarantine to stay sane, stay healthy and scratch that golf itch? Well A LOT! 

    New Services

    For a long time now you’ve been able to get free exercise advise on YouTube and there are a number of golf specific training program that offer some great training ideas for a very low monthly cost. But here’s the problem with all of the above. They are all canned, non-person, non-specific and offer no accountability. 

    The people that train with me on a regular basis do so not just because I am helping them move towards their goals but because the appointment we have with each other keeps them accountable AND they want a step-by-step, personalized, guided program by an expert that will take them from where they are to where they want to be.

    "Brett has done a phenomenal job improving my "pliability"…that is the intersection of flexibility and strength for my golf game. He provides not only in person workouts but also designs custom workouts for each golfer from the TPI website."__Jim Forbes 
     

    Achieve Your Fitness Goals From The Comfort Of Your Home

    I’m not talking about virtual training..The adjective virtual is used to describe something that exists in essence but not in actuality. It’s not real! I’m offereing real training, real coaching where eye contact and voice connection really matter. It’s just done at a distance.

    So this is real coaching at a distance or distance coaching  

    In addition to distance training done using FaceTime or the internet I can put together exercises and drills specific to your needs and goals using MYTPI Pro Account. There exercises have been developed and curated by the best the golf and fitness industry has to offer and you won’t find them anywhere else but MYTPI.  

    I can offer you exercises that require no equipment at all or set you up with the equipment you want or need and get that delivered straight to your door. It’s that easy. 

    And if you follow my step-by-step plan I will have you ready for the golf when the season starts. And it will eventually start. If you do the work, it will work! Guaranteed!

    "I am a high handicap golfer in my early 60’s who needed someone to help me learn to perform the requisite physical movements required to hit the golf ball further (and still stay on the fairway). I have had a number of trainers and golf instructors over the years; Brett, is by far the best in helping me achieve my potential."_Al Hurley

    My Gift To You 

    If you’re reading this and are not currently a NY Golf Fitness Guru client here’s my offer. 

    • FREE 30 minute phone consultation to establish what your needs and goals are. (917) 596-8485
    • FREE first on-line session (experience it, love it).
    • PAY AS YOU GO. No long-term contracts or commitments. 

    Brett’s Bottom Line: 

    Hey, I know a lot of us are struggling right now. I just want to give as much as I can to help you stay moving, stay healthy, stay positive and maintain some sense of sanity while where in this so you can come out of this mess even stronger than when it started. Hopefully get to enjoy at least some of the 2020 golf season, play well and staying healthy and injury free. 

    Thanks for reading. Let me know if you have any questions. I’m here to help!

    Adding Distance To Drives And Years To Lives 

     

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  • 03/31/2020 - nygolffitnessguru 0 Comments
    This Will Scratch Your Golf Itch! Golf Fitness, NYC
    Dear Golfers, 
    I hope you’re staying active and sane during the mandatory COVID-19 shutdown. 
    We don’t know how long this will last, but as long as it does I don’t want your to lose all the progress you gained during the winter.
    As you do your best to scratch the golf itch during the mandatory shutdown I want to be here for you.

     This is a great time to keep up with your daily practice of myofascial release, stretching, stability and strength training.

    **To Order RAD ROLLER EQUIPMENT CLICK THIS LINK: https://lddy.no/fwt2
     
     All amazing for immune health, physical, mental and emotional stability.
     
    No Equipment? No Problem!
     
    There are tons of exercises we can do to help you improve your movement capabilities with little or no equipment! 
     

    Until we can reopen our doors, I’m focused on serving you online.

    Setting up a FACETIME training session is an awesome way to keep moving forward with your training. I have already started this for clients in the last few days with great success.

    Stay moving-Stay motivated-Stay healthy-Stay accountable-Stay committed-Stay sane! 

    I Want You To Be Ready!  
     
    As the song from the Broadway Show Annie so aptly says: "The Sun Will Come Out Tomorrow". Some day this will end. 
     
     
     Anyone that would like to set up virtual training sessions please contact me by responding to this newsletter directly or text or call               
     (917) 596-8485 and we can set up your time/s to keep moving and moving forward.
    Until then… 

    Stay inside, stay safe, stay well!

    Brett The Golf Guy 
     
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  • 03/24/2020 - nygolffitnessguru 0 Comments
    On-Line Golf Fitness Training Available NOW! Golf Gym, NYC

    Covid-19 got you stuck at home? Still thinking about golf? 

    I know I am! If you’re reading this you have been forced into physical isolation but that doesn’t mean we have to be in social isolation. As golfers we still can come together in community here on-line. It’s all we can do. 

    If you want to be strong and resisilient enough to take on whatever comes your way you have to be physically fit first. By doing that you are prepared for whatever may come. So you need to eat well, get adaquates amount of sleep, stay hydrated and of course move.. move well and move often, every day! Don’t know what you should be doing? I’m here to help. 

    "Now, more than ever it’s key to maintain and improve your physical fitness and overall well being."

    I have created a daily productivity schedule that allows for two workouts a day. One in the morming and one in the afternoon. Even though we can’t be in the gym there’s plenty of things we can do at home with little or no equipment at all.

    One of the tools I have at my disposal to help golfers stay strong is my TPI Pro account. TPI Pro allows me to create a custom golf workout for any golfer depending on what they need, what equipment they have, and how much time they can dedicate to each workout. 

    If you are a current golf fitness client I have been doing this for you all along. If you are not a current golf fitness client I am offereing this service to you at half off my normal in person training rate. I can post your program on a calendar for an indefinite amount of time and change it at any time. All you have to do is let me know what you need.

    Maybe I can’t work with you 1 on 1 right now but I can still create great programs for you to do on your own and give you motivation prior to and answer any questions along the way as well as follow up with you on a daily or weekly basis to see how you are doing. We can even schedule live video sessions using FaceTime, Zoom or WhatsApp.

    There are over 600 exercises and golf drills to chose from and the programs are customized to your needs. 

     Brett’s Bottom Line: 

    I want you to know that I’m here for you. At NY Golf Fitness Guru I’m trying to spread as much strength and service to the golf community as I can in this somber time. While I can no longer train people in-person I can stil create personal training strategies to help you achieve your fitness and wellness goals. 

    We’re all in this together, on behalf of NY Golf Fitness Guru, I’m wishing you the very best. 

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  • 03/21/2020 - nygolffitnessguru 0 Comments
    Golf And The COVID-19 Impact: Golf Gym, NYC

    Today, March 21st is the first day of Spring and Spring typically signals the unofficial beginning of the 2020 golf season here in the Northeast part of the country. But unlike any time in history the World is on pause due to the COVID-19 Pandemic. 

    By executive order we’ve all been told to stay home and away from others by our local and federal governments and with good reason. Know one knows how this virus will manifest, and how long it will take to see the cases flatline and eventaully get back to some sense of normalcy. 

    As much as we’d all like to be back in the gym and out on the course we’re stuck at home – alone. 

    So rather than focusing on what we can’t do right now, let’s focus on what we can do – so that when we do get a chance to play golf again we are in the best possible positon to play golf a high level.

     #1: Work on Improving Your Flexibility/Mobility 

    Having worked with hundreds of golfers over the years it is with 100% certainty I can say the golfers with the lower handicaps have more flexibility and mobility than those with less range of motion in all the places we need to have it. Where do you need mobility? As shown in the model below we need mobility at the following segments: The Big Toe (Not shown), Ankle, Hip, Thoracic Spine, Shoulder, Wrist. 

    Tissue density or the tightness of our muscles is one of the biggest restricting factors we have when it comes to playing golf at a high level and the f irst step to improving flexibilty and mobiltiy is to improve the soft tissue quality of our muscles and fascia.  We start to do that by applying pressure or massage to the body using special tools designed for the job. 

    I have been using massage tools like these made by Rad Roller since 2007. In 2018 I was one of the first ever to take and complete the RAD GOLF MOBILITY CERTIFICATION.

    As well as the RAD MOBILITY 1 and MOBILITY 2 courses on-line and in person. 

    My recommendation: 

    • Spend 10-20 minutes performing self-massage (SMR). This can be a few minutes in the morning and a few minutes to close out the day.
    • This will help to increase blood flow, improve muscle balance and posture, reduce boht physical and mental stress. 

    Need a RAD MOBILITY Tool? Click the link below and get what you need. Not sure what you need? Ask me and I’ll guide you. 

    https://lddy.no/fwt2

    Start With Your Feet

    Most golfers are focused on their hands when they should really be focused on their feet.

    Through the use of force pressure mapping experiments such as those done by BodiTrak Sports we know the feet have a far greater influence on the flight of the ball than the hands do.

    Most people are going to have a lot of problems with that inner arch and towards the BIG TOE and we need that to be able to move in those segments for life, sport, and especially golf.

    We are going to start from the feet and work from the ground up. We don’t want to roll the feet, but rather put pressure on various points and hold them until we get a release. Follow these guidelines from Dr. Emily Splichal, a NYC based podiatrist and human movement specialist. 

    #2: Improve Mobiltity and Stability Simultaneously With Stick Mobility 

    I purchased my Stick Mobility equipment and golf mobility course a full year ago. And it’s only because I have been stuck home this past week that I’m able to finally get into the course and put the tool into practice. 

    The course was co-created and is co-taught by PGA Tour Pro Coach Ben Shear. I’ve been using the tool for a week now and believe it to be the most valuable tool I’ve ever used for improving mobility, stability and body awareness all at the same time.  

    If you go back and look at the Mobility/Stability model above you will see that above and below every mobile segment is a stable segment. Having mobility and not being able to control that mobility in a standing functional positions and patterns is meaningless. By using StickMobility we can create tension into the ground and/or the stick (which is flexibile). This engages key stabilizers in the body and provides the nervous system with feedback as to where your body is in space. This is essential because to truly own our movements we need to be able to perform them in a standing dynamic patterns. I will be using this tool with all of my golf clients when we are allowed back into the gym. 

    Using StickMobility Will: 

    • Allow you to get your body into positions you were not able to without the sticks.
    • Once you own those positions it will help you have a more consisten, efficient and effective golf swing.
    • Help you reduce the risk of injuries. 
    • Allow you to hit the ball further.

     #3: Work On Your Swing Mechanics

    If you are stuck indoors the best tool I know of for practicing your swing is the Twitch Trainer.

    "The Twitch Trainer and their progressive conditioning program, Twitch Movements, are specifically designed to reprogram a wavering rotational sequence. Awakening the athlete within. The result; a fluid, repeatable, powerful golf swing."_ Ryan Steenberg (inventor of the Twitch Trainer)

    Because the device is a soft fabric it’s very safe to use indoors and the instructional videos are free on their website and begin with improving function of key stabilizers on the ground, followed by a series of standing patterns that will improve and increase mobility in your T-spine and hips. The two most important mobile segments for golfers. 

    Later into the program Ryan takes you through swing patterns that are similar if not the same as those used in the SuperSpeed Golf System. While the Twitch trainer is not an overspeed training system like SSG, by working on these patterns and swinging the device in both directions you will see improved coordination and increases in speed as a result. Give it a try. It’s a lot of fun and a perfect tool to use indoors. 

     #4: Add Speed To Your Swing

    By far, the best system for adding speed to your swing is by using the SuperSpeed Golf System. Just before the virus broke worldwide I was able to attend a SuperSpeed Live workshop in NJ. In fact, I was the ONLY golf performance specialist on the east coast to attend. In the three weeks prior to the live event I completed my 3 levels of SSG certification.  

    If you can get outside you should be using this system and get your swing speed moving in the right direction. If you are interested in getting started and don’t know how, just ask me. I will get you full directions and tracking sheets to measure your progress. Don’t have a set of SuperSpeed Clubs yet. Order them now by clicking this link. https://superspeedgolf.com/ref/bcohen/

    #5: Take An On-line Golf Lesson

    My friend Steve Pietsch (the teaching pro over at Premier Indoor Golf) is offering online lessons via the skillestapp. The app is free to download and is really an amazing tool! So you can still have a professional golf coach do what coaches are supposed to doing. Watch you, advise you, guide you to get you to where you want to go-faster than if you were to go it alone. Email: STEPHEN@PREMIERINDOORGOLF.COM 

    #6: Work With Me From The Comfort Of Your Home

    Hey guys, there’s still plenty we can do from home. My clients already have documents that lay out a series of exercises for flexibility, mobility and stability at their fingertips. I can also create custom workouts using my TPI Pro Site which will give you both a written and video version of the exercise. I can certainly create exercise programs that do not require equipment. Easy-peasy! You just have to ask. 

    Need accountability and guidance? I’m here for you. We can arrange for a face-time or skype lesson which will only count as half an in-person lesson. 2 for 1, what’s better than that!  

    Brett’s Bottom Line: 

    I believe that self-care and movement is absolutely vital at a time like this. Our lives may be on pause, but our bodies don’t have to be! I know that being quarantined at home makes this a bit challenging and limiting. Which is why I am commited to offereing FREE resourcs to help you stay active and reduce both physical and mental stress.

    We’ve got to help each other through this. Even though distance is keeping us apart, it’s distance that will keep us together and alive when we reach the other end of this.

    After this is over I look forward to seeing you all once again. 

    In the meantime STAY CONNECTED via text, phone or my social media platforms. 

    I’m here to help. Let’s stay active while we’re stuck.

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  • 03/14/2020 - nygolffitnessguru 0 Comments
    Your Best Defense Against Coronavirus: Golf Gym, NYC

    FOCUS ON YOUR HEALTH

    In this article I am not going to give you more directions on how long you should wash your hands for or how to make homemade sanitizing gel. We’ve all heard enough of that! 

    But what I am going to tell you is that your best defense against this or any other virus is to become an in hospitable host to any sickness or disease. 

    Number 1- MAKE YOUR BED YOUR BUSINESS

    Everyone I know loves sleep. No one I know gets enough of it. If you want to be a healthy human you have to make sleep a priority. 

    Let’s get right down to brass tacks. Sleep is the #1 way to naturally strengthen your immune system.

    When we sleep, our bodies repair and restore vital systems that help keep us alive. This includes muscular, skeletal, and cellular repair during our REM stages of sleep. If we are not getting adequate REM sleep, our bodies will not recover and we will be more susceptible to illness.

    A consistent lack of sleep will disrupt hormonal balance in the body and depress the immune system. And the last thing we need right now is a depressed immune system!  Too little sleep over time can put you at greater risk for obesity, heart disease, and diabetes (all diseases). Or another way of saying a body that’s not at ease.

    Research by Dr. Aric Prather  out of UC San Francisco on another type of Coronavirus – the common cold – demonstrated that "people who sleep six hours a night or less are four times more likely to catch a cold when exposed to the virus, compared to those who spend more than seven hours a night in slumber land."

    Tips on Getting A Good Nights Sleep: 

    • Avoid/Limit caffeine after 2 p.m.-Caffeine has a half-life of about six hours. That means  if you have a coffee after 3 p.m., you’ll still have half the milligrams of that coffee drink floating around in your blood stream at 9 p.m. (when you’re supposed to be winding down and getting ready for bed). This will surely disrupt the first sleep cycle which occurs betwen 10 p.m. and 2 a.m. (the time when the immune system is repairing itself). 
    • Avoid These Other Stimulants-including nicotine, sugar and exposure to artificial light and electromagnetic pollution. Electromagnetic pollution is coming out of the electrical outlets in your wall, and all the plugged in appliances in your home. Not much you can do about that these days. BUT, you can limit or eliminate exposure to artificial light. Start to turn down the lights in your home an hour before bed time and shut off the TV, computer, I-Pad and cell phone as well. Constant exposure to light signals the brain that it’s time to wake-up. Get in a habit of shutting things down and spend the last 30 minutes of your day winding down. Roll, stretch, meditate. These all have a parasympathetic effect (repair and recover). 
    • Entrain Your Brain-Your brain doesn’t know the difference between a Monday and a Saturday. When we were younger we could get away with staying up late on Friday or Saturday nights and get back to normal rather quickly. Not so much anymore. Your body does best on a consistent rhythm so aim to get to bed around the same time every night-no matter what!

    Number 2- DRINK PLENTY OF WATER

    I have been teaching and preaching the important of proper hydration since becoming a CHEK trained Holistic Lifestyle Coach back in 2003! We had to read these books by Dr. F. Batmanghelidj, M.D. (You’re Not Sick, You’re Thirsty and Your Bodies Many Cries For Water).

    Here’s a quick summary. 

    • The amount of water you should drink is half your body weight in ounces per day/minimum. In other words, if you weigh 150lbs. you need to be drinking at least 75 ounces of water per day. 
    • You should start your day with up to 25% of that amount upon waking.
    • Water energizes you because it improves digestion and elimination, flushing out toxins, junk and fat.
    • Water is one of the primary ways to neutralize free radicals in your body. 
    • Water improves mental clarity and memory.
    • Water makes up 70% of your fascia and muscle. If you don’t have enough water in your tissues, you can rest assure that your fascia won’t be healthy. If you want to be more flexible you need to drink more water.
    • Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system.
    • Water carries nutrtients and oxygetn to your cells and regulates body temperature. 
    • Proper hydration helps to normalize cortisol levels (the body’s stress hormone).

    Number 3-MAKE MOVEMENT YOUR MEDICINE

    As a society we simply don’t move enough! Most of us do not purposefully build physical activity into our day. Technology has robbed us of our natural inclination to move and it seems to be getting worse and worse. (Heck, it’s why I have a job in the first place). Do you think there were any personal trainers 100 years ago? I don’t think so. To get from place to place, to mow the lawn, to do the laundry, to get food, we were moving.

    If you want to be a healthy person you need to move, to exercise. It’s that simple.. Things that don’t move die.

    When a stream stops running, the oxygen to the living organisms gets cut off and everything in it chokes to death and dies.

    "If you are not moving, you’re dying!"

    This doesn’t mean that you need to spend hours and hours in the gym every day. You just need to move, and you need to find a way to do that on a regular basis. That means you need to spend some time each day and week covering the most important aspects of movement as it relates to your health and longevity. Your movement commitment should include elements of the following.

    • cardiovascular(aerobic and anaerobic) 
    • strength training to maintain muscle mass and to allow you to continue to do the things you need to do, want to do, and like to do easier and better 
    • flexibility and balance training that utilize multiple muscle groups and cross multiple joints in order to challenge the nervous system

    Daily movement will help to prevent injury, recover more quickly, and improve your resilience to disease. 

    Number 4-EAT NUTRIENT-DENSE FOODS 

    This should shock any of you but nutrient dense foods (regardless of whether it’s plant or animal) comes from nutrient dense soils. In order for soil to be nutrient dense it needs to have a plentiful amount of microorganisms living in it. That means the soil needs to be organic (not have been fertilized with chemical fertilizers, pesticides, herbicides and fungicides) which destroys the microorganisms in the soil, the plants that grow out of them, the animals that eat those plants and the humans that eat those plants and animals.

    It’s a closed cycle.

    The more chemicals and toxins we are exposed to, the worse our health becomes. 

    Basic rules for eating: 

    • chose organic
    • eat local and seasonal foods
    • avoid packaged and processed foods
    • if it packaged and has more than 4 ingredients you probably shouldn’t be eating it
    • if there are words on the label you cannot pronounce-don’t eat it
    • unless you are a vegetarian your meat sources should be hormone free/free range
    • eat mostly plants
    • not too much

    Number 5-MINIMIZE STRESS

    We can’t live without stress nor should we aim to eliminate it. Life will be stressful and if it doesn’t show up in one area of your life it will surely show up in another. The problem is continued stress without recovery. The main stress hormone (cortisol) is directly tied to nerve cells in the brain, the hippocampus.

    Stress comes in many forms:

    • physical stress (too much or too little exercise)
    • chemical stress (having to detoxify ourselves from agricultural chemicals and/or prescription medication)
    • electromagnetic stress (higher than ever these days with the constant bombardment of extremely low frequency pollution being omited by out electronic devices)
    • nutritional stress (eating too much, eating too late, not eating enough, consuming too many foods that contain artificial ingredients, preservatives, colorings and so on)
    • thermal stress (too cold/too hot for extended periods of time) Humans enjoy 72 degree temperatures for a reason.
    • physic or mental stress (*often referred to as "stinkin thinking" the easiest way to reduce or eliminate this is to limit your exposure to the media (TV and newspapers) as well as social media outlets, which help to spread hysteria of the Covid-19 virus faster than the virus can spread itself. 

     Brett’s Bottom Line: 

    Your health is your job. You can’t outsource it to anyone else. While there are certain precautions we can and should be taking to avoid contracting the Corona virus or any virus for that matter, the best way is to stay as healthy as possible.

    The healthier you are the less likely you will become infected with something that can make you sick. Is it guaranteed? No, no one is bullet proof, but these strategies will make you bullet resistant. 

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  • 03/06/2020 - nygolffitnessguru 0 Comments
    Would You Like Some SPEED With That Golf Swing? Golf Gym, NYC
     
     
    Who doesn’t want more speed? It’s simple physics. The faster an object moves through the air the further it goes. And when it comes to golf, the biggest money earners on tour are the longest hitters in the game. 
     
    (Longer Drives = Lower Scores)
     
     

    If you’ve watched the tour players over the last 3 – 4 years you’ve seen these! They are SuperSpeed Clubs

     These days they are practically standard issue on the tour. You’d be hard pressed NOT to see a professional golfer use them. Why? Because they work.
     
    Here are just a few you may have hear of:
     
    Vijay Singh 
     
    Billy Horschel
     
    Chez Reavie
     
    Phil Mickelson 
     
    Probably most notable of that group is Mickelson. Now 49, Phil should be entering the twilight of his PGA Tour career. But despite his age he has seen a massive spike in club head speed. 
     
    Here are his averages:
    • 2016: 115.41 mph
    • 2017: 114.24 mph
    • 2018: 116.48 mph
    Pretty respectable for a man nearly 50! 
     
     According to Kyle Shay from SuperSpeed Golf, Mickelson started using their product sometime around May of 2017.
    (Me with Kyle Shay of SuperSpeed Golf, May 2016) 
     
    You And SuperSpeed Golf 
     
    As a golf performance specialist my main objective is to help my golfers get as more out of their bodies so they can get more out of their game. And using the SuperSpeed training system is guaranteed to take your game to the next level.
     
     
    So when I found out that SSG was going to be putting on a one day SuperSpeed Live Workshop right here in New Jersey I just had to be there. 
     
    The Workshop
     
    The all day workshop is this Sunday, March 8th and we will be covering the following material: 
    • Speed in the modern game of golf
    • What effects speed and power in the golf swing
    • Overspeed training in action
    • Mechanics and the Speed Pyramid
    • The Speed Screen
    • Applying Speed and Power to the Golf Ball
    • Physical Correctives Based on your Speed Screen
    Admission to the workshop included access to the SuperSpeed Three Tier On-line certification program which I am happy to announce I have just successfully concluded.
     
    Each tier took no less than 10-12 hours of computer time. The courses are deep and cover much more than how many times you should swing the clubs in each direction.

    Concepts included are: 

    • What is Overspeed Training 
    • Rotational Inertia
    • Set configuration and fitting
    • Warm-up protocol
    • Non-Dominant Side training
    • The Speed Pyramid
    • Ground Force Mechanics
    • Rotational Sequencing
    • Lag
    • Vertical Force
    • Lateral Force
    • Front To Back Force
    • Center of Mass
    • Center of Pressure
    • Pressure Transfer
    • Advanced Training Protocols 
    • and so on…..
    Let’s Get You Started…
     
    I’m excited to be able to offer anyone who wants to participate in a Speed program all the knowledge and tools they will need to succeedAvailable are:
    • Complete training instructions
    • Record keeping sheets
    • Training protocol outlines
    • Progression graphs
    • Growth Velocity charts
    • Note: There are 5 levels of training protocols that take you from week 1 through week 49 and beyond.. 
    • If you want to start training just respond to this newsletter and say,"Brett, I’m in!"

    Host A Speed Clinic

    Interested in having a one day speed clinic at your club? Introduce me to the head pro and let’s make SPEED happen. 
    DEDICATED TO YOUR SUCCESS
    Brett The Golf Guy 

     

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  • 02/10/2020 - nygolffitnessguru 1 Comment
    STOP BANGING YOUR HEAD AGAINST A WALL! Golf Gym, NYC

    Has this ever happened to you? You go take a golf lesson and the pro shows you what you look like at after impact and then an image of a PGA or LPGA professional after impact and says, "Hey ____, I’d like you to move your body the lead side more like____." ​​

    Not shifting your weight correctly onto your lead side in the downswing is a swing characteristic defined as Hanging Back by the way. And this is just an example of the point I’m about to make. The result of hanging back is often accompanied by premature release of the wrist angles, as the player is trying to advance the club with their arms rather than with the correct weight shift and pivot.

    Know Before You Go

    In order to get the most of the vast amount of golf knowledge your pro has and for them to help you get the most out of your lesson it’s crucial that your instructor knows what you’re physically capable of so that when you start looking at your golf swing—you don’t try to make changes that you just won’t be able to make. We don’t want to try to make a change that CAN’T happen. That would be and is extremely frustrating! 

    How Do You Know?

    The Titlelist Performance Institute has developed a simple process that those of us educated by TPI use to assess what you’re capable of doing physically as it relates to a mechanically correct golf swing. That process is known as the Level 1 Screen. The screen tells us how your body relates to your golf swing. This is what we call The Body-Swing Connection. In other words, if you can’t do ‘A’ you will likely reproduce ‘B’, ‘C’, or ‘D’ in your golf shot.

    In the video  you can get some insite to how the process is used on the best in the game.

    Is your golf swing is the way it is because of the way your body is moving? Are you struggling with a particular shot or club because how your body is moving? The only way to know that for sure is to perform a physical screen to see what physical attributes you might be struggling with so we know what’s holding you back from doing the things you want to do with the club. 

     Stop Banging Your Head Against A Wall!

    If you are taking golf lessons and practicing but feel like you’re not progressing as fast as you’d like it’s likely that your own body is holding you back. Eliminate the frustration and get screened to find out what you can and cannot do and then decide if you want to try to change your body so you can change your swing.

    Bretts Bottom Line:

    Physical limitations WILL show up in your golf swing.

    "If I could give just one piece of advice to golfers of all levels, it’s to be physically assessed by a competent professional. A well-trained professional can identify key areas of weakness or imbalance and develop a highly effective exercise or rehabilitation program. It’s no guarantee that you’ll remain injury free, as the golf swing puts incredible forces on the body, but it puts the odds in your favor." – Dr. Greg Rose, Titleist Performance Institute

    "Like so many others, I took regular golf lessons but resisted the notion that I was out of shape. I have been working with Brett for 4 years and I now understand what I believe to be true for virtually every golfer over 50, namely that we are physically unable to produce the swing that our pros are teaching us."__Mark C., NYC
     

    Give me a call. (917) 596-8485. Let’s Get Started. It’s time to take charge of your game!

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  • 01/26/2020 - Brett Cohen 0 Comments
    This Decision Can Change The Course Of Your Season! Golf Gym, NYC

    ​​ What is the decision, you may ask… the decisioin to meet me in the gym and start training for the 2020 golf season right now! 

    Yes, I know it’s winter, but spring and the 2020 golf season is closer than you think. And once the grass turns green you’ll be looking to get out on the greens with the same body you took into the 2019 season  (just 365 days older)!
     
    Where Do You Start? 

    You start by knowing your needs. If you want to improve how you play you probably need to improve how you move. But what exactly do you need to improve upon. What are your needs? By needs I mean what is it that your body can or cannot do as it relates to a mechanically correctly golf swing. We learn what your needs are through the TPI Level 1 Screen. The screen measures; flexibility, mobility, stability, balance and your ability to disassociate as it relates to the golf swing. The screen becomes a very good predictor of swing characteristics as well as current or past injuries. Check out TPI co-founder Dave Phillips perform 5 of the golf-fitness screens on Andy Proudman of Me and My Golf

     
    Don’t Get Left Behind!
     
     
     
    "Hey Brett, my name is Larry. My friend Bob and I play golf together and I just saw him destroy some balls. I need a golf trainer. Call me. Many thanks."__I received this email from Larry on April 3rd, 2019
     
    I’m going to let you in on a secret. Bob had only been training since November 2018. Within four months he was able to change the way he moved so he could change the way he played. Which was very clear to Larry who hadn’t seen him drive a ball since the previous season. 
     
    Does The Training Work?  
     
    My longest drive used to be 240 yards with an average of 225. I’m averaging 245 now and have hit several 270 yarders and one 280! Gonna be a fun season."  Thanks Brett!__Ken Davenport, NYC
     
    "At age 78 I wanted to reach my fitness limits so I could bring my golf game back to where it was 10 years ago. After 3 months of training I have already begun to shoot my age. I shot a 75, 77, and 78 twice. This has been my goal going back 2 years!"__H. Cohen, NYC/Palm Beach Fla.
     

    "The reason I play at such a high level and hopefully will continue to play at such a high level for the next 10, 15 years, is because of the work I did in the gym." __Rory McIlroy

    What If You Don’t

    If you don’t start now you’ll be months behind. A lot of physical changes can take place in 3 – 4 months. Just anyone (like myself) that’s trained for a marathon or 2 or 8…. A typical marathon training program is 16 weeks long. A lot changes in 16 weeks!
     
    If you don’t start now ….you can wait until the season starts (like Larry did) and watch your friends destroy golf balls!  
      
    IF YOU WANT HELP –   I CAN HELP! 
     
    As a golf performance specialist I have helping golfers just like you, improve how they move since 2002. And that has led them to:

    Longer Drives, Lower Scores, and Fewer Injuries

    It’s not just a tagline, it’s my mission. I believe
    everybody deserves to feel better, move more freely
    and play golf to their genetic potential.

     

    Success Leaves Clues

    "I have had the great experience working with NY Golf Fitness Guru for over a year. The commitment to his workout programs and training, his in depth expertise of golf fitness, his vast knowledge in physiology, biomechanics, nutrition and ever expanding certifications has lowered my handicap in half, prevented injuries and has facilitated competing and winning my club championship and two other medal play events."__Dr. Howard Zaiff__September 15, 2019

    Look, you’ve been a desk jockey for decades and decades.. Of course your body doesn’t work well!  

    Rather than taking a random approach to exercise and trying to figure it out on your own, take the fast track by taking advantage of the 18 years experience in the golf fitness industry.

    Don’t waste another season being disappointed with your game? 

    Brett’s Bottom Line:  

    It doesn’t matter what sport you play you need an off season. Maybe you already train in the gym.. If you do – I applaud you for making the time to get it done, but do you know exactly what it is you need to be working on to improve how you move?  What are you training for (appearance or performance) ? Are you training movements or muscles? Do you know all the elements that are necessary for your success?   

    The right game plan will to take you from where you are to where you want to be when the season begins.   

         I’m going to be very upfront with you. If you are feel like you aren’t playing the way you think you’re capable of? If you’re tired of watching your buddies outdrive you on the course – then you need to do something. If you want to play golf better in 2020 than you did in 2019 then you need to prepare for the 2020 golf season now!  

    The best time to plant a tree is 20 years ago. The second best time is now. 

    It’s Time To Improve Your Game___Let’s Get Started

    Call (917) 596-8485 or just leave me an email down below and tell me you want to Play Golf Better!   

    I  am looking forward to working with you in the coming season.    ​

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  • 01/20/2020 - nygolffitnessguru 0 Comments
    I Have A Dream_Golf Gym, NYC
    "
     
    "I have a dream" is of course from the famous and powerful speech given by civil rights activist Martin Luther King Jr. in which he called for civil and economic rights and an end to racism in the United States.

    And to piggy back off of that line – I also have a dream.

    The Dream 
    My dream is that one day you will realize your athletic potential and no longer put limitations on your athletic ability or your game! 
     
    I’m sure all of you would like to have the physical attributes your favorite professional has. 
     
    But we can’t get the results without the process.
     
    If you want to perform better out on the course you have to move better in the gym. 

    Only exercise can change physical attributes (flexibility, mobility, strength, speed, and power). Smart exercise can help you make the most of what you have. And it’s my mission and responsibility to help you fulfill your genetic potential. 

    Change The Way You Move, Change The Way You Play..
    It’s not a tagline, it’s a mission. I believe
    everybody deserves to feel better, move more freely
    and play golf to their genetic potential.

    It’s a long steady progression- it’s not something that happens overnight. But it does happen, if you stick with the plan and the process. 

    The Plan

    Over the next 4 months you will go through a progressive resistance conditioning program that focuses on creating a deeper core connection as well as utilizing multi-planar patterns and variations in resistance that will condition the big muscles used to load and explode in the golf swing. 
     
    We will also be using technology and tools that will help you reprogram your rotational sequencing, resulting in a fluid, repeatable and more powerful golf swing.
     
    It’s Time To Awaken The Athlete Within
    "My longest drive used to be 240 yards with an average of 225. Now I’m averaging 245 now and have hit several 270 yarders and one 280! Gonna be a fun season." Thanks Brett!__Ken D. 

    Longer Drives

    Lower Scores
      Fewer Injuries 
     
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  • 01/13/2020 - nygolffitnessguru 0 Comments
    Winter is Here, But Spring is Near! Golf Fitness, NYC

    As I sit down to write this (January 12, 2020), we had a high temperature of 66 degrees in New York City. But despite that spring like temperature I  assure you it’s still winter, at least until March 19th. That’s almost enough time to get you in golf shape for the 2020 season. 

    Yes, spring is near and it’s time to start thinking about getting in golf shape for the 2020 season.

    What Does It Mean To Be In Golf Shape?

    Simply this: Having the physical ability to produce a consistent shot with minimal risk of injury

    Now if you are like the vast majority of my current clients (a male over age 50) your golf swing is probably not going to look like the pros. And sadly that’s what most teaching professionals will compare you to. They want you to get your body is the same positon as (fill in the blank pro).. Sorry, not gonna happen.

    The fact is the average amateur golfer is not physically capable of performing the requried body movement that are involved in getting into the postion to produce a mechanically correct golf swing. 

    And the reason for that is they lack adequate flexiblity and mobility to rotate from where they need to rotate from.

    Mainly the hips and thoracic spine. 

    So to be fit for golf we need to pursue performance, not appearance. It’s irrelevant how big your muscles are if you can’t get into a position to use them correctly. Suffice it to say most of you can be out driven by an average female college golfer. They are not bigger or stronger than you are but they likely move better than you do. They have the physical abiltiy to get into postition to deliver a powerful and consistent golf swing, with minimal risk of injury

    Where Do We Start? 

    If you want your 2020 season to be better than your 2019 season then we have to find out what’s working and what’s not working. That means taking a written and oral history of your past and/or current injuries and what part of the game you are struggling with the most. Then we move onto the physical screen. The golf fitness assessment identifies what your body can and cannot do and how that effects your golf swing (this is called the Body-Swing connection).

    The main purpose of a fitness screen is to indentify and potential risk factors for specific injuries common to golf and the most common injury complaint amongst golfers is low back pain. In fact it’s reported that 70% of golfers world wide have complained of back pain at some point in time and it’s the number one reason golfers leave the game. 

    But You Already Workout….

    I know you are struggling with flexibility and core strength. All of my clients are. If you are training on your own I compliment you on your efforts but I ask you this – 

    • Have you been getting the resutls you want?
    • Is what you are doing in the gym or at home changing your game in any signfiicant way?
    • Are you still struggling with distance or experiencing pain somewhere in your body?

    If you are don’t be hard on yourself... it’s because of the following:

    1. The average amateur golfer does not have the knowledge of how of how to put together a complete training program. 

    2. The average amateur golfer does not know how to create a workable plan of action that integrates all the components that are necessary for their success.

    3. The average amateur golfer needs someone else to be accountable to to keep them on track and moving forward.

    If you want your body to be able to do the things you want it to do when you hit the links this spring you are going to need a plan.

     I Can Help

    As a golf performance specialist I have been helping golfers just like you improve how they move since 2002! My mission is to keep golfers healthy and having fun. If you’re in pain – you’re not playing the game you love. My goal is to enhance your bodies ability to deliver maximal force into the golf ball by reprogramming your sequence and conditioning the muscles that drive a powerful and consistent swing. 

    Today, almost every PGA and LPGA player uses a golf fitness professional to help them improve performance and reduce the risk of playing related injuries. So should you! If you want more distance – more golf and more fun then you need to call (917) 596-8485 and get started as soon as possible.

     Brett’s Bottom Line: 

    "If your body doesn’t work the way it need to – to play golf the way you want to – come see the guru. I can help you play golf better!" 

     NY Golf Fitness Guru

    "Feel The Difference In Your Body, See The Difference In Your Swing"  

    Here is what some of my clients are saying:

    "I have had the great experience working with the NY Golf Fitness Guru for over a year.
    This commitment to his workout programs and training, his in depth expertise of golf fitness, his vast knowledge in physiology, biomechanics , nutrition and ever expanding certifications has lowered my handicap in half , prevented injuries and has facilitated competing and winning my club championship and two other medal play events."
    __Dr. Howard Zaiff 

     "Brett made a huge difference in my golf this year. I’m 68, 9 Hcp. More mobility, flexibility and distance. Can’t wait to continue."__Dr. Allen Fishman

     

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  • 10/10/2019 - nygolffitnessguru 0 Comments
    I’m Leaving Town-Golf Fitness, NYC
     
    Don’t worry.. I’m coming back! 
     
    My travel in 2018 was all about continuing my TPI ((Titleist Performance Institute) education with 2 trips re-attending the Level 1 workshop at the World Golf Fitness Summit last October in Orlando.
     
    In 2019 I am traveling to Florida again.
     
    Trip 1: Wednesday October 23rd – 25th. 
    (last session ends 11:30 a.m.) 
     
    I will be spending 2 days with J.B. Glossinger
    business and human performance coach, host of Morning Coach and BIG TIME golfer. (he just moved to a golf course). 
     
    Trip 2: Wednesday, November 6th through Monday, November 11th. 
     
    I will be spending a full 5 days with personal performance giant Tony Robbins at his Unleash The Power Withinworkshop in Miami. 

    If you have any questions regarding your training schedule we will go over that in person. 

    To your success, Brett
     

     

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  • 09/26/2019 - nygolffitnessguru 0 Comments
    A Dissertation On Disassociation: Your Guide To The Ultimate Golf Swing-Part 2-Golf Fitness, NYC

    The Loading Phase

    As discussed in Part 1, in rotational sports such as golf there is a loading phase and an unloading phase. For golfers, the loading phase begins when the hands move the club away from the target line on it’s way to the top of the backswing. In order to do this effectively, the athlete needs to move their upper body over a relatively fixed lower body. This stretches out what anatomically known as the Anterior Oblique Sling.

    If you haven’t had a chance to read Part 1 click the link below to take you to the article and get caught up.

    https://nygolffitnessguru.com/2019/09/19/a-dissertation-on-disassociation-your-guide-to-the-ultimate-golf-swing-part-1-golf-fitness-nyc/

    Your Must Know What Your Sport Requires! 

    I’ve asked every golfer I’ve every trained this question: What part of your body starts the downswing sequence? Surprisingly many cannot give me a clear and concise answer. Well now that we know the upper body initiates the backswing sequence it should be apparent that the lower body begins the downswing sequence. And it does. BUT, if you don’t perform the backswing sequence correctly it will be nearly impossible to do so. Remember, some of the results of taking your hands too deep to the inside were early extension of the hips, flat shoulder plane, and reverse spine angle. All of which will make it nearly impossible to maintain dynamic posture and keep the club on plane. 

    The Kinematic Sequence

    Using data collected from 3-D motion analysis systems we can look how golfers transfer speed or energy throughout their bodies. The way golfers get energy to the club is known as The Kinematic Sequence. The amazing thing is that all great ball strikers have a remarkably similar kinematic sequences of generating speed and transferring that speed throughout their bodies. 

    The Unloading Phase

    The efficiency of generating speed starts in the lower body which then transfers that speed into the torso, then into the arms and into the club. This means that regardless of style (the way the swing looks), in order for it to be efficient, the downswing sequence needs to begin with the lower body.

    The correct Kinematic Sequence is the key to a powerful, repeatable and consistent golf swing.

    If you look at the best players in the world – when they get to the top of the backswing the first segment to move is going to be the pelvis (the lower body). The second segment is the thorax/toro, then the arm and finally the club.  

    The Perfect Downswing 

    The perfect downswing begins at set up. The best players start with a neutral spine at address. That means their spine is basically a straight line that represents the letter ‘I’. An ‘I’ spine gives you the best opportunity to rotate the torso efficiently. If you set up to the ball with either a ‘C’ spine posture or ‘S’ spine posture you will limit your ability to turn from your thoracic spine and more than likely compensate by rotating too much from your lumbar spine. This will eventually lead to irritation, inflammation, pain, injury and eventually surgery

    The ‘I’ spine at set up affords you the opportunity to disassociate your upper body from your lower body and take the club away from the target without losing your origninal postural lines at set up. Once you get your arms to the top of the backswing it’s time to begin the downswing sequence. Remember, in transition, once we’ve loaded, we want the lower body to initiate the downswing transition towards the target while the upper body is loaded or is still loading. 

    Can You Disassociate Your Lower Body From Your Upper Body?

    There are two tests those of us trained by the Titleist Peformance Institute use to determine how well you can separate or disassociate your lower body from your upper body. Those tests are:

    The Pelvic Tilt Test

    The Pelvic Tilt Test is a great test for overall mobility of the hips and the lumbar spine and tests the golfer’s ability to control the position of their pelvic posture in the swing. The ability to move and control the position of the pelvis is critical for optimal power transfer from the lower body to the upper body during the golf swing. If the player cannot separate or disassociate their lower body from their upper body they might just stand up or move their lower body too soon in the downswing transition simply because they do not have the ability to control the pelvis .

     What I’m Looking For….. 

    So the first thing I’m looking for in the The Pelvic Tilt Test is how you set up. Is your posture neutral or does your spine look like the letter ‘C’ or an ‘S’? If it’s a ‘C’ or an ‘S’ this test is going to be very difficult for you to perform the Pelvic Tilt Test.

    Next  I’m going to ask the golfer to arch and flatten the lower back (lumbar spine) without the upper body moving. If the golfer has difficulty with this then I’ll hold onto the shoulders to see if adding stability to the upper body will help them to disassociate.

    The Pelvic Rotation Test

    Like the Pelvic Tilt Test, the Pelvic Rotation Test is checking for the player’s ability to move the lower body independently from the upper body. This time to rotate the pelvis back and forth without movement in the upper body. This an important skill for properly sequencing the downswing and generating good separation between the upper and lower body. This movement requires good mobility of the spine, hips and pelvis, along with simultaneous stability of the torso.

     What I’m Looking For….. 

    The upper body has to stay perfectly still while the lower body rotates back and forth. It’s critical that the motion is rotational in nature and not side to side.  When you cannot disassociate the lower body from the upper body we usually see the body moving together as a unit OR the lower body moving side to side like a dog who’s happy to see you wagging its tail.

    ​​

    If the player has difficulty with this test, once again I’ll hold onto the shoulders to see if the pattern improves. If it doesn’t it may be we need to work on both lower body mobility as well as the coordination of the movement pattern.

    This pelvic rotation test is critically important in the downswing sequence because as you know if you are working on path and plane, it’s the lower body being able to separate itself from the upper body that drops the club into the slot.

    To see these screens being performed on two golf pros check out this Youtube video of my buddies Andy Proudman and Piers Ward of Me and My Golf get screened by Dave Phillips of the Titleist Peformance Institute

    Brett’s Bottom Line:

    Being able to disassociate the lower body from the upper body is a major power source in the golf swing. When you can perform the torso rotation test, the pelvic rotation and pelvic tilt test without the compensation, now we have a formula for a powerful and repeatable golf swing.  This is why the screening process is so important. The screen tells you how your body relates or effects your golf swing (the body-swing connection). This is critically important becuse if you are working on getting better and trying to improve your swing and your body is not moving the way it needs to to allow you to do the things you want to do with the club you’ll be effectively banging your head again the wall because you just can’t do it. You could be hitting golf ball after golf ball trying to improve your game and your pro cold be telling you the right things, but physically you don’t have the ability to do it. But once you’re armed with the information from the screen you can take that to your coach and either work around those physical limitations or try to break through them in the gym. 

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  • 09/19/2019 - nygolffitnessguru 0 Comments
    A Dissertation On Disassociation: Your Guide To The Ultimate Golf Swing-Part 1-Golf Fitness, NYC

    In part 1 and part 2 of this article we are going to go deep into what the term disassociation is and why it’s such an important concept for rotational athletes such as golfers to understand, and a skill they need to be able to perform. ​​​​

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  • 06/29/2019 - nygolffitnessguru 0 Comments
    You Don’t Know SQUAT About Golf! Golf Fitness, NYC

      You’re probably saying to yourself, "what does that squat have to do with the golf swing".

     Why does it matter if I can squat below parallel when in golf I’m standing upright?
     
    Well actually, just about everything!
     
    The Overhead Deep Squat is one of the TPI Level 1 screens performed on golfers to help them understand how their physical abilities and limitations can affect their golf swing. This is known as The Body-Swing Connection
     
    If you lack the ability to get into this deep squat it tells us that you have physical limitations in either the upper body or lower body or both, that will manifest into swing fault problems or even injury. 
     
    Joint_By_Joint Theory
     
    It’s really important to understand how the body was designed to function and how that correlate that to a bio-mechanically correct golf swing. 
     
    The Overhead Deep Squat is measuring how all of the joints above function. Some are meant to be mobile and others stable and they work like that in an alternating pattern. If they don’t, well- bad things happen. If your joints don’t function properly then I might see a squat pattern look like any of the variations below: 

    Can you still play golf at a high level if you cannot squat? 

    Yes, you can…..
     
    "Your physical limitations are not an indication of your golf skill." __says Mark Blackburn (TPI Instructor, Tour Teaching professional and owner of Blackburn Golf Academy.)
     
    Blackburn goes on to say in a recent tweet: 
    "Failing a bunch of TPI screens won’t preclude your client from playing great golf, but it may preclude your client from copying the swing of a great golfer."
     
    Not being able to emulate the form of your favorite PGA player is one thing. Losing posture, power and increasing your risk of injury is another. And if you cannot squat there’s a high likelihood of all of the above
     
    Research by the Titleist Performance Institute has found that those who fail the OHDS Test have a 90%  chance of early extending their hips. (Early Extension is when a golfer thrusts their lower body towards the golf ball and raises their torso up too early in the downswing sequence)

    In other words, maintaining your squat position is essential for maintaining your posture.

    Early Extension of the hips in the downswing puts weight onto the toes and pushes the head forward of the ball. Forcing the body out of the correct downswing sequence which is the lower body leading, followed by the torso, lead arm and then the club.

    The Body-Swing Connection for The Overhead Deep Squat
    If you cannot squat there is a 90% correlation to the following problems most amateur golfers could live without. 
    1. Standing up and early extending in your downswing.
    2. The upper body leads the downswing and we see things like casting, over-the-top resulting in the block and the hook.
    3. Path and plane problems leading to inconsistent play and frustration. 
    4. Loss of posture means loss of power. So if you’re not happy with your distance this is the first place to look.
    5. Injury: Overuse injuries in the lower back and the shoulders and the elbows as their are doing the work that was intending for the lower body. 
    6. Lower Back pain is the #1 reason golfers leave the game!

    Brett’s Bottom Line: If you are experiencing any of the above symptoms don’t guess, let’s assess and find out exactly what’s working and what’s not. 

    "When your body doesn’t work the way it needs to to play golf the way you want to, come see the guru. I can help you Play Golf Better."_Brett Cohen, NY Golf Fitness Guru 

    To see the Overhead Deep Squat Assessment click the link below: 
    If you have any questions just send me an email (info@nygolffitnessguru.com ) and I’ll be sure to get back to you. Brett 
      
     

     

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  • 01/24/2019 - nygolffitnessguru 0 Comments
    Why Golfers Needs to Lose Weight? Golf Fitness, NYC

    ​​Though golf is a sport that doesn’t literally require you to have a fit looking body, it is still quite easier for physically fit individuals to swing harder, have better focus and improve faster in this game.

    And having the flexibility and strength are two of the most important attributes of any golfer, whether you are a newbie or a professional.

    But all these traits can’t be attained if you are not physically fit and overweight. PGA Tour’s top golfers commonly have perfect physical physique, which is one of the reasons why they are so successful in the first place.

    Yes, getting in shape plays a big role on your swing improvements and if you haven’t figured it out, it is time for you to eat and drink right!

    Why Weight Loss is Important?

    The benefits of weight loss aren’t just for your golfing abilities, but for a whole lot more. Some of the desirable effects of slimming down include:

    * Better focus and concentration

    * Lower blood pressure

    * Improves strength and energy

    * Fastens your metabolism

    * Reduces your risks of chronic diseases (diabetes, etc.)

    * Lessens joint pain and inflammation

    * Better cardiovascular health

    * Slows down aging

    So even if this doesn’t improve your game, you will certainly boost your overall health.

    Weight Loss Programs

    Any weight loss program consists of a diet plan, exercise program or both. A combination of both has been shown scientifically to have greater effect in energy, fat loss and overall body mass reduction.

    To be able to get consistency in your game, being strong isn’t the only thing you need to improve on but you also need to strengthen your core.

    To do this, you need several exercises to help improve both your golf game and your weight.

    This includes full body stretch, squats, planks, hip crossovers, pushups, rowing and cardio workouts.

    For your diet, it is important to have a fat-free, low-calorie and high-protein diet. Avoid sugary foods and drinks such as sodas, cakes, ice creams and many others.

    These practical tips won’t just benefit your game, but it will promote weight loss and helps improve your overall well-being.

    Reasons Why Losing Weight are Difficult?

    Now if you attempted to lose weight but failed miserably, then you are not alone with your struggle. Thousands or even millions of people can’t seem to lose weight and there are some notable reasons why.

    One reason is doing ill-advised fad diet. If you found a free-diet book online, don’t easily be deceived as these types of "freebies" online are just going to lure you into buying their own diet products. So they are not sincere in helping you succeed.

    I recommend that you just cut back on carbs and fatty foods such as rice, pastas, potatoes, breads, processed foods and many others. These are just some of the worst foods your weight loss program. Phen-Alternatives.com has an in-depth guide regarding some of the worst foods for weight loss.

    Another reason is skipping breakfast. Most dieters think that starting the daily meal in lunch time will do great weight loss favor for them. But it actually doesn’t.

    What you need to do is not to skip breakfast and eat your normal morning meal within the first 30 minutes of waking up.

    Last and the most common reason why golfers or dieters are having a hard time losing weight is their lack of physical activities.

    As mentioned above, dieting alone is neither going to significantly reduce your weight nor the best way to maintain the weight you’ve already lost.

    You need to exercise!

    A 15-minute workout, preferably cardio or strength training, will definitely promote dozens of health benefits to your body while enhancing your golfing abilities.

    Conclusion

    Why do you need to lose weight? Golf has players with the best body shapes, just look at the aging but still physically fit Tiger Woods.

    Aside from improving your swing, coordination, focus and balance, losing weight has dozen more perks for you.

    Playing your next round does give you some slimming advantages. But it is much more ideal if you continuously following a plausible weight loss program to help increase your chances of winning.

    Aside from improving your swing, coordination, focus and balance, losing weight has dozen more perks for you.

    Playing your next round does give you some slimming advantages. But it is much more ideal if you continuously following a plausible weight loss program to help increase your chances of winning.

    Article contributed by: Perly Rodolfo

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  • 01/24/2019 - nygolffitnessguru 4 Comments
    Perfect Golf Swing Slow Motion Training Drills and Tips: Golf Fitness, NYC

     

    To hit the golf ball correctly with maximum compression and clubhead speed, a golfer must come into impact on the correct inside swing path. To swing consistently into the ball on the right path, the golf swing must be easy to repeat. This means the backswing and downswing must be on a similar plane, eradicating any need for complicated adjustments during the downswing transition.

    The more accurately a golfer can groove a good takeaway, a good wrist hinge into plane and effective top of the backswing position, the easier it becomes to swing down on the right line. Practicing the golf swing in slow motion gives a golfer the best chance of building a swing they can trust to hit crisp iron shots and straight powerful drives.

    Via https://pixabay.com/en/golf-swing-golfer-golf-swing-sport-club–970892/

    ​​Perfect Golf Swing Slow Motion Takeaway Drill

    * Take a golf club, take up a normal stance and then pull the club through the hands until the butt of the shaft touches the tummy.

    * The takeaway should be in one piece with the club, hands, arms and shoulders turning together.

    * Practice swinging away from an imaginary ball in slow motion keeping the club shaft connected to the tummy which will ensure everything moves away in one piece.

    * The club should not travel back more than three feet away from the ball and should be swept slightly round and ‘inside’ as the shoulders turn.

    Train the Hands to Rotate onto Backswing Plane

    Once the club has moved away three feet or so from the ball the hands must start to hinge the club onto the correct backswing plane.

    To locate the correct backswing plane when the one piece takeaway is complete, the wrists should hinge or ‘cock’ the club up so the butt of the shaft points roughly towards the ball. The face of the golf club should be vertical with the toe pointing towards the sky.

    This move must be carried out keeping the left arm straight.

    This position is commonly known as the half way back position. The more accurate a golfer locates this position, the easier it becomes to find the most effective position at the top of the back swing

    As a golfer swings to the top in slow motion, they should keep the butt of the club pointing to an imaginary line drawn from the target, through the ball, into the distance.

    As the arms move the club to the top, the shoulders should complete a turn through 90 degrees.

    There should be a feeling of separation between the arms, which are now travelling on a more upright plane, and the shoulders, which are turning on a more shallow angle.

    At the top of the backswing the club should point directly at the target and be horizontal to the ground.

    Training the Downswing in Slow Motion

    The more accurate a golfer locates the top of the backswing, the simpler the downswing becomes.

    The key to a good downswing transition is to keep the arms swinging down in the same plane as they travelled on during the completion of the backswing.

    The legs, hips and shoulders should react to the arms swinging down – the feeling should be of the butt of the club pointing at the ball during the first few inches of the downswing.

    Although a golfer wants to hit the ball a good distance, instinctively moving fast from the top, if the first few inches of the downswing are made slowly and accurately, the better the ball will be struck.

    The Correct Impact Position Release

    As the club comes into impact on the correct inside swing path, the hands must release the club at the ball, so the face is square to the target. The slower this is practiced the easier it is to rotate the club into the correct position at speed. Practice the move of squaring up the club in slow motion, and even hit a few balls in slow motion with a full swing, to rehearse the impact position accurately.

    The maximum clubhead speed comes from being able to strike the ball squarely. If a golfer only practices their swing at full speed, there is little chance of perfecting the basic fundamentals. Similar to a pianist practicing a piece of music, or a formula one driver easing themselves round the track in practice, take the speed out of the golf swing and it will start to operate much more efficiently​​.

    Article contributed by: Brian Jame  (brianjamegolfer@gmail.com)

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  • 11/18/2018 - Brett Cohen 0 Comments
    BodiTrak – It’s On The Way! Golf Fitness, NYC
    Golfers, I have some exciting news. I received word earlier this week that my BodiTrak Vector has been shipped and is on the way! 
     
    What Is BodiTrak and What Does It Do? 
     
    The BodiTrak mat is a portable, wireless, force pressure mat that gives us information on how an athlete is using the ground. This information can be used to assess and correct movement that is both exercise and golf swing related. 
    Every move we make is reflected in how we use the ground.  
     
    For example: Research strongly indicates that to maximize club head speed we want as much vertical force under the lead foot when the shaft is vertical on the downswing. 
     
    We can use the BodiTrak mat in the gym to help to encourage this action. Click the link below to watch Dave Phillips (TPI co-founder demonstrate this using BodiTrak and a medicine ball).
     
     
     
    How Can BodiTrak Improve Your Golf Swing?
     
    "The feet are a great proprioceptive cues for players and students. From a biofeedback standpoint, one of the things that’s really powerful about this is that the student can actually see what they are doing. There’s a visual representation of how hard they are pushing with the lead or the trail foot, the trail toe, or the lead toe. Now all of a sudden you can actually use that to help them control what’s going on with the club. So it’s kind of taking it from the other end up. Because people are walking around all day long – their proprioception is so good in their feet."__Mark Blackburn (PGA Tour Coach, Founder of the Blackburn Golf Academy, Lead Golf Instructor for TPI, BodiTrak educator

    In the video clip below, Mark, along with Piers Ward and Andy Proudman of Me and My Golf, demonstrate at the 2016 PGA show how you can use the BodiTrak mat to change the path of the club by changing the pressure applied into the ground. Check it out! 

    Andy Proudman/Pier Ward 

    (yes, I know I’m small, but these guys are really tall!) 

     Meet My New Coach

    Golfers, I have to be honest. It may seem simple to use by looking at the video above, but the concepts and how to apply them are quite complicated. The BodyTrak Ground Mechanics certification course was the most difficult course I’ve taken since getting into the golf fitness industry. So to get most out of my BodiTrakand to help my golfers Play Golf Better I am hiring BodiTrak Sport Performance Ambassador and founder of BioMek Golf – Daisy-May Kenny to tutor me on how to use and read the data beginning in early 2019. 

     
    2019 is going to be a great season!
     
    Here’s to:

    Longer Drives, Lower Scores, Fewer Injures

    Brett 

     

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  • 11/02/2018 - Brett Cohen 0 Comments
    Golf & Your Body: Golf Fitness, NYC

     

    It was the year 2007. I was attending a Functional Movement Screen certification course with Gray Cook in Boston, MA. In the back of the room was a Perform Better representative and on the display table was this thing, this stick, something I’d had never seen before. It was a Tiger’s Tail massage stick.

    I had no idea what it was for or what to do with it, but I bought it anyway. And so it began, my fascination wtih the art and science of self-myofascial release.

    Over the last 11 year I’ve taught all my clients how to use the variety of tools for self-myofascial release to both prepare and recovery from exercise, holding many of my own workshops along the way. 

    Now it’s my time for me to learn. On Saturday, November 10th I will be participating in a four hour Golf Specific Self-Myofascial Release course (SMR) with Nick Mueller .

    Nick Mueller is the Director of RAD Golf Education and is a TPI Level 3 strength and conditioning coach as well as a fascial stretch therapist. Nick teaches the RAD Golf education course for trainers, coaches, golf pros and anyone and everyone else looking to educate themselves on how to improve their game with easy-to-integrate mobility and recovery methods. Nick teaches these strategies all around the world and recently returned from teaching the same material in Bejing, China! 

    Why I’m Taking This Course

    Simply to learn what I don’t know. Just because I’ve been studying this methodology doesn’t mean I can’t learn something new.

    "If you are not willing to learn, no one can help you. If you are determined to learn, no one can stop you." __Zig Ziglar

    Going through the on-line tutorials I have already learned that some of what I have been told over the years is simply myth, not fact. I want my clients to have and use the latest tools, technology and science available to improve their body and their game. 

    What Is SMR Good For? 

    All of us that enjoy swinging the club are often prone to injury, whether from back pain, elbow tendonitis, repetitive use and more. Many of us are also looking for easy-to-use tools and techniques that can help give us an edge on our game. A sound mobility, recovery and injury prevention plan can help protect against these injuries and offer you the advantage you are seeking to remain on the green longer and driving the ball farther!

    Self-Myofascial Release (SMR) is a common practice for warm-up and recovery. By learning when and how to perform specific techniques you can improve your club head speed and driving distance, hip and shoulder mobility, spinal rotation and more!

     What We Will Be Learning​​

    • Discuss the biomechanics of a golf swing and determine which movements are required in order to create the most efficient golf swing possible.

    • This course draws on the latest research on SMR, mobility, recovery methods, neuroplasticity and motor control training.

    • Integrate a variety of RAD SMR techniques using the most anatomically-designed SMR tools on the market.

    • Practice applying the RAD Trio to multiple case studies – an assessment that guides you to the precise locations of the body that present with a mobility impairment so you are not guessing.

    • Don’t chase the pain and try to address symptoms; find the root cause.

    • Apply release techniques from head to toe, as well as active mobility and stability drills that will make lasting changes to your game!

    Would You Like To Join Me? 

    The class is open to anyone who would like to learn more about the art & science fo SMR, not just fitness professional. If you would like to take the class just click the link below to register. 

    https://www.radroller.com/collections/rad-education-school

    The class is being held on Saturday, November 10th, 2018 at golf and country club, Golf & Body, NYC – 883 Avenues of the Americas, 3rd Floor,  New York, NY 10001

    See you there.. 

    Brett The Golf Guy 

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  • 10/04/2018 - Brett Cohen 0 Comments
    Find Ways To Fit In Your Fitness – Golf Fitness, NYC

     

    Get to work, go to meetings, do the shopping, pick up the kids and make dinner — your schedule is packed. You’re supposed to add exercise in their somewhere, as it’s a crucial part of self-care, but it just doesn’t always seem possible. That’s not the case if you know how to integrate workouts into your busy lifestyle. Here are some tips to do precisely that. 

    Keep it Short

    You don’t have time to run around the park for an hour? Then don’t. According to Verywell Fit, a fitness site staffed by physicians and trainers, even a five-minute walk outside boosts your mood, lowers your blood pressure and raises your heart rate. You don’t necessarily have to increase the time of your workouts, either. Focus on the intensity.

    In fact, one-hour runs may not be the best way to burn fat or get in shape anyway. High-intensity interval training, or HIIT, kills calories in just 20 minutes or less through a succession of exercises such as burpees, lunges, and toe-taps done in bursts with short rests in between. These workouts involve strength-training so you’ll build muscle while trimming down.

    Another way to shorten the time it takes to work out is to save on time driving or walking to the gym. Setting up a home gym can be the perfect alternative. Consider using an extra bedroom, garage, or basement for this space.

    Enjoy Yourself

    Exercise doesn’t have to cut into your entertainment, either. You should pick exercises you enjoy. Do you like to dance? Signing up for lessons is like joining the gym. Other workouts that double as fun include rollerblading, ultimate Frisbee, Ping-Pong, swimming, Wii Sports, paddle-boarding … you get the idea. There are literally dozens of activities that will burn calories while brightening your day, and they’re even better if you bring some friends along to share in the good time. It’s not hard to stay motivated when you’re having fun.

    Chill Out

    So the workout’s done. Now … ready, set, sleep! That doesn’t work, does it? You’re going to have to give your body time to cool down before hitting the sack or just chilling with the family. That’s where yoga, Pilates and tai chi come in. They’ll help you relax and provide some other surprising health benefits as well.

    Yoga, for example, increases strength and flexibility while reducing stress and taking your mind off of your worries. Tai chi and Pilates achieve much of the same through a series of slow coordinated movements and mindful breathing. Best of all, you can do all of them at home. All you need is some quiet space where you won’t be distracted.

    Hit the Kitchen

    A healthy diet is another important element of self-care that doesn’t have to take up your whole evening. In fact, Greatist has compiled a list of 52 meals that can be made in 12 minutes or less that incorporate a healthy variety of veggies, dairy, meat, and nuts.

    Getting all those ingredients is another timesuck involving lengthy trips to the grocery store and market, but there’s a fix for that, too. Fit it into your fitness routine by riding a bike. That’ll burn between 90 and 300 calories over the course of 20 minutes, depending on your weight and intensity, while toning up your glutes, hammies, and calves.

    Max Your Weekend

    Fitness doesn’t stop during the weekend. In fact, this is the best time to get in shape as you’ve finally got some time to get out in the sun. Plan a short getaway to the woods or mountains for a hike, which burns calories while hitting your core and relieving stress from the long week of work. You could also opt for a day at the beach and a swim in the sea.

    Remember not to push yourself too hard. Real gains come from consistency, so come up with a routine that you can stick to, and don’t be afraid to add something crazy. Salsa lessons anyone?

    Article contributed by Sheila Olson www.fitsheila.com 

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  • 09/16/2018 - Brett Cohen 0 Comments
    How to Integrate Exercise Into a Balanced Self-Care Program-Golf Gym, NYC

     

    Among certain circles, the amount of exercise you do can be worn as a badge of honor, whether that’s by having a low resting heart rate, going through a new pair of running shoes each week, or not being able to stand up after a workout. If fitness is your goal, that’s all well and good, but for overall health, it’s important to keep a balance between your workout routine and other ways to improve your well-being. Here are a few things to keep in mind.

    Decide on Your Goals

    What is your reason for exercising? If you’re only interested in general health and fitness, you might need to do less than you think. The Centers for Disease Control and Prevention recommends that you do strength training twice a week, plus 150 minutes of moderate intensity aerobic exercise per week, including brisk walking. Time spent doing vigorous exercise counts double, so 75 minutes of intense exercise a week is also OK. However, you need to do at least 10 minutes in one session for it to count.

    So if you spend 20 minutes walking to work Monday to Friday, that’s 100 minutes in the bag already. Another 25 minutes of vigorous exercise, and you’re there. Doing more exercise is OK, but if you hit this minimum, you have the choice to save some time in the gym and work on other areas of your life.

    Listen to Your Body

    Maybe you have exercise goals beyond general health, for example, building muscle with weight lifting or competing in a 10k. In this case, you’ll likely be exercising for more than the recommended levels. That’s fine—these recommendations are minimums. However, doing too much can be as bad as doing too little. If you are very sore after a session, your muscles will be weaker and less able to absorb shocks. This puts more stress on your ligaments and tendons, potentially leading to injuries. Overtraining can also impair your overall health. If you notice any symptoms of overtraining such as irritability, frequent infections, depression, insomnia, or a lack of progress in your training, take a week or two off.

    Improve Your Sleep Habits                                                                                                   It might sound counterintuitive, but those eight hours you spend unconscious and not moving each night are crucial to your fitness level. As Amerisleep points out, quality sleep, in conjunction with an exercise program, leads to better athletic performance and better hormonal balance and helps you lose weight. So how do you improve sleep? For starters, use white noise to dampen out sound, block light with heavy curtains, and limit your caffeine and alcohol intake. Around 45 minutes before bedtime, switch off all screens and dim the lights. Artificial light from TVs and phones can trick the brain into thinking it’s still daytime, and a darker environment triggers the release of hormones that initiate sleep.

    Create a Relaxation Regimen

    The benefits of exercise largely come during the time periods between workouts, when the body is resting, recuperating, and repairing the damage done by the training. That’s why it’s important to create a relaxation regimen, which gives the body a chance to work its magic. Try getting into a calming hobby such as knitting, coloring books, or yoga. You could also set aside an area of your home to use as a meditation space. Even 10 minutes of meditation each day can significantly increase relaxation and reduce stress levels. You should also take steps to ensure you’re getting plenty of quality sleep; if you’re having trouble drifting off at night, consider using a white noise machine and high-quality pillows to maximize comfort.

    Conclusion: 

    Ultimately, the amount of exercise you do depends on your goals and what your body is able to handle. But whatever you’re aiming for, make sure you take a balanced approach by listening to your body and taking regular downtime. If you do this, you’ll see big improvements in your health and fitness while minimizing the risks posed by overtraining.

    Article Provided By Susan Treadway 

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  • 09/15/2018 - Brett Cohen 0 Comments
    Meet My New Coach! Golf Fitness Trainer, NYC
    Meet My New Coach 
     
    Many of you have heard me speak of Jason Glass
     
    Jason has been one of the lead fitness instructors for the Titleist Performance Institute since 2010 and he and I met at the Level 1 Workshop in Philly that in 2015.
     
    Jason was also one of my instructors for Fitness Level 3 at TPI Headquarters in Oceanside last October along with Dr. Greg Rose and Lance Gill. 
     
    Jason is one of the world’s top golf and rotational sports strength and conditioning specialist. He trains both amateur and professional athletes in golf, hockey, football, and even snowboarding. Working with notable athletes such as:
    • Justin James
    • Andrew Putnam
    • Adam Hadwin
    • Team Canada Golf
    • Jennifer Ha
    • Derek Anderson
    Just to name a few.
    Why Did I Hire A Coach?
    For many of the same reasons, you have hired me…
    1) Every coach needs a coach.
    2) He knows more than I do. I respect him, his knowledge
    and ability to communicate. 
    3) I will grow both physically and intellectually from the experience and it will help me become a better coach. 
    4) Accountability to a program and a coach. 
    5) The information and coaching I will receive will be filtered and passed along to you, my golfer. The only thing that can happen is that we get better together..
     
    Jason will put together a 16-week training program for me which will take me to the end of the calendar year. In the sports periodization, we refer to a 16-week program as a mesocycle. A mesocycle represents a phase of training with a duration of 6 weeks to 16 or even 18 weeks, depending on the sporting discipline.
     
    For each of the 8 marathons, I trained for I worked off of a 16-18-week mesocycle. A lot of physical transformation can take place in this time period if you put the work in.

    A macrocycle is an annual plan that works towards peaking for the goal competition of the year.

    microcycle is typically a week. Each microcycle is planned based on where it is in the overall macrocycle
     

    Brett’s Bottom Line: 

    Hiring a qualified coach who can assess what my needs are and put together the appropriate plan to help me reach my goals will take my body and my coaching to The Next Level. And as venture on this journey, I’m going to bring you all up there with me. 
     
    Let the journey begin…
     
    Improving Non-Stop 
     

     

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  • 08/29/2018 - Brett Cohen 1 Comment
    Using a Major Life Transition to Form Good Habits-Golf Gym, NYC

    Using a Major Life Transition to Form Good Habits

    With so many stressors out there, it’s no wonder many of us fall into bad habits. Smoking, abusing substances, eating unhealthy foods, failing to exercise every day, and falling into unhealthy relationships are all examples, and these behaviors can affect both your physical and mental health. When a period of transition occurs — such as a move, leaving a job or a relationship, or seeking treatment for a substance abuse or mental health disorder — it’s the perfect opportunity for you to start forming good habits.

    Exchanging bad habits for good ones can have a major impact on your life. From boosting your self-confidence and esteem to helping you live a healthier lifestyle, there’s no limit to the things you can do once you get an idea of how to get started. The key is to begin slowly and map out a plan that will be easy for you to follow so that you can succeed and stay motivated. With the first success, you’ll be empowered to move on.

    Keep reading for some great tips on how to form good habits.

    Reduce Stress  

    If you’ve recently had a job change or a setback in your career, think of this as an opportunity to reduce stress. Our jobs are a major contributor to the way we handle stress and anxiety, so changing things up could be beneficial. Consider taking on a position with fewer responsibilities, or move from full to part-time and pick up a side gig that makes you happy.

    Clean Up and Declutter

    Cleaning and decluttering your home can help boost your mental health, so if you’re moving or have recently divorced or separated from your partner, think of this as a chance to streamline your life. Go through your belongings and decide which ones you want to keep, which ones can be sold or donated, and which ones you can put into storage to prevent them from taking up space in your new home. If you do opt for self-storage, keep in mind the overall average price of a storage unit booked in New York City over the past 180 days is $91.36.

    Focus on Yourself

    If you’ve recently found that your relationships are taking a toll on you, take some time out for yourself and focus on your needs. Negativity in our interactions with others can affect our self-worth and our ability to see value in others, but stepping back and making an effort to spend time making yourself happy can do the opposite. Practice self-care and learn to enjoy being alone by meditating or engaging in a healthy activity, such as yoga.

    Turn Your Health Around 

    Many people find that after a health scare (either for themselves or a loved one), they are inclined to take better care of themselves. Use this time to learn what the best-balanced diet is for your needs, how to work in exercise every day, and how to get good sleep each night. You might do some research online and consider the easiest way to begin new routines in these areas. All of these things can have a dramatic effect on your health, both now and in the future.

    It’s not always easy to make major healthy changes to your lifestyle, but with some careful planning and a positive attitude, you can turn your bad habits into good ones in no time. Talk to your friends and family members about your goals in order to have some accountability, and consider keeping a journal where you can write these goals down to stay motivated.

    Article Contributed by Susan Treadway

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  • 08/28/2018 - Brett Cohen 0 Comments
    Magnificent Magnesium – Are You Getting Enough of This Essential Electrolyte? Golf Fitness, NYC

     

    Magnesium; What Is It?

    Magnesium is the fourth most abundant mineral in the body. Found in bones, teeth, and red blood cells, magnesium serves as a building block for DNA and is an essential element required for proper functioning of the nervous, muscular, and cardiovascular systems.

    Magnesium – The Electrolyte
     
    Electrolytes are minerals in your body that have an electric charge known as ions. Electrolytes are primarily composed of the minerals sodium, potassium, magnesium, calcium, chloride, phosphates, and sulfates. These minerals ensure electrical functions in the brain, the nerves, as well as muscle contractions. They also play an important part in blood pressure regulation and heart function.
     
    Electrolytes are electrically charged and they are essential for life.
     

    What Depletes Our Electrolytes?

    Well, sweating in warmer temperatures is an obvious cause. An additional cause of depletion is alcohol consumption which will drain the body of electrolytes, water and B vitamins. All are essential for daily function, mental sharpness, and improved sports performance.

    Other causes can include dietary restrictions, increased age, inadequate hydration, stress, medications such as diuretics or blood pressure medications, inadequate kidney function, increased urination, and digestive ailments. Deficiency can result from many causes including the extended use of proton-pump inhibitors, such as Nexium and Prilosec

    All contribute to electrolyte deficiencies.

    Sources Of Magnesium

    It’s best to get nutrients, like magnesium, from food sources whenever possible, since they provide other health benefits, too.  

     Natural food sources of magnesium include:

    • Seaweed
    • Beans
    • Nuts and seeds
    • Whole grains
    • Dark leafy greens, such as spinach, chard, kale, collard greens, and beet greens
    • Milk, yogurt, and some other dairy products
    • Chia seeds
    • Bananas
    • Mineral water

    How Much Do You Need?

    How much magnesium you need depends on your age and gender. But for men over 30, I recommend at least 400 mg/day.

    Because magnesium supplements can interact with some medications, it’s important to discuss the need for a dietary supplement with a healthcare provider before taking one.

    Why We Need To Supplement

    Modern farming techniques have caused a depletion of magnesium in the soil, and our reliance on highly processed food also means we get less. Water-softening technology has stripped drinking water of magnesium, contributing to our deficiency.

    Magnesium and Anxiety

    Reductions in magnesium levels, or changes in the way that it is processed, have been linked to increased levels of anxiety. Magnesium is one of the nutrients in our bodies that support well-being by regulating the chemicals in our bodies that control our state of mind. In fact, research shows a link between low magnesium intake and depression.

    So what happens in the brain and body when we don’t get enough magnesium? "When you start to untangle the effects of magnesium in the nervous system, you touch upon nearly every single biological mechanism for depression," says psychiatrist Emily Deans, MD, in Psychology Today.

    Magnesium is involved with our hormone balance and stress response, Deans explains. Chronic stress causes excess cortisol in the body, which damages the brain and can make the effects of stress even worse, leading to depression. Magnesium can help suppress the release of stress hormones like cortisol and acts as a barrier to prevent the entrance of stress hormones into the brain. It also protects receptors against an excess of calcium, which can damage the brain by over-activating neurons.

    Research has also shown that a low-magnesium diet may alter the types of bacteria present in the gut, and this may impact anxiety-based behavior. 

    Signs You’re Magnesium Deficient

    It’s estimated that nearly half of Americans are magnesium deficient. A magnesium deficiency is difficult to diagnose due to its wide distribution throughout the body and symptoms associated with other health conditions. But early signs of a deficiency might include everything from irritability and muscle weakness to an irregular heartbeat.

    Another common sign of a magnesium deficiency is cramping. Cramps can affect any muscle in the body but are most common in muscles or muscle groups that span two joints – e.g. the calf muscles of the lower leg (gastrocnemius) and the hamstring muscles of the rear thigh. Muscle cramps can last anywhere from a few seconds to minutes, and a muscle cramp in a particular location may also reoccur multiple times until it finally goes away.

    Cramping occurs when the normal mechanisms controlling muscle contraction and relaxation become temporarily impaired. Genetics are also known to play a role (some people are simply more prone to muscle cramping than others all other things being equal) as does age (muscles in the elderly are more prone to cramping than in younger people).

    However, most scientists agree that "true cramps" – those we normally associate with vigorous exercise, fatigue, and dehydration/electrolyte imbalances etc. – are caused by hyperexcitability of the nerves that stimulate the muscles, which also explains why much attention on preventing cramps has been focussed at minimizing this excitability through optimum nutrition and conditioning protocols.

    Some studies have shown that a 6% carbohydrate-electrolyte sports drink can help delay the onset of exercise-induced muscle cramps in endurance activities such as distance running, but not prevent them entirely.

    Moreover, magnesium supplementation has also been shown to help sufferers of "night cramps", which involves nocturnal muscle cramping (normally in the legs)

    *In my personal experience I have had many clients over the age of 60 over the years who have complained to me about "night cramps" in their legs. I recommended a magnesium supplement of 400 mg/day, and in all cases, the cramps went away. 

    If you drink a lot of water but run to the bathroom soon after, it means that your body is not absorbing the water. You are low on electrolytes and will be dehydrated at the cellular level, while also feeling thirsty during the day.  One of the ways to solve this problem is to make sure you are drinking quality water from spring, glacial or artesian aquifers. These sources already have a naturally high mineral content. 

    You can also put a pinch of natural sea salt in your water and just give it a shake. You won’t taste it and it will help add the necessary electrolytes to make it easier for your cells to absorb the water. 

    Brett’s Bottom Line:  

    Regardless of the reason, most of us are deficient in magnesium. After reading this article it should be clear that is an essential element responsible for proper muscle contraction, supporting the normal rhythm of blood pressure, nervous system function, maintaining bone density as well as mental health.  It is also known to be involved in glucose and insulin metabolism. In fact, studies have shown that a diet rich in magnesium may help protect against metabolic syndrome.

    Scientists continue to discover the potential benefits of magnesium, ranging from helping to prevent migraines to treating anxiety, severe asthma, and ADHD.  And while findings are preliminary, another study released the same month suggests that this key mineral could possibly slow the progression of Alzheimer’s disease. Magnificent Magnesium, make sure you’re getting enough. 
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  • 08/21/2018 - Brett Cohen 0 Comments
    The 2018 World Golf Fitness Summit – Golf Fitness, NYC
    It’s hard to believe it’s nearly here.. The 2018 World Golf Fitness Summit!
     
    On Thursday, October 11th I will be flying out to Orlando to meet up with my TPI family at my second WGFS.. It’s already been two years since I attended my first in New Orleans..
     

    OMG-Where does the time go!

    What Is The World Golf Fitness Summit

     The summit offers an opportunity to learn from 50 of the foremost leaders in golf and sports performance.
     
    Speakers will cover the topic of Yards and Years from all angles. The 2018 Summit speakers will include PGA TOUR swing coaches, renowned strength and conditioning coaches and the industry’s best health & medical practitioners who are working with the world’s best athletes every day. 
    At the 2018 World Golf Fitness Summit not only will there be experts in golf to tell us how to hit the ball farther and play longer but there will also be experts from other sports including: baseball, tennis, basketball, so we will get insights on some tools and tricks that athletes of other sports are using and that we can steal and use them to help you play golf better
     
    One of the featured speakers at this years event is my Fitness Level 3 colleague and World Long Drive Champion Justin James will be sharing the "secret" to longer drives, and what he did to take his ball speed from 180 mph to 220 mph
    According to Justin,"There isn’t a "secret" of speed, there’s a science of speed." 
     
    Brett’s Bottom Line: 
    When it comes down to brass tacks it’s all about the science of building better athletes and then transferring that into the golf ball. The better the athlete the more potential that person has to play golf better!
    Intention:
    It is my intention to present at the 2020 World Golf Fitness Summit. The exact topic and subject matter to be determined by I have the next year and a half to prepare before submission. The competition is fierce. Over 200 submissions for 50 slots. But you’ve gotta be in it to win it! 
    Adding Distance To Drives and Years To Lives
     
    Brett 

     

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  • 08/13/2018 - Brett Cohen 0 Comments
    Get Your Game On Track With BodiTrak! Golf Gym, NYC

    What Is BodiTrak?

    BodiTrak is a leading-edge sports technology company, focused on the interaction between an athlete and the ground.

    Their sensor technologies provide real-time data – a window into that ground interaction between the athlete and the ground – and their team of advisors work to make that information insightful.

    By utilizing technology like BodiTrak, we’re able identify movement that the naked eye cannot. Data offers more opportunity to evaluate technique and provide biofeedback for improvement .

    BodiTrak for Golf

    BodiTrak products give teachers, coaches and golfers the tools to visualize and better understand the golf swing, to make improvements faster and track success.

    The mat measures your interaction with the ground and everything you do with the club will be reflected in the ground and therefore, in the mat. So when the golfer can understand how they are interacting with the ground, then that information can be used to help the golfer improve their club delivery by using that feedback. 

    Take a look at this video of PGA Professionals Piers Ward and Andy Proudman of Me and My Golf, along with my instructor from the Titleist Performance Institute, and BodiTrak instructor and tour coach, Mark Blackburn, use the BodiTrak technology to help Piers get more pressure into the trail leg in the backswing transition and then transfer that pressure into the led leg during the downswing transition in order to maximize compression with the golf ball. 

    "Whatever we do with the golf club is reflected in the ground." _Mark Blackburn

    BodiTrak for Performance Assessment

    In this video, TPI instructor Lance Gill explains how he uses BodiTrak to perform the Overhead Deep Squat ​. A very informative test that is part of the Level 1 screening process, and how the results on the test can show us if that athlete is loading laterally or are they able to keep their center of pressure well balanced during the squat.

    Lance Gill describes how to enhance the overhead deep squat physical screen by looking at an athlete’s interaction with the ground.

    Click the link below

    https://www.boditraksports.com/kc/bts-lance-gill-overhead-deep-squat/

    BodiTrak for Performance Training

    The BodiTrak force & pressure measurment systems are used by sports medicine and sports performance professionals like myself, around the world, to assess movement patterns, communicate trends, and validate care methods.   

    Below, BodiTrak instructor Daisy-May Kenny demonstrates an medicine ball overhead slam using the BodiTrak 

     

    BodiTrak To Quantify Progress
     

    Because BodiTrak quantifies vertical force, evaluating force can be a useful way to gauge progress month-by-month or even assess the effect of fatigue at the end of a workout.  It also can be a useful tool for encouraging maximum output in a workout. Since athletes see an objective measure of how hard they are trying in a push up, they can’t slack . After all, intent is one of the most under-appreciated elements of an effective training session.

     Brett’s Bottom Line:

    BODITRAK provides valuable insight into how an athlete interacts with a ground. No matter how many of the above exercises you have seen, done, you are simply unable to determine their true ground mechanics without a pressure and force mat. BODITRAK assists and enhances assessments, training, and rehab, highlighting important information (such as an uneven pressure trace or force production) that will allow you to improve your game at a more efficient and effective rate.

    • More information –> enhanced coaching
    • Enhanced coaching –> quicker athletic improvement.
    • Athletic improvement –> playing golf better FASTER. 

    "Adding Distance To Drives And Years To Lives" 

     

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  • 08/09/2018 - Brett Cohen 0 Comments
    The Secret To A Powerful Golf Swing – Golf Fitness Trainer, NYC

     

    Have you ever wondered what allows the pros hit the ball so far? Of course you have. I have never met a golfer that wouldn’t like more yardage. Longer drives gives you the potential for lower scores and isn’t that what golf is all about! 

    Vertical Thrust Is A Must

    The ability to create large vertical thrust is a must if you want to hit the ball a long way. When we look at PGA players we see that some of the longest hitters are also the biggest jumpers. The average tour player can jump somewhere between 20″ – 22″ vertically. If you can jump over 20″ you can likely generate ball speed over 165mph

    "The higher you can jump, the further you can hit the ball."_Dr. Greg Rose, TPI

    We can test vertical jump by simply marking a wall at arms length, then jumping as far as you can over that point. The difference between them is your vertical jump. If you don’t have the ability to check a vertical jump we can also use the broad jump to test for lower body power production. The goal distance for the broad jump is 120% of your height. So if you are 72 inches tall (6 feet) you should be able to jump 86 inches on a broad jump. If you can measure up to these numbers then you have the potential to create incredible vertical thrust forces.

    A higher vertical thrust helps better players create a positive attack angle which allows them to maintain a lower spin rate which optimizes the physics of the projectile, and that’s what makes the ball go farther.  

    Ground Reaction Force

    Ground reaction force is any equal and opposite reaction of you pushing into the ground which goes back into the golfer. As you begin the downswing transition, because the feet don’t go anywhere – we get a force coming from the ground that goes back through the body which  is followed by a thrust up, which is what allows you to steal energy from the ground, transfer it into your lower body, then the trunk, arm, club and into the golf ball. (the object of destruction). 

    The best players in the world harness that vertical thrust power into rotary power. 

    "Bigger squat = more vertical force. More vertical force = more rotational power potential. More rotational power = longer drives."_Rory Mcilroy 

    The main reason the squat is so key to developing vertical thrust power is it has the same general motor pattern. A loaded squat is simply a slowed down jump

    Brett’s Bottom Line: 

    Creating an explosive ground reaction force will shallow out the driver, create a positive attack angle, gets the power starting in the lower body so it can be transferred through the core, and then the arms. And that is how you hit the ball a long way! Let’s get jumping! 

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  • 08/06/2018 - Brett Cohen 1 Comment
    The Fastest Way To Get Better At Golf – Golf Fitness Trainer, NYC

    Every golfer wants to play better golf! The desire to lower one’s handicap is present from the tour professional down to the recreational golfer. For most golfers getting better means getting new clubs, taking a lesson and playing more golf. And while those are all  necessary components to getting better at golf and seem like a perfectly logical approach, it the very reason most golfers rarely reach their potential.

    Why Is That?         

    The reason for this is simply because the average amateur golfer is just not physically capable of performing the required body movements that are involved in a mechanically correct golf swing. 

    I think most amateur golfers would love to swing the club (regardless of style) like any professional on tour, but in order to do that they need to move like a professional golfer, and to do that they are going to need some fitness training.

    "Like so many others, I took regular golf lessons but resisted the notion that I was out of shape. I have been working with Brett for 3 years and I now understand what I believe to be true for virtually every golfer over 50, namely that we are physically unable to produce the swing that our pros are teaching us." _Mark C., NYC

    "If you’re taking lessons and practicing and not seeing improvement – then your body is the limiting factor. Your movement patterns (how you swing the club) are developed around physical limitations. Remove the limitations and you can create better movement patterns, giving you the potential to play golf better."_Brett Cohen 

    18 Strong

    In episode 200 of the 18 Strong Podcast my colleague Jeff Pelizzaro asked his 58 year old client of ten years,  Dr. Andy Frost 11-time Club Champion, Bellerive CC,  what he thought of other golfers that are not putting time into fitness? Here’s his response: 

    "The golf swing is based on how your body can perform. And it’s impossible to make a proper golf swing and keep your club on plane if for example if you don’t have the flexibility in your hips and shoulders and the strength in your core to make the club do what it needs to do." "So many golfers get a lesson, they get on video tape, they see themselves make a move that they don’t like the look of and they say, ‘well I need to that like the pro that they show next to them’. But the only way that they’re really going to be able to do that is if they can get they’re body into the kind of shape to do that. " _Dr. Andy Frost

    Assess_Then Address

     If you want to get better at golf and use fitness to improve my game – where should you begin?

    "I think everyone needs to begin with an assessment and be honest with themselves that there are certain things you can and cannot do and that will filter down into your golf swing." _ says Randy Myers_ author of new book, "Fit For Golf, Fit For Life"

    So the first thing we need to do is assess how your body moves. How is your flexibility and mobility, how’s your balance, can you disassociate your upper body from your lower body? These are essential physical requirements to play powerful, consistent and pain free golf.  These are the qualities that are measured in the TPI Level 1 Screen.

    In the TPI Level 2 Screen we are measuring how powerful you are, and where your power is coming from. We also look to see if you need to be stronger or are you strong enough? As well as your level of cardiovascular fitness.  

    Don’t just think of the screens as a pass or fail, but rather a starting point from which we begin and can measure progress from. 

    Brett’s Bottom Line:

    To Be a Good Golfer You Need:

    1. Good clubs (making sure the golfer is fit properly and has the appropriate set make up)
    2. Good mental game (the ability to deal with the mental stress placed on players)
    3. Good instruction (someone who can teach you all aspects of the game: short game, basic fundamentals, specialty shots, etc)
    4. Physical conditioning (physical conditioning includes improving all aspects of the body that can affect performance) 

    Regardless of your level of play, if you aren’t taking advantage of the opportunity to improve how you move off the course, you won’t be able to maximize your potential on the course. If you aspire to play golf at it’s highest level and you’re not working at the physical aspects of your game, you’re simply not going to be able to compete day in and day out. 

    If golf is a game you want to play for decades and decades then you need to invest in yourself and invest in your game .The benefits from being in golf shape will carry over to all aspects of your life. Being fit for golf not only gives you the ability to play golf better, but to play it for a long time.

    "When your body doesn’t work the way it needs to – to play golf the way you want to – come see the guru. I can help you play golf better."   

     

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  • 07/16/2018 - Brett Cohen 0 Comments
    The BIGGEST Mistakes You’re Making In The Gym: Part 1 – Golf Gym, NYC

     

    Let’s suppose for a moment that you are one of those golfers (like Jordan Spieth above)  that understands the relationship between fitness and your ability to play golf to the best of your ability.. Let’s just say…. 

    So if you are going to the gym you want to optimize the time you spend there and derive the most benefit you can from it, right? Of course you do. You’re a successful person who has little time to waste. Then the first thing you need to ask yourself is:

    What benefits would you like to see from the work you are putting in and the time you spend there? 

    If you’re there because you want your exercise to help you with your golf game then you need to know what physical qualities YOU need to improve upon in order to play golf better. Which means YOU need to know which physical qualities are necessary to be a good golfer. With me so far? 

    The physical qualities that better golfers have are: 

    • flexibility
    • mobility
    • stability
    • balance
    • strength
    • power
    • cardio-respiratory efficiency 

    Think of each of these physical qualities as buckets. How would you know which of these buckets you need to fill? 

    Assess and Address

    The best way of know which of your buckets needs filling is to assess and prioritize. And the best way to assess what YOUR physical needs are is to have someone who understands how to measure them with a screening process.  That’s essentially what a screen does. It tells the screener what it is you can or cannot do. Whether or not you have any physical limitations that are adversely effecting your golf swing. And when it comes to being fit for golf, those screens are measure and compared to by what "better golfers" can do. 

    Check out this great video of Me and My Golf along with TPI Co-Founder Dave Philips going through some of the physical screens. 

    Mistake #1: You Have No Plan

    I’m sure you’re familiar with the Benjamin Franklin saying, "If you fail to plan you are planning to fail," and another wonderful quote by the brilliant Zig Ziglar, "If you aim at nothing, you will hit it every time."

    FACT: The average amateur golfer does not have the knowledge of how to put together a complete training program nor are they familiar with all the elements that are required for their success.

    For your exercise program to be successful you first have to start with the end result in mind. Where do YOU want to go? Then find out where you are physically in relationship to that end result and then reverse engineer a plan that will take you there. 

    Most people that venture into a gym on their own go with the thought of changing their appearance, not their performance. And with improving their appearance as the primary objective they tend to gravitate towards one or both of the following types of exercise: 

    1) Strength training

    2) Condition (or as you would say, "cardio").. 

    But as you can see from the list above there’s much more to fitness than building muscle and pumping blood. You still have 5 more buckets to fill in order to have all physical qualities that are necessary to play great golf. 

    And from what I’ve seen, you’re doing a pretty poor job of filling those 2 buckets..

    Mistake #2: You’re Filling The Wrong Buckets and With The Wrong Things 

    As important as strength and cardiovascular fitness is go golf and overall health & fitness, it’s typically not what’s holding the average amateur back from playing better golf. Most amateurs need help with flexibility, mobility, stability, balance, and the ability to disassociate. All critical skills for power, consistent and injury free golf! 

    "Until you can get into a position, until you can move joints (hips and shoulders) the way they need to be moved, it will be difficult if not impossible to enhance your power. If we look a most people that struggle with GOLF, it because they lack mobility"_ Michael Boyle

    So if you’re not working on your ability to get into position to perform a mechanically correct golf swing you’re probably spending your time filling the wrong bucket. 

    Mistake #3: Never Jog! 

    If you are putting your time into the cardio bucket you’re probably wasting it by being inefficient.

    Go into any corporate gym and you will literally see rows and rows of treadmills and recumbent bicycles. Why are they there? It sells memberships!

    The fact is that the reason people gravitate to doing slow, steady-state walking or jogging on a a treadmill or for that matter, easy pedaling on a bicycle – is because IT’S EASY and the alternative, interval training, IS HARD!

    Chase Discomfort

    People like what’s comfortable but to change your level of fitness you need to get uncomfortable. Get comfortable with discomfort! 

    Check out these words of wisdom from Ed Mylett’s 10 Rules of Success. Especially #6 – Chase Discomfort.

    "The comfortable road will never lead you to be the person you were destined to be." _Ed Mylett

    Below a few of the problems associated with jogging on a treadmill or any other form or  steady-state, low intensity cardio exercise. 

    • Walking and jogging can be categorized as low intensity aerobic based cardiovascular exercise (by aerobic I mean it gets you moving but it doesn’t get you out of breath). If you are already walking the golf course you are already getting enough low level heart rate stimulation. You do not need any more. It’s an inefficient use of your time.
    • What you’re not getting is any amount of high-intensity stimulus and that’s what you need!
    • Golf is a power sport. One of the elements of power is speed. If you run slow – you’ll be slow. You are progressively changing your muscle fiber type from fast to slow. Your conditioning program is taking away from the speed component of golf. Change your program. 
    • Jogging is an incomplete motor pattern. It’s a little faster than walking, but a lot slower than sprinting. Less than a run or a sprint and you have incomplete hip flexion and hip extension, which over the long-term makes you tighter, creates movement dysfunction and done long enough, will lead to injury. We want to move as close to a sprint pattern as possible. So in between jogging and sprinting is running. And when I say running I mean running at a tempo that looks more like sprinting and less like jogging. You’ll know it when you see it.

    Compare the body postion of the joggers to the sprinter. There is no comparison other than they are both moving forward!

    • The slower you go and the longer you run the greater your risk of injury.
    • The injury rate amongst those who "jog" is between 50% – 65%. 
    • "You can’t run to get fit, you need to be fit to run." –Diane Lee, Physical Therapist

    Treadmill Drawbacks

    • There is a lack of true hip extension which under trains the glutes and overuses the hamstrings.
    • Treadmill is not running- it’s suspended running. So you are not pushing yourself AWAY from something, e.g. the ground – you are being pulled along by a belt. This has a very different effect on the body than ground based running .  

    What About Weight Loss?

    • When it comes to weight loss most people tend to focus on traditional cardio workouts, like jogging on a treadmill. This is typically not going to have any major impact on your waist size. Part of the problem is that steady-state cardio is among the least effective forms of exercise when it comes to weight loss. You are only burning calories while you’re moving, but not at rest. 
    • Steady state caloric deficits take hours and hours of movement. You can accomplish the same caloric deficit effect with interval training in a fraction of the time. The reason for this is because of E.P.O.C. Excess post-exercise oxygen consumption (EPOC, informally called after burn) is a measurably increased rate of oxygen intake following strenuous activity. In other words, it takes your body longer to restore itself to its normal, resting level of metabolic function (homeostasis) after periods of intense exercise. 
    • Excessive amounts of steady-state aerobic exericse also produces excessive amounts of stress hormones (cortisol) which catabolizes muscles tissue and ages the body at a more rapid rate due to the release of free radicals into the blood. 
    Healthy Hormones 
     
    • With age, your body chemistry changes, and many of those changes make it increasingly difficult to lose weight. For example, around the age of 30, your human growth hormones (HGH) level begins to drop off, and HGH helps with both fat metabolism and muscle building.
    • The good news is that you can counteract this chain of events, provided you make and maintain the appropriate lifestyle changes. Choosing your exercise wisely is perhaps the most efficient way to bolster your body’s capacity to function optimally as you get older, and this includes maintaining healthy hormone levels.
    • Many people fail to realize that exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management. So Instead of doing that steady-state stuff opt for high-intensity interval training (HIIT).

    What Is Interval Training?

    • Interval training is incredibly simple. It’s alternating periods or work with periods of rest (the complicated part is figuring out how to do it and what to do it on).

    Benefits Of Interval Training

    • Studies show that interval training is superior to steady state for conditioning and weight loss. (Many studies have confirmed that exercising in shorter bursts with rest periods in between – burns more fat than exercising continuously for an entire session.
    • It takes far less time. 
    • There is far less chance of injury.
    • One thing we know from a science standpoint is that interval training develops aerobic capacity (conditioning) better than aerobic (steady state) training. It doesn’t really make logical sense but it’s a fact. So the fastest way to improve cardiovascular efficiency is with interval training.

    How Do You Know If You’re Working Hard Enough? 

    • The easiest and least scientific way to know if you’ve pushed yourself hard enough is by using what’s known as the Ventilatory Threshold. Essentially meaning your out of breath! If you have difficulty forming sentence without panting, you’ve reached it.
    • If you work hard you get out of breath and your legs hurt, that’s about it – don’t be so concerned about the science, just work hard.

    "Short distances preserve running mechanics while brief recovery times produce the same AEROBIC benefits as distance runs. _ Gary Winckler University of Ill Women’s Track Coach

    Brett’s Bottom Line: 

    • Avoid the first mistake of not having a plan by hiring a qualified coach who can assess what your needs are an put the appropriate plan together to help you reach your goals. 
    • Know your priorties. Fill the right bucket with the right stuff.
    • If you are going to put time into the cardio bucket do something useful! Ditch the slow stuff. Train slow – Be slow. You want to swing fast you need to move fast.
    • Interval training is superior to steady state training in every way. It will improve your cardiovascular fitness better than steady state work and will reduce body fat better than steady state work. It takes less time and has there’s less of a chance of injury. If you want results, interval train.
    • So your "cardio" needs to be more interval based and very little of it needs to be steady state or aerobic oriented. It’s not what people want to do but it’s what works.
    • It’s gotta be hard – if you don’t run/move fast enough you won’t get the benefit you need to get.
     END OF PART 1 

     

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  • 07/09/2018 - Brett Cohen 0 Comments
    5 Best Foods to Help Speed Up Recovery After Intense Workouts – Golf Fitness, NYC

     

    Every athlete loves to get in an intense workout, but no one likes the recovery period afterward. Instead of just dealing with the soreness and waiting for your body to recover on its own, here are seven foods you can eat that will help speed up the recovery process and get back in the weight room quicker.

    1. Beetroot

    One of the main reasons athletes get sore after workouts is because of the inflammation that occurs. Beetroot contains nitrate and phenolic acids, both of which contain anti-inflammatory properties that aid in the recovery process.

    In a study done by University of Northumbria, participants who ingested beetroot juice reported less muscle soreness and performed better in athletic examinations than those who took a placebo in the days following their intense workouts.

    Beetroot can be cooked in almost any way, but is most commonly baked or boiled. However, many choose to drink it as a juice, mixing the beetroot with carrots, lemon, and ginger.

    2. Watermelon

    Watermelon isn’t just for those hot summer get-togethers with family and friends anymore – it can also become a staple of your post workout diet. Watermelon will help supply you with Glycogen, which your muscle cells burn through during aerobic and anaerobic exercise.

    Aside from boosting depleted Glycogen levels, Watermelon is high in – you guessed it – water, making it perfect for rehydration. Watermelons also contain essential electrolytes that you lose while sweating.

    The best time to eat (or drink) your watermelon is immediately following your workout. There is a two-hour window in which your body absorbs carbohydrates over twice as fast as it does in periods not following exercise, so not only will you get to enjoy the great sweet taste of Watermelon, but you will get to do so knowing that it is speeding up your recovery process. That’s the definition of a win-win.

    3. Cottage Cheese

    When you go through an intense workout, especially one that involves weight lifting, developing small lesions on the muscles is common. Enter cottage cheese, which is not only high in water content (at 79%), but also in protein, which helps the body rebuild the damaged areas of the muscles.

    Cottage Cheese is an even better post-workout food if you happen to exercise before going to bed due to the high levels of casein and whey protein it contains, which means you will be building muscle all throughout the night.

    4. Fish

    This probably comes as no surprise. Foods that are high in protein and low in fat are almost always going to be ideal foods to help you recover after a strenuous workout. Almost all fish fit those criteria. Some of the more popular fish used for post-workout meals are cod, tilapia, and, of course, salmon.

    Salmon, for example, contains Omega-3 fatty acids, protein, dietary cholesterol, B Vitamins, Zinc, Selenium, and is known to boost testosterone. The versatility of fish is a major benefit as it will acquire the taste of your seasonings fairly simply, allowing you to perfectly customize your recovery meal taste.

    BONUS TIP: If you are feeling adventurous you could step outside your comfort zone and try some Octopus. Yes – octopus. Just one three-ounce serving of the tentacled creature contains a whopping 25 grams of protein in a three-ounce portion.

    5. Quinoa

    It’s pronounced "keen-wah", not "quin-o-uh". You’re welcome for the avoidance of any future embarrassment. Regardless of how you pronounce it, however, quinoa is exactly the type of food you need to be eating after an intense workout. Quinoa has even been dubbed a "super crop" by the UN because of its health benefits.

    Quinoa is amazingly high in amino acids while also containing more calcium, magnesium, zinc, and potassium than barely, corn, or wheat. It is also one of the few plant foods on earth that is considered a complete protein, and even though it is not technically considered a grain, it still counts as a whole grain food. In other words, the perfect food to help your body recover after you pushed it to the max. 

    One of the best parts about having quinoa after a workout is the fact that it can be prepared in as little as 15 minutes, giving you extra time to work out.

    Conclusion:  

    Don’t let a hard workout set you back because of the soreness that follows. Make sure you are doing everything in your power to give your body the correct fuel it needs to repair itself. Start with the seven foods listed above and you will be well on your way to continued intense workouts and achieving your fitness goals.

    Article Provided by:  Dan Jenkins, who writes fitness and health articles for Supplement Critique. 

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  • 07/07/2018 - Brett Cohen 1 Comment
    Addiction Recovery And Physical Fitness: The Connection-Golf Fitness, NYC

    Many people know the benefits of physical fitness; not only does it keep you healthy, it can boost your self-esteem, keep you social, and help elevate your mental health. For those who are battling an addiction, exercise can help in all those ways and more. It’s important for people in recovery to feel that they are in control of something, and working out can provide structure to the day and allow you to plan out exactly what your activities will be.

    Staying fit can help you create a healthy plan for the long-term; having a routine you can stick to will keep you motivated and may push you toward making good decisions. It can also help you practice mindfulness, which is often associated with yoga and meditation. Activities like running, walking, and swimming are great ways to focus on your breathing and stay in the moment, allowing you to push away negative feelings like stress and anxiety. Keep reading for some great info on how physical fitness and addiction recovery are linked.

    Find an activity you love

    Engaging in physical fitness doesn’t have to be all about hitting the gym for a workout; you can find an activity you enjoy — such as yoga, swimming, or golfing — and do it often, getting the benefits of both exercise for your body and relaxation for your mind. Reducing stress and anxiety is essential in preventing an addiction relapse, and practicing an activity that you enjoy will boost your mood and help you find healthy ways to cope. 

    Sleep better

    Getting daily exercise is one of the best ways to keep your overall health up, and that includes getting enough rest. Good sleep is essential for all of us, and individuals who are in recovery often have a hard time getting to sleep or staying there. Working out for at least 30 minutes a day will help release chemicals in your brain that will help you feel happy and relaxed, and all that physical activity will allow you to fall into bed ready to sleep at the end of the day. 

    Treat your bones and muscles right

    Regular exercise in the form of an activity like golf can help keep your bones, muscles, and joints healthy. Not only that, all the walking required can help reduce the risk of stroke and heart attack and can boost brain and memory function. Keeping your hip and knee joints in good shape can decrease the risk of falls and injuries, making golf a great way to stay in shape. ​

    Create a long-term plan

    Mixing a workout with something you enjoy — such as a sport — can help you stay motivated enough to keep it up, meaning you can create a long-term plan for your health. Focusing on feeling good will boost your self-esteem and confidence, allowing you to experience positive personal growth on a new level.

    Get social

    Exercise can help you get social, something that’s often difficult for individuals in recovery. You may have lost connections you once had, or perhaps you feel it’s in your best interest to move away from the people who used to be big influences in your life. Joining a golf club, a running group, or swimming at the local YMCA can help you make new connections with like-minded people.

    Conclusion: 

    Supplementing your recovery with physical fitness can help you feel good about yourself while you practice self-care, something that is essential in order to heal. Talk to your friends and family about your plans, and set attainable goals in the beginning in order to stay motivated. With a little preparation, you can make your recovery a success.

    Article credit to: Susan Treadway 

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  • 06/22/2018 - Brett Cohen 0 Comments
    Go Jump In A Lake! Golf Fitness, NYC

    It’s finally here! Summer Starts NOW!

    Warm weather, barbecues, vacations, the beach..and of course golf!

    Remember when we were kids, how fast summer went by and how long the school year felt in comparison?  From Labor forward we anxiously awaited that moment for the bell to ring to signify the beginning of a 10 week break from school. And it the what seemed like the blink of an eye the next thing we knew we were   out shopping with our moms for school supplies….

                                   Now that we’re older it seems as though time speeds up and the days, months, and years go by faster than ever. The time between Memorial Day and Labor Day seems to disappear in like 2 seconds. 

    One of the reasons for this is as we age our perspective of time does change and the other part of it is most of us are just not taking advantage of the season and getting out and doing……….

    When you were a little kid life was about moving and experiencing. Every day was a new adventure that  began when your eyes opened and didn’t end until you collapsed into your bed at night.

    You ran, played, kicked stuff, crawled, rode your bike and hung out with your friends – you did life. Every day was a new experience and those experiences made us into the adults we are today.

    As we get older we tend to replace experiences with stuff. Sometimes it’s stuff we can afford and it takes years to pay off. The sun, sand, fun, the experiences – they come in limited quantities. Like everything else they have an expiration date.  Often times we look back at time past with regret wishing we would have done this or that.

    Even though Labor Day is still 10 weeks away it comes fast. So make sure you take advantage of the season and get outside and play. Whether it be a walk in the park, going for a bike rid, doing some gardening, getting in a round of golf or even jumping in a lake, make the time to get outside and move and experience life.

    Have a Great Summer –

    DO LIFE, DON’T LET LIFE DO YOU! 

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  • 06/19/2018 - Brett Cohen 0 Comments
    Replenish and Refuel-Post Round Nutrition-Golf Fitness, NYC

     

    Most golfers now know that improving one’s fitness is an important component to improving one’s game. But many do not have a solid grasp of basic nutrition and supplementation concepts and how important they are to improving performance. 

    When a golfer plays multiple days in a row that can lead to being sore and being sore can throw off a player’s swing and ultimately ruin his or her game. 

    Pre and Post Round Nutrition Has Many Benefits: 

    • Promotes recovery
    • Optimizes hormonal response to exercise
    • Minimizes post exercise muscle soreness
    • Enhances the repair of connective tissue

    Post-Round Nutrition

    The same basic principles apply to Post-Round nutrition as Pre-Round nutrition with one exception. Post-Round is the optimal time to add some carbs in the form of starches to your meal. Extended periods of exercise deplete the body of glycogen (blood sugar).. so you want to replace those as fast as possible after your training or play. The window of opportunity is about 30 minutes. And this is when the body is ready for some higher glycemic index carbohydrates. So we’re talking about things like: white rice, white potatoes, fruit, etc. would be appropriate for this time. Don’t forget the protein! The more nutrients we can get into the muscle (in the form of carbs and amino acids) that will help replenish the muscle tissue and prevent muscle soreness, which will allow the play to return to play or practice the next day and get the most out of it.

    The Hormonal Aspect

    Exercise is stress and your body produces the hormone cortisol as a stress response. When you eat a meal containing carbs and proteins (replacing the glycogen-which will help prevent muscle soreness) you lower those cortisol levels faster, giving it the best chance of recovery.

    Brett’s Bottom Line:

    Nutrition, pre-round, during and post-round will play a huge role in how well you recovery from play day-to-day. Start off your day with a good breakfast. Hydrate and snack on the course every 3 – 4 holes and be sure to replenish and refuel with a post-round meal than combines all three macronutrients (protein, fat and carbohydrates. To benefit optimally from your post-round meal try to consume it within :30 to :60 minutes after the round. This is when the cells are most receptive to replenishment. 

    "Adding Distance To Drives And Years To Lives"

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  • 06/19/2018 - Brett Cohen 0 Comments
    Eat This – Not That! During The Round Nutrition – Golf Fitness, NYC

     

    Hopefully you’ve started your day with a glass or two of water and a good quality breakfast to maintain that blood sugar.

    (if you missed that information click on this link to read the blog)

    https://nygolffitnessguru.com/2018/06/10/do-this-before-you-tee-off-pre-round-nutrition-golf-fitness-nyc/

    Now the key is to maintain that throughout the round. My recommendation is to have something to eat about every 3 – 4 holes. So the question is always-well what do you eat? The things to consider here are: what foods are available to you? Do you need to pack something or does the club offer high quality choices? And will you be able to digest it comfortably? (examples: nuts/seeds, jerkies, trail mix, celery-peanut butter).

    Don’ts: soda, sports drinks, alcohol, hot dogs and chips.. These food are high in sodium or sugar and will ultimately dehydrate you and have no nutritional value. 

    Sports Drinks:

    Most sports drinks have more sugar than you need. The typical sports drink will have about 17grams per ounce, which is quite a bit. The game of golf doesn’t require that amount as you aren’t using that many carbs walking around the course. The are also filled with artificial colors and dyes. None of which your body needs to be consuming, during golf or ever for that matter. 

    Energy Drinks

    The chief ingredient in these drinks is caffeine and too much caffeine can be detrimental to your game if you are over-caffeinated. jittery hands, etc.

    Brett’s Bottom Line:

    Sports drinks and energy drinks – not needed for the game of golf. If you are properly hydrated with water will do you just fine.

     So what do you eat and drink to stay hydrated and energized throughout the round? 

    Hydration Do’s: When available – drinking water is going to be your first choice. Another great choice (if available is coconut water). Coconut water contains 5 essential electrolytes: potassium, magnesium, sodium, calcium, and phosphorus. Key nutrients in rehydrating after sweaty endurance work.

    Eating Do’s – Healthy Snacks For On – Or off The Course

    When it comes to snacking on the course your best bet is to pack it yourself. Get some small ziplock bags and fill them with unsalted nuts: peanuts, cashews, almonds, etc. and some dried fruit. Creating your own trail mix. 

    Otherwise the following make some great snacks too:

    Mehret Bars

    Mehret Bar was created as a whole food alternative energy bar designed to deliver delicious, pure, instant fuel for active bodies. They are: Organic, Hand-Made, Gluten-Free, Non-GMO, Vegan, Grass-Fed, High Protein

    · 100% organic
    · wheat-free
    · gluten-free
    · raw (never heated above 95 degrees)
    · soy free
    · high protein
    · high fiber and delicious!

    ​​To Order Your Mehret Bars

    Click Here: http://www.mehretbar.com/store/c1/Feature d_Products.html

    Julie’s Real  

    A popular snack with the players on the tour (especially Jordan Spieth), Julie’s Real uses only 100% all natural, good-for-you ingredients to create exceptionally tasting almond butters, cashew butters and grain-free granolas. All of her products are hand-crafted in small batches and are sweetened with real vanilla beans and a touch of real honey. Her products are Paleo, Gluten Free and they’re Real Good!

    To order Julie’s Real

    Click Here: https://www.juliesreal.com/collections/frontpage 

    Julie’s Real can also be found in Whole Foods Markets and Fairway

    Brett’s Bottom Line:  

    To play 18 rounds you need energy and real energy comes from real food. Avoid highly processed foods, sugar, salt, alcohol and caffeine on the course. Stay hydrated and keep your blood sugar levels stable by stacking approximately every 3  – 4 holes.

    Specializing in helping golfers, just like you, improve your health and shoot lower scores.

     
     

     

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  • 06/14/2018 - Brett Cohen 0 Comments
    Chocolate Chunky Monkey: Pre-Round-Golf Fitness, NYC

    In a previous blog I spoke of the need to have a complete breakfast before you head out for a round of golf. And I realize that many of you might have a very early tee off time and not have much time to prepare a complete breakfast.

    Nevertheless, you still need nutrition if you want to play your best golf. No time to cook? I’ve got just the thing. My favorite protein shake I call the Chocolate Chunky Monkey. 

    This shake will take you just a few minutes to make as long as you have all the ingredients on board. It tastes delicious and is highly nutritious. Here’s what you’ll need. 

    • Blender
    • 1 cup of ice
    • 3/4 cup of organic sugar free almond milk
    • 1 banana
    • 2 scoops of Tera’s Chocolate Grass Fed Whey Protein Powder
    • 1 generous tablespoon of organic, natural peanut butter
    • 1 teaspoon of cacoa powder
    • 1 tablespoon of coconut oil

    Directions: 

    Place all the ingredient in the blender, let it spin for about 45 seconds and voila, you have a healthy, nutritious breakfast filled with healthy fats and protein you can drink straight away or take on the road with you. Enjoy and play great golf. 

    "Adding Distance To Drives And Years To Lives" 

    Brett

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  • 06/10/2018 - Brett Cohen 0 Comments
    Do This Before You Tee Off! Pre-Round Nutrition-Golf Fitness, NYC

     

    If you’re a parent you wouldn’t let your child go to school without eating breakfast.

    Why?

    Because you know that a nourished body means a sharp mind.

    Studies have shown that kids who eat breakfast perform better academically than kids who don’t.

    So why would you think of going to play golf with eating breakfast? 

    You’re really just a BIG KID…..

    Pre-Round Nutrition – Begin Your Day With Breakfast

    Want to play golf better and last longer on the golf course? Breakfast is the key. Whether you have tee-time at 8:00 a.m or at noon, remember-breakfast will have a great effect on either tee-times.Why is breakfast important? After a rejuvenating night of sleep, the brain and body need fuel to operate.

    Pre-round nutrition is very important for your performance on the course to give you that long lasting energy and focus.

    When you wake up after a nights sleep you’ve been deprived of water and food for 8 – 12 hours. So the first thing you need to do is drink that glass of water and then prepare your breakfast.

    PFF

    In his very recently released book: Hole In One Nutrition  my buddy and TPI Instructor Robert Yang speaks of the important of PFF. That stands for Protein-Fats and Fiber. On p.79 he says, "these are the best food for stabilizing your blook sugar and being a healthier, better golfer." 

    Eating a breakfast containing PFF can even help control blood sugar levels after lunch. It’s what’s know as the second meal phenomenon or the second meal effect. So what studies have shown is that if you eat breakfast vs. not eating breakfast, your blood sugar control is much better after lunch, no matter what you eat for lunch. So it’s really critical that you eat a proper breakfast in the morning so that your blood sugar levels are better even later in the day.

    Blood Sugar Control

    Blood sugar control is key to your overall health as well as your performance on the golf course. It all starts with your blood sugar. Ultimately controlling your blood sugar will control your hormones, your mood and your strength levels The meal should contain sources of all three macronutrients; proteins-fats and carbohydrates. With an emphasis on protein and fat intake. Not only does that help get the blood sugar stable but it will supply you with those all important amino acids the brain and the body need to function optimally, both on the course and in the gym.  

    You definitely don’t want your breakfast to be carbohydrate based. This would include just having toast and coffee, muffins, and cereals. These foods will break down rapidly creating a blood sugar spike and leaving you searching for more sugary foods. 

    Experimenting With Foods.

    Not all of us metabolize macronutrients at the same pace. Some of us need more fat and protein than others to feel satiated. These foods take more time to digest than carbohydrates so make sure you experiment with proportions and timing.

    This is the core principal behind Metabolic typing. Proponents of Metabolic typing believe that each person has a unique metabolism, and that the proportion of macromolecules (proteins, carbohydrates and fats) which are optimal for one person may not be for a second, and could even be detrimental to them.

    The basic guideline is this: Are you still feeling satified 3 – 4 hours AFTER the meal or are you looking to bite someone’s arm off? If that meal has not kept you satisfied than it’s lacking in protein and/or fat. Add more to the macro-nutrient ratio until you get the right mix.

    Brett’s Bottom Line:

    Our diet plays a fundamental role in our mental, emotional and physical well being. As kids we are encouraged to eat breakfast to perform at our best. As adults we need breakfast to sustain us as well. Eating a breakfast containing Proteins-Fats and Fiber will help you maintain stable blood sugar levels which is key to your golf performance and overall health. So whether or not you have tee time in the morning or the afternoon it’s important to start your day with a complete breakfast. 

    "Adding Distance To Drives And Years To Lives" 

         

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  • 06/10/2018 - Brett Cohen 0 Comments
    The Perfect Gift For Father’s Day! Golf Fitness, NYC

     

    Father’s Day is just around the corner. Exactly 2 weeks away from the date this blog is released. 

    If you dad is a golf enthusiast I’ve got just the gift.

     Forget the golf gadgets, the apparel and the clubs. Get him the gift that keeps on giving. The gift of improved health and movement. 

    What does dad really want? He wants to play golf better! And there’s no faster and longer lasting way then to improve how you move. 

    "My instructor sees big improvement with my rotation on video." _ Howard

    Most amatuer golfers lack the physical abiltiy to even get into position to perform a mechanically correct golf swing. They need the strategies, tools and coaching to become more flexible and more powerful while reducing their risk of playing related injuries.

    "Lack of mobility was killing my golf game with inconsistency. Being in my 60’s I was sure I was doomed, but Brett proved me wrong. He’s works with a proven TPI methodology to seemingly do the impossible with golf mobility. It works for tennis too. Just 1 to 2 hours or so a week makes a significant difference. You don’t have to be a gymnast, young, or overly dedicated. Just follow the program and it works."_Lee

    Improved movement begins with a screening or assessment of what his body and what itcan and cannot do in relation to a mechanically correct golf swing. This reveals the tendencies your body has in movement and how that relates to the struggles they are having with their game.

    Then we come up with an exercise strategy to help to remove those red lights and turn them into green lights. Green lights that put them on the road to a powerful and pain free golf. 

    In honor of all dad’s I’m taking 15% off all assessments and training packages. So take advantage of the saving and contact me by Friday, June 22 to purchase your gift certificate. Call (917) 596-8485 or email: info@nygolffitnessguru.com

    Make Dad’s Day.

    "Adding Distance To Drives And Years To Lives"   

     

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  • 05/28/2018 - Brett Cohen 0 Comments
    Does Swing Style Matter? Part 1 – Golf Fitness, NYC

     

    If you’ve every taken a golf lesson you more than likely have experienced the following:

    You go in for a lesson and the instructor takes a video of your swing. Then they take the video of you swinging and put it up next to a video of a professional golfer swinging and say something like this: "see where___________ is at the top of the backswing, I need you to get your arms up to that position at the top of the backswing." 

    Golf coaches have been saying things like that as long as there’s been video but have been doing so without the knowledge of what you can physically do. If you cannot physically do what that professional golfer can do then is that the ideal position for you to try to get into? 

    Here’s the problem with that model.

    The average amateur golfer is not physically capable of performing the required body movements that are involved in a mechanically correct golf swing. 

    It’s like trying to put a square peg into a round hole!

    "A Golf Pro is basically telling you that we think this is the best way to express our physiology to move the ball. But if you physically can’t do it you’re going to spend thousands of hours working with a pro who has become a master at addressing your movement compensations…If you show up with the full capacity to move the way a golf pro wants you to -you can use their expertise to become a better golfer because you possess the movement foundation to do so. That’s the central difference between a golf pro and a golf fitness professional." __Kelly Starrett, author of The Supple Leopard 

    If a golf pro knew you couldn’t get into a positon they wouldn’t be asking you to. 

    There Is A Better Way!

    Here’s what you should be doing: 

    • Have a golf pro evaluate your swing.
    • Have a golf pro or golf fitness professional evaluate your body.
    • Once you know what you can and cannot do in relation to what is desired of a mechanically correct golf swing you can decide to work around it or break throught it. 

    If you don’t test, it’s just a guess!

    So let’s say the golf pro notices that you have a tendency to lift up in your back swing. This loss of posture characteristic is commonly a result of a lack of mobility in the thoracic spine (in other words, the abiltiy to rotate your rib cage around your spine).

    Without this knowledge you’d just be guessing whether or not you just can’t physically do what it is they are asking you to do or – you are just not getting the concept

    The Cross Roads

    If you’re struggling with doing the things you want to do and it’s not because you just don’t "get it" then you have a choice to make: 

    • You can adopt a swing style that matches your body type and physical abilities OR
    • You can work on improving how you move and eliminating the physical restrictions so you can have the ability to play the game at your full potential.

    So How Do We Measure Efficiency?

    Watching a golfer swing with your eyes or analyzing 2D video is fine for measuring style, but is not an accurate way to measure a golfer’s efficiency

    Determining a players efficiency can only be done using 3D motion capture techniques and/or physical screens. 

    With the aid of 3-D motion analysis systems such as the K-Vest/K-Coach, researchers have been able to indentify the true measurement of a good golf swing. Using data collected by these 3-D systems; we can look at how golfers generate speed and transfer that speed or energy throughout their bodies. This tranfer of energy throughout the body is known as the "Kinematic Sequence".

    What Makes A Golf Swing Efficient?

    The common thread amongst all great ball strikers is this – they all have a remarkable similar kinematic sequence of generating speed and transferring that speed throughout their bodies. 

    All great ball strikers begin by generating speed from their lower body and transferring that speed through the torso, into their lead shoulder and arm and finally into the club. What style they use to accomplish this sequence is completely unique to each player. 

    "At TPI we don’t believe there’s one way to swing a golf club. We believe there are a infinite number of ways to swing a golf club. But we do believe there’s one efficient way for every golfer to swing and it’s based on what their body can physically do."_Titleist Performance Institute 

    So in other words, it doesn’t matter if your swing looks like Tiger Woods or Jim Furyk, or if it has some really weird style. What we do care about is whether or not it’s efficient? In other words, is it reproducable, and is it powerful. And proper sequencing is the key to repeatablility, consistency and power.

    "Like so many others, I took regular golf lessons but resisted the notion that I was out of shape. I have been working with Brett for 3 years and I now understand what I believe to be true for virtually every golfers over 50, namely that we are physically unable to produces the swing that our pros are teaching us." __Mark Cusick 

     END OF PART 1 

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  • 05/21/2018 - Brett Cohen 0 Comments
    Is Your Hydration UP TO PAR? – Golf Fitness, NYC

    Is Your Hydration UP TO PAR?

    This is a continuation of my Last Longer On The Golf Course Series. In part 1 & 2 I covered both Passive and Active Recovery & Regeneration strategies. 

    This article is going to focus on the importance of Hydration and how that relates to performance and recovery. 

    Why is Hydration So Important?

    • the main reason is that your body is 60-70% water.
    • you need to replace that fluid on a daily basis.
    • your brain is 80% water.
    • research has shown that just a 1-2% loss in water weight will effect your ability to think. In a 200lb. person that’s only 2-4lbs. of water.. that’s easily lost in a round of golf on a hot summer day. Lack of hydration effects your ability to think and it will have an effect on your short and long term memory, it will effect your reaction time, and your ability to make clear decisions on the course. COURSE MANAGEMENT.
    • Another key reason to stay hydrated is because it effects your joints. You’re joints have synovial fluid which lubricates the joints. And that synovial fluid is produced by (you guessed it) the water that you drink.
    • So if you are walking around in a dehydrated state your body will prioritize the supply on board and the first priority is alway brain function (the main computer).. and leave your joints behind.. So staying hydrated is one of the weapons against low back and shoulder pain.. (two of the major complaints amongst amateur golfers).
    • Another reason is to help to maintain strength throughout the round. Tests show that people that lifted weights perform better when they are hydrated

    Brett’s Bottom Line: You really want to make sure that your hydration is up to par to create that foundation for performance as well as recovery. Your ability to drive the ball from Tee 1 to Tee 18 will decrease if you are dehydrated.  How Much?

    Take your bodyweight, divide in 1/2 and that’s the amount of ounces you should consume each day.. coffee/tea/soda/alcohol do not count. ONLY WATER. e.g. If you are a 200lb. male that equals 100oz. of water or 3 – 1 liter bottles. When to Drink?

    The timing of when you drink water is important as well. In the morning you want to drink about 25% of your daily intake right when you get up.. So before you consume your first caffeinated beverage of the day-drink your water. 25 oz. to 50 oz. for a 200lb. player. because in the morning you wake up in a dehydrated state. You haven’t consumed any water in about 8 hours (I hope you are sleeping 8 hours) and you lose water to: respiration, perspiration and urination.

    As the day goes on and you’re playing a round of golf. That same 200lb. player will need to drink 50oz. throughout the round of golf and the remaining 25% around meals.

    Brett’s Bottom Line:  Drinking water upon waking will give you a renewed sense of energy, it starts detox process, helps you move your bowels. etc. Staying hydrated throughout the day and the round will keep you flexible and sharp on the course

    Sports Drinks:

    Most sports drinks have more sugar than you need. The typical sports drink will have about 17grams per ounce, which is quite a bit. The game of golf doesn’t require that amount as you aren’t using that many carbs walking around the course. They are also laden with artificial dyes and a host of other chemical compounds which your body simply doesn’t need to detoxifying. In fact in a recent NY Times Article it was found that eating a  banana had comperable benefits to drinking a sports drink with none of the downside. 

    Brett’s Bottom Line: Sports drinks are not needed for the game of golf. If you are properly hydrated with water will do you just fine. Energy Drinks

    The chief ingredient in these drinks is caffeine and too much caffeine can be detrimental to your game. If you are over-caffeinated that can create jittery hands, etc. As with the sports drinks, energy drinks also contain artificial colors and flavors that you simply want to stay away from. If you drink caffeine in the form of coffee or tea, do so in the morning but stay away from it while you play.

    Brett’s Bottom Line: Hydration is the foundation of health and performance. Remember, drink half your body weight in ounces daily, more if it’s hot and you sweat a lot on the course

    "Adding Distance To Drives And Years To Lives" 

     

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  • 05/19/2018 - Brett Cohen 0 Comments
    3 Effective Strategies to Lose a Few Pounds: FAST! Golf Fitness, NYC

     

    Who wouldn’t like to lose a few pounds? The thing is that for your body to change your habits have to change. If you do the things you’ve always done, you’ll get the same results you’ve always gotten!

     \

    STEP 1. Eliminate Grains, Starches & Alcohol

    I can’t imagine anything more delicious than fresh baked bread with butter! But if you want to lose a few pounds it’s got to go. That includes bread, cereal and granola, even if it is organic! 
     
    In his latest book, neurologist David Perlmutter declares war on a common foodstuff, attributing a bewilderingly wide assortment of maladies to the consumption of gluten, a substance found in bread and other stock foods. Contrasting modern humans against idealized humans of the distant past.
      
    STEP 2: Eliminate Processed Dairy 
     
    The dairy association still maintains that the prevention of disease is the motive for pasteurization (the process of heating milk in order to kill potentially harmful bacteria). 
     
    While this may have been the case back in the early 20th century, Louis Pasteur, the man who developed pasteurization, later admitted that the prevention of disease is highly unlikely. 
     
    So why does the process continue? To keep the crap on the shelf longer. Processed foods last longer so they can sell more of it. 
     
    Another thing many people fail to realize is that the lower the fat content the higher the sugar content. They simply take the fat out and all that is left is lactose (ose = sugar). So low fat milk = Sugar water. No health benefits what-so-ever. 
    If you want to improve your health and lose some weight eliminate processed dairy. Exceptions to the dairy rule:
    • Grass fed butter
    • Raw cheese (good for your gut)
    STEP 3: Eliminate Sugars
     
    Today sugar is in just about everything! It’s hard to avoid unless you know what to look for. Here’s the basic rule; if it’s in a box, can, wrapper or container it’s probably got sugar in it. To see just how prevalent it is in the food supply and what it’s doing to the health of our society world wide check out the film: That Sugar Film. It will change the way you look at food! 
     
    Brett’s Bottom Line: 
    While it may not be practical or possible to eliminate these three categories from your diet forever, if you do it for a month it will change your taste and metabolism and you’ll likely desire less of them in the future. 
     
    "Adding Distance To Drives And Years To Lives"  

     

     

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  • 05/04/2018 - Brett Cohen 0 Comments
    Maximize Your Playing Potential! Golf Fitness, NYC
    • Do you frequently experience a pull or a slice?
    • Do you often feel "stuck’ or "trapped" on your downswing? 
    • Do you ever experience back, elbow, shoulder or neck pain after playing a round of golf?

    I know this can be very frustrating! 

    So why is this happening? Well, it could be you need some instruction on what to do with your body and the club. Who couldn’t use some help there! It could be that your clubs don’t fit you properly. It also could be you need to put some more time in practicing. But did you consider that it could be you?

    "Your swing is developed around your physical abilities and limitations."

    Well, what does that mean? Let’s say you are getting good instruction, you had your clubs fitted properly and you practice your little heart out but you still are struggling to play the way you’d like to play, then it’s time to look at the person holding the club. 

    How your body moves and how that effects the golf swing is known as the Body-Swing Connection.  

    Most amateur golfers that struggle with power and consistency do so because they don’t have the physical pre-requisites necessary to get into and maintain a positon to deliver a powerful and consistent golf swing. 

    What All Good Ball Strikers Have In Common

    Regardless of style, all good ball strikers generate speed and transfer energy throughtout their bodies to the ball in the same sequence. The most efficient sequence of how they get this speed to the club head is callled the "Kinematic Sequence".

    All great ball strikers begin generating speed from their lower body and transfer that speed through the torso into their lead arm and then into the club. What that means is that the hips start the downswing, the trunk/torso begins to rotate, next the shoulder/arm starts to fire carrying that energy into the club.

    What style they use to complete this task is completely unique to each player. 

    The same sequence used to initiate force from the top of the backswing to impact is used to decelerate the body after impact. In other words, the lower body begins to slow down first, then the torso, then the lead arm and the club shaft. 

    What Causes Efficiency Breakdowns? 

    Without the ability to initiate the downswing with the lower body, a player can easily dominate the downwing with the upper body, forcing the swing to come over-the-top or cast. 

    A good Kinematic Sequence requires the following physical factors: 

    • The ability to separate movements of the lower body from the upper body (disassociation). The ability to separate the lower body from the upper body allows the upper body to lead in the backswing and the lower body to lead the downswing. (Reduced spinal and hip mobility causes limited pelvis-to-thorax separation.) 
    • Core stability to help maintain posture and thorax stability is essential.  Any loss in posture can force the torso and arms to fire first in transition.
    • Good balance on each leg, especially the lead side, is paramount for proper weight shift. Limited weight shift towards the lead leg can reduce the lower body’s contribution to generate power during the swing. Therefore, players who do not have adequate single leg balance will try to produce power from their upper body by chopping down or throwing the club over-the-top. 

    Brett’s Bottom Line:

    Style doesn’t matter-efficiency does! To be a good golfer it’s paramount to develop a  good Kinematic Sequence. The ability to transfer energy efficiently throught your body.

    A good Kinematic Sequence is the key to power, consistency and accuracy.

    While lessons, practice and good equipment are also necessary components – they are mute if you can’t get into position to swing the club in the right sequence.

    Regardless what your goals are on the golf course, unless you address your physical needs you are not maximizing your chances of success.

    Identifying and improving upon physical restrictions is the key to unlocking your true playing potential. 

    "When your body doesn’t work the way it needs to, to play golf the way you want to – come see the guru. I can help you play golf better!"_Brett Cohen

    P.S.

    Hey, let’s face it. The biomechanics of the golf swing – complicated. Functional anatomy of the human body – complicated. Put them together. Well, you get the point. That’s why after taking my first Level 1 Cerfifcation in 2010 I will be repeating it for the 5th time on Monday May 7th & Tuesday May 8th revisiting my Level 1 material with Dr. Greg Rose, Dave Phillips, Lance Gill and Jason Glass. (The BIG Guns).. These are the guys that have been testing and training the tour players for 2 decades! 

    Don’t try to figure it out on your own when there’s an expert waiting to help you. All you have to do it call (917) 596-8485. Let’s get you started improving every day. 

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  • 04/28/2018 - Brett Cohen 1 Comment
    The Power of Protein – Golf Gym, NYC
     
     
     
    Proteins: I know you’ve heard of them, but what do you really know about them? Which ones should you eat? How much should you eat? When should you eat them? Let’s dive in and find out. 

    Proteins are one of the three macronutrients (along with fats and carbohydrates). ​​

    Where Do They Come From?

    Proteins and fats usually come from something that has a set of eyes or a mother (animal sources of protein). Exceptions to this rule would be; avocados, seeds and nuts, which are quite high in fat and therefore placed in the "eyes" group for the purpose of balancing your meals.  When proteins are digested or broken down, amino acids are left. The human body uses amino acids to make proteins to help the body:

    • Break down food
    • Grow
    • Repair body tissue
    • Perform many other body functions
    • Amino acids are organic compounds that combine to form proteins. Amino acids and proteins are the building blocks of life. Therefore, only amino acids are capable of forming tissues, organs, muscles, skin and hair.

    The importance of amino acids as the precursors of enzymes and neurotransmitters is often underestimated. As such, amino acids regulate almost all of the metabolic processes in the human body, and they are essential for a healthy body.

    How Much Do You Need?

    I usually recommend that you consume between 0.6 and 0.8 grams of protein per pount of body weight. If you weigh, say, 180 pounds, you want want to shoot for between 108 and 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale. Since most of you have a relatively sedentary lifestyle you should be on the lower end (0.6) or 108 grams for 180 pound person. Now, if you are the 180 pound,108 gram person you would need to divide 108 by the amount of meals/snacks per day to reach your requirment. Most of you are eating three meals so that’s approximately 36 grams/protein per meal. 

    In fact in a recent NY Times Article it was said that those over age 40 that wanted to increase strength with resistance training also needed to eat more protein.  

    That might sound like a lot of protein_ but consider how much proten is in these common foods such as from the list below:

    • Chicken (4 ounces, skinless, size of a deck of cards) – 35 grams
    • Tuna (6 ounces, packed in water) – 40 grams 
    • Fish (6 ounces of cod or salmon) – 40 grams
    • Lean red meat (4 ounces) – 35 grams
    • Eggs (1 egg) – 6 grams

    *The RDA was set to ensure a person gets the minimum amount of amino acids a body needs to function properly. That’s the amount you need if you’re sedentary and sitting in bed all day. Active adults need more than the RDA.

    When Should You Eat Them?

    Getting Started:

    Eating breakfast is the best way to start your day! You’ll quickly see how much better you feel through the morning and the rest of the day when you fuel up.

    Breakfast provides the energy your body needs to start the day. When you wake up in the morning and you haven’t eaten for 8-12 hours, it’s time to ‘break the fast." A healthy breakfast should contain protein and fiber. Research show that a healthy breakfast helps improve mental and physical performance and contributes to many important nutrients in your diet.

    Recovery Nutrition: Re-Fueling Muscles

    I am always asked, "what should I eat now, after my workout?" Well, refueling of muscles after exercise is essential. Exercising muscles are fueled by carbohydrates that are stored in muscle tissue as glycogen. Muscle glycogen becomes depleted after exercise and need to be replenished. The optimal time to replenish your muscles after exercise is as soon as possible, but certainly no more than 60 minutes post exercise. When carbohydrates and protein are consumed within sixty minutes after a workout, the glycogen-producing enzymes will rapidly replace depleted glycogen supplies and help the protein get into the cells to began the repair process.

    Repairing Muscle Damage

    Research indicates that people leading an active lifestyle need additional protein to reduce post-exercise muscle damage, promote recovery and increase strength. In fact, unless a protein containing meal is consumed during the recovery period, post-exercise muscle breakdown may exceed synthesis, resulting in a loss of muscle mass and a longer time to full recovery.

    Lunch/Dinner

    I am a big believer in the "You are WHEN you eat" as much as "You are WHAT you eat" princple. Remember, most of you are sitting on your bottom 8 – 10 hours/day. And most of you are not in the gym doing intense exercise 4 – 6 days/week. If you consume most of your calories early in the day your body can use it as fuel (giving you the best opportunity to maintain a healthy weight). On the other hand, of you eat most of your calories later in the day, your body will store those calories and you will likely become insulin resistant. 

    What does insulin resistance look like? 

    Like This. 

    Brett’s Bottom Line: 

    • Try to space out your protein intake so you are consuming at least 30 grams per meal and per snack.
    • Eat naturally protein-rich foods include: eggs, nuts, lean meats, yogurt, milk, cheese, tuna, salmon, anchovies, beans, nut butters, and quinoa.
    • When purchasing protein in the supermarket consider the source of your protein. When buying poultry look for "free range, organic", when buying beef look for "grass fed, organic", and when buying dairy products the same applies (remember, cows were meant to eat grass and the protein and fat from grass fed cows is far superior to that of grain fed cows).
    • When buying eggs: pasture~raised, organic, naturally raised (the amino acid profile is far superior to mass produced white commercial eggs).
    • Good post-exercise recovery nutrition replaces muscle glycogen and protein stores and ensure performance readiness for future exercise needs.
    Brett’s Bottom Line:  Protein should be part of each meal and snack throughout the day. Spacing out protein also helps with satiety. Protein helps your meal digest more slowly, so you feel fuller longer. This also helps you better control your blood sugar levels, so you have sustained energy.
    • TPI Fitness Level 3
    • C.H.E.K Institute Golf Performance Specialist/Holistic Nutrition & Lifestyle Coach-Level 2

     Adding Distance To Drives And Years To Lives 

    Brett

     

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  • 04/26/2018 - Brett Cohen 0 Comments
    Last Longer On The Golf Course! Part 2-Golf Fitness, NYC

    In part one of this three part series I wrote about the importance of having a recovery & regeneration mindset and some of the active forms of recovery. In part two of this series I will discuss some of the passive forms of recovery & regeneration necessary to help you play golf better! 

    #1: When it comes to recovery & regeneration there’s nothing more powerful than sleep! 

    Sleep patterns are the #1 factor in the recovery process. Why? While you’re sleeping, your body works to repair muscle stress that has occurred during exercise. Our bodies were designed to work in harmony with the cycles of the sun.

    It’s just that today, modern man stays up way past sundown using artificial sources of light. These lights stimulate the nervous system, which continuously produces awakening hormones, making it that much more difficult to fall asleep. 

    It’s important to know that our Physical Repair Cycle occurs between approximately 10 p.m. – 2 a.m. And our Psychological Repair Cycle between 2 a.m. – 6 a.m. When you miss any of those important hours you are likely to feel "exhausted" and leave yourself susceptible to illness and injury. 

    Coaches Tips: 

    • Bed by 10:00 p.m.!!!!
    • In general, aim for 7.5-8 hours/night.
    • The longer you sleep, the longer you experience REM(rapid eye movement), a period marked by increased brain activity and muscle relaxation.
    • When you’re getting enough sleep you’re helping the recovery process!                                                                                                                                                                                                                              "The harder you train, the more sleep you need to recovery; otherwise you will fall victim to injury and overtraining". -Brett Cohen

    #2: The Second Passive Recovery Strategy is Ice or Cold Therapy

    Ice and cold therapy have been used in sports performance for a very long time. Traditional methods includes: 

    • Ice packs (placing an ice pack on a specific area of the body for 15 – 20 minutes) 
    • Ice baths (Immersing your feet and legs in an ice bath for 15-20 minutes after a long day on the course)
    • Hot and Cold contrast showers and immersions ( Hot water rushes blood away from your internal organs to the skin. Cold brings blood from the surface to your internal organs to keep them warm. Alternate 2 -3 min. hot with 30 sec. – 1 min. cold.)

    In recent years, cryotherapy chambers have been studied and used to help treat issues of inflammation and recovery amongst general population clients and athletes alike. As of recently, there have been noted very possible benefits of the modality not just for rehabilitative and preventative use, but also for enhanced performance in the training room, sports fields, and yes, most importantly, the golf course.

    In episode182 of the 18Strong Podcast with Jeff PelizzaroDr. Melvin Deese and Evan Hugall from Impact Cryotherapy discuss the increased use of cryotherapy chambers and how they are used to help treat issues of inflammation and recovery amongst general population clients and athletes alike.  As well as the very possible benefits of the modality not just for rehabilitative and preventative use, but also for enhanced performance in the training room, sports fields, and yes, most importantly, the golf course.

    Coach’s Tip:

    • Cold therapy decreases post-workout inflammation in muscles.

    #3: The Third Passive Recovery Strategy is Massage

    Benefits of massage include: release of trigger points, adhesions & scare tissue, relaxation, improved circulation and relief of muscle tension. Massage helps improve flexibility and decrease soreness.

    Contraindications:

    • Wait to get a post-race or post-workout massage for at least 2 hours after playing or training. Lactic acids needs a chance to buffer to a neutral pH before it gets moved around.

    Coach’s Tips:

    • Massage can help improve performance, increase endurance and help lower fatigue levels.
    • Massage reduces recovery time!

    END OF PART 2

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  • 04/22/2018 - Brett Cohen 0 Comments
    Earth Day 2018 _Golf Gym, NYC
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  • 04/21/2018 - Brett Cohen 0 Comments
    Last Longer On The Golf Course! Part 1 -Golf Fitness, NYC

     

    The key to doing anything longer is dependent on the following criteria: 

    • Your level of conditioning (fitness).
    • Your ability to recover from the stresses of exercise and activity.
    • Proper fueling and hydration strategies (nutrition).

    This is the first of 3 articles what will cover all the above strategies so you have the knowledge and tools to last longer on the golf course. 

    {Part 1}

    If you love golf as much as my clients do you will want to play golf 2 – 4 times per week during the season. Sometimes playing 2 – 3 days in a row. That’s a lot of golf for an amateur athlete. Yes, I said athlete. Golfers are athletes. Golf is not just a game, it’s a sport. A sport requiring the physical abilities to get into position to perform a mechanically correct golf swing – powerfully, repeatedly, and with minimal risk of injury. 

    The amount of force it takes to swing a golf club is equivalent to the force needed to serve in tennis, hit a hockey slap shot or throw a boxer’s cross. Golf is a rotational power sport that requires: flexibility, mobility, stability, balance, strength, power and cardio-vascular and muscular endurance.

    If you want to perform like a professional athlete you have to do the things professional athletes do! Professional athletes train for the game. 

    (below is my colleague Damon Goddard with Jordan Spieth) 

    • 17 of the last 20 Major Championships were won by players advised by a TPI Certified Expert
    • 27 of the top 30 Players in the World Are Advised by a TPI Certified Expert 
    • 52 of the last 63 PGA Tour Events were won by players advised by a TPI Certiifed Expert

    "I give a lot of credit to [TPI Certified trainer] Sean Cochran and him staying up on new techniques working with Dave Phillips, Greg Rose and the guys at TPI and having our workouts being designed to elongate my career…"__Phil Mickelson

     In Part 1 of this article we will cover:

    • The importance of the recovery & regeneration mindset.
    • What is recovery & regeneration? 
    • The difference between active and passive recovery.
    • Active recovery methods. 

    What Is The Recovery & Regeneration Mindset?

    Recovery & Regeneration is a lifestyle philosophy.  A recognition that you need to plan ways to recover-mentally and physically from training and sports participation.

    What Recovery & Regeneration?

    Regeneration is the process of repairing muscle cells and other soft tissue that have been damaged from the hard work of training and exercise. It’s the restoration of damaged living tissue to normal function as well as the balancing of hormones. 

    Regeneration = Reloading

    "Recovery is the limiting factor in performance. The harder you train, the more often you play, the more recovery you will need; otherwise you will fall victim to decreased performance levels and/or injury." _Brett Cohen

    What Is The Difference Between Active and Passive Recovery?

    Active recovery requires YOU to take an active roll in the process. You are doing the work. That work involves the strategies of rolling and stretching.   

    Rolling

    By rolling I am referring to the process known as self-myofascial release. SMR simply means you are applying pressure to muscle and fascia with tools such as rollers, sticks and balls. These self-massage products (such as these made by RAD) can be used before, during and after activity. They improve circulation and will help to loosen tight muscles, thereby enhancing mobility and reducing the chance of injury. 

    Rolling after a long day on the course will help relax muscles that have tightened up during the day, and assist in flushing out metabolic waste resulting in decreased recovery time and less muscle soreness. 

    Post Event Stretching

    Stretching after any athletic event is a good means or reducing post-exercise muscle soreness. When muscles fatigue, they tighten and the blood flow through them is reduces. To prevent unnecessary and unwanted muscle soreness after golf, it is a good idea to perform post event stretching.

    In post-event stretching we are doing the opposite of pre-event. Now we want to isolate major muscle groups used in golf and hold them in a stretch position typically for :30 seconds or longer.  

    What To Stretch

    ~Neck side flexors ~ Lateral flexors-oblique abdominals ~Lumbar erectors

    Hip rotators ~Hamstrings ~ Rectus abdominis

              ~Rectus Femoris 

    Low Intensity Cardio

    "Light exercise" (low intensity exercises) such as walking or riding an indoor bicycle will increase circulation, pumping blood and nutrients into your muscles, helping to accelerate the recovery process.

    Brett’s Bottom Line:

    • Recovery & Regeneration could be the difference between reaching and NOT reaching your training and performance goals. 
    • To get superior performance out of your training, you need to combine quality work with quality rest.
    • The better and more rapidly you recover, the more quickly your body adapts to the stress of exercise and the sooner you can do another high-intensity workout.
    • Regeneration through tissue manipulation is crucial for the body to experience the gains made through training.
    • To get the most of your muscles and fascia: Hydrate, Manipulate, Elongate.

    End of Part 1 

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  • 04/21/2018 - Brett Cohen 0 Comments
    Eat This Green Thing Before You Hit The Greens – Golf Gym, NYC
    Remember when we were kids our parents would encourage us to eat breakfast so we could perform at our best. 
     
        As adults we need breakfast to sustain us as well.  
     
    Our diet plays a fundamental role in our mental, emotional and physical well being. When we skip breakfast, we can end up going for as long as eighteen hours without food, and this period of semi-starvation creates physical as well as intellectual energy lulls.
     
    So the first thing you need to do when you wake up is drink that glass of water and then prepare your breakfast. 
     
    Having a balanced breakfast can even help control blood sugar levels after lunch. It’s what’s know as the second meal phenomenon or the second meal effect. So what studies have shown is that if you eat breakfast vs. not eating breakfast, your blood sugar control is much better after lunch, no matter what you eat for lunch. So it’s really critical that you eat a proper breakfast in the morning so that your blood sugar levels are better even later in the day. 
     
    So the question on your minds is, well, what should I eat for breakfast? So what it comes down to is this: The meal should contain sources of all three macronutrients; proteins-fats and carbohydrates. With an emphasis on protein and fat intake. Not only does that help get the blood sugar stable but it will supply you with those all important amino acids the brain and the body need to function optimally.
     The Ultimate Portable Breakfast
    Take a break from carbs and try this satisfying, delicious breakfast that combines healthy fats and proteins, and that’s easy to take on the go: 
    An egg and avocado hole in one.
     
     

    Directions:

    Preheat your oven to 425°F, slice an avocado in half, take out the pit, crack an egg into the middle of the avocado, add sea salt and pepper and cook for 25 minutes. Top it with a touch of olive oil and hit the ground running.
     
    (if you want to add some carbs cut a hole in the middle of some whole grain/multi-grain or gluten free toast). 

    Brett’s Bottom Line: 

    Maintaining stable blood sugar levels is key to your golf performance and overall health. So whether or not you have tee time in the morning or the afternoon it’s important to start your day with a complete breakfast.

    Coming Soon – my newest e-book:

     Nutrition Essentials For Golfers
    "Adding Distance To Drives And Years To Lives"
    Brett

     

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  • 03/29/2018 - Brett Cohen 1 Comment
    Meaningful Mobility: The Key To Unlocking The Power In Your Golf Swing! Part 2 – Golf Fitness, NYC

     

    Can Mobility Problems Be Solved By Exercise Alone? 

    As a fitness professional I encounter clients with a wide range of mobiltiy dysfunctions – from minor to severe. The problem fitness professionals run into is the plain fact that some mobility problems cannot be solved by exercise alone. 

    Mobility dysfunctions can be separated into two main categories:

    1) Joint Mobility Dysfunctions (JMD)

    • Arthritic conditions
    • Joint capsule problems
    • Joint subluxations
    • Joint fusions

    *These need to be addressed by a medical professional such as a; chiropractor, physical therapist, osteopath, physiatrist.

    "If there is a joint mobility dysfunction, we need to address that as a tissue extensibility problem with our manual therapists or medical professionals." Lance Gill, TPI Instructor. 

    2) Tissue Extensibility Dysfunction (TED)

    • Fascial restrictions
    • Muscle flexibility problems
    • Trigger points
    • Scars       

    These can be addressed by a fitness professional or soft tissue specialist such as a massage therapist, Rolfer, Active Release Specialist. All of whom are working on creating healthier and more supple fascia. 

       FASCIA

    "Think of fascia as the inner skin of the body" – Guy Voyer, World Renowned French Osteopath

    "Fascia is a 3D cobweb that holds everything together"- Thomas Myers, Author of Anatomy Trains

    As a fitness professional I address Tissue Extensibility Dysfunctions by using the following exercise strategies. 

    First): Roll-it

    By rolling I’m referring to the use of tools such as: foam rollers, massage sticks, and massage balls to break down adhesions and improve soft tissue quality. By taking the time to roll out soft tissue before stretching a muscle, players have reported less injuries and better results from training. By using the aforementioned tools, areas of poor flexibility can be targeted before performing any static or dynamic stretching routine. 

    Second) Stretch It 

    Provide isolated stretches that target the problem area specifically. Static stretching can be an incredible tool for developing mobility. We follow-up the increases in range of motion we get from static stretching into joint mobility drills and dynamic stretching

    Third) Move It 

    Joints that need mobility need motion. Joint mobility drills targets the problem areas with gentle motion. These joints are: ankles, hips, thoracic spine, gleno-humeral joint, scapulo-thoracic joint, wrists, upper cervical spine. 

    *Mobility restoration exercises are specifically designed to target one portion of our nervous system, a part that is called the proprioceptive system.  Proprioception is defined as the 3-D awareness map of our own body in time and space.

    **The reason that I focus on mobility restoration so much is that properly performed joint mobility exercises can have a tremendous impact on proprioceptive function because of the high density of nerve endings that surround our joints. When your nervous system receives proprioceptive signals telling it that a joint in a closed, compressed, or immobile, it immediately creates a reflex response that decreases muscle activation in the body in order to protect the joint. On the other hand, studies have shown that mobilization of joints increases reflexive strength in the body.

    Lastly) put the new length into a movement pattern using dynamic stretches which are movements that are performed rapidly and repeatedly stretching tissue across multiple joints in multiple planes of motion. These exercises often require flexibility, mobility, stabilitybalance and core strength. 

    Brett’s Bottom Line: 

    Having worked with scores of golfers over the last 17 years (most of whom were males over the age of 40) I can whole heartedly say that all of them needed help with mobility. Decades of misuse and disuse have caused them to lose the ability to move freely which limits their ability to even get into the position to perform a mechanically correct golf swing. 

    It’s mobility that allows the generation of ELASTIC ENERGY between muscles, and that establishes a base for efficient power production. 

    Trainers that are not educated and aware of this will typically take their client to strength training straight away. THIS IS A HUGE MISTAKE!  If the client lacks the mobility to even get into position to perform the movement correctly without load – is given load, it will simply cause them to compensate during that pattern and they will end up hurting themselves. GIGO (Garbage In – Garbage Out). As movement coaches we are changing hardware and programming software. 

    In the example of the squat, the compensation usually causes discomfort and eventually pain in the knees, hips or low back. Our clients don’t come to us to get injured, they come to use to feel better!

    If you’re a golfer that would like to; Feel Better, Move Better and Play Better… well then give me a call. I can help. (917) 596-8485

    "Feel the difference in your body, See the difference in your swing" 

     

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  • 03/29/2018 - Brett Cohen 1 Comment
    Meaningful Mobility: The Key To Unlocking The Power In Your Golf Swing! Part 1 – Golf Fitness, NYC

    What Is Mobility?                                                                                                              

    In the every day vernacular, mobility is interpreted as the ability to move or to move freely and easily. In even simpler terms mobility = movement. And so the opposite is true. Something that is immobile is incapable of moving, or motionless

    As primal beings we needed to be mobile to survive. We had to squat, lunge, bend, push, pull, twist, walk, jog, run, sprint and carry in order to survive in a hostile environment.

    We were meant to move! 

    "Movement is the basic currency of health, fitness and performance. Great movement produces pain-free, high-level performance. Bad movement promotes pain and dysfunction. Progressive decreases in movement leads to progressive decreases in brain function and quality. Movement IS life."– Z-Health, Essentials of Elite Performance 

    Today, modern man has the same body as our primal ancestors but we now live in complete contrast to what we were designed to do… to move…to be mobile. Most people around the globe spend their days sitting.. Sitting at work, sitting on the way to and from work and sitting when the get home from work. We are now being told to try to accumulate a measly 10,000 steps in a day in order to be "fit". The reality is most people that work in an office setting are lucky if they are getting 3,000 steps in a day! 

    "We are essentially immobilized by our working environment and even those with the best intentions that may go to a gym to exercise – wind up in the same position they were in when they left the office. SITTING! The only difference being there is a weight stack beside them."_Brett Cohen

    So what is the difference between the person sitting at desk all day long and then sitting in a machine at the gym and a person who has to sit in a wheelchair?

                                                  The answer……………………..NOT MUCH!

                                                      What You Don’t Use __You LOSE

    How Does Mobility Work In The Body?

    The easiest way I know of explaining mobiltiy and how it relates to human movement is by sharing what is know as the Joint-By-Joint approach. First noted by Gray Cook, Lee Burton & Mike Boyle, the Joint-By-Joint approach tells us to think of the body as just a stack of joints. Each joint, or in some cases a series of joints (thoracic spine, lumbar spine) have certain characteristics of mobility or stability. If this pattern is altered in any way, compensation will occur which leads to irritation, inflammation, pain and if ignored long enough, injury and even surgery.

    "Mobility is the combination of muscular flexibility and normal range of motion of a joint. This is a must for proper mechanics and to reduce injury risk potential. Mobility allows the body to perform any motion without having to sacrifice stability. _TPI Certification Manual, Level 1

    Where Does A Golfer Need To Be Mobile From?

    Since golf is a ground based sport we are going to start from the ground up. The first place that needs to be mobile is your big toe (your first metatarsal), the bending back of that toe sets up the next segment (the foot) for stability. Next comes the ankle. The ankle joint is a key joint in allowing the golfer to squat as well providing the nervous system with vital information regarding balance. Next we have the hips. I think every golfer knows that to have a consistent and powerful golf swing you need to have mobile hips. Then comes the thoracic spine (rib cage portion of the spine). A golfer also needs mobility in the shoulder joint as well as the upper cervical spine and even the wrists.

    Failed Deep Squat Test Due to Limited Ankle and Hip Mobility 

    How Does A Lack Of Ankle Mobility Effect Your Squat? 

    http://www.mytpi.com/articles/fitness/how_ankle_mobility_influences_your_movement_patterns_and_your_golf_swing?search=ankle%20mobility

    What Can Alter A Normal Pattern? 

    The Four T’s:

    1. Traumas – Accidents, Poor Posture, Repetitive Movement Injuries.
    2. Thoughts – Stress, Anxiety, Depression, Mental Collapse
    3. Toxins – What You Eat, What You Drink, What and How Your Breathe
    4. Technique – Poor Learned Skills, Poor Movement Patterns

    *If the brain doesn’t feel it’s safe, it won’t allow you to do it. 

    How Do We Assess Mobility? 

    The TPI Level 1 Screen as well as the Functional Movement Screen helps to identify if you are lacking in mobility in the aforementioned segments of your body. 

    What Happens When There Is A Loss Of Mobility?

    Problems at one joint usually show up as pain in the joint above or below.

    "The primary illustration is in the lower back. Loss of function in the joint below– the hips–seems to affect the joint or joints above. In other words, if the hips can’t move, the lumbar spine will. The problem is the hips are designed for mobility, and the lumbar spine for stability. When the intended mobile joint becomes immobile, the stable joint is forced to move as compensation, becoming less stable and subsequently painful."_Mike Boyle

    The Process is Simple

    • Lose ankle mobility, get knee pain
    • Lose hip mobility, get low back pain
    • Lose thoracic mobility, get neck and shoulder pain, or low back pain

    How Does A Lack Of Mobility Effect My Golf Game? 

    In short, a lack of mobility can effect your golf game in the following four ways:

    1. Loss of Strength ("Jammed or immobile joints create weak muscles. Mobile or open joints create strength") _ Z-Health, Essentials of Elite Performance
    2. Loss of Power
    3. Loss of Posture
    4. Increased Risk of Injury

      "Until you can get into a position, until you can move joints (hips and shoulders) the way they need to be moved, it will be difficult if not impossible to enhance your power. If we look a most people that struggle with GOLF, it because they lack mobility"_ Michael Boyle

      Remember, if you lack mobility in your hips and thoracic spine it will be impossible to hit the ball using the correct Kinematic SequenceThe ability to transfer energy from the ground up into the ball.

    To check out how Adam Scott maintains his posture in the golf swing check out this Body-Swing Connection Video with Dave Phillips and Dr. Greg Rose

    How Can We Address Mobility Problems?.. See Part 2 of this article. 

     

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  • 03/19/2018 - Brett Cohen 0 Comments
    “My glutes aren’t firing, My glutes aren’t firing.” _ Golf Fitness, NYC

     

    This is General Maximus Decimus Meridius, played by Russell Crowe in the 2000 blockbuster film, Gladiator.

    This is your Gluteus Maximus, which stars in your daily life and serves to; take you from sitting to standing, bending to erect, walking, running, climbing stairs, hitting a long drive and on and on.. Without a strong and powerful Gluteus Maximus you cannot stabilize your pelvis (the body’s center of gravity) nor can you effectively stabilize the lower portion of your spine.

    In the fitness world we know the Gluteus Maximus to be "the King".….more affectionately known as "the King of the Swing" and the King is more powerful than any General .

    Does Your Glute Max Work?

    So how do you know if your GM is up to the task of golf and other of daily acitvities? You test it..

    http://www.mytpi.com/articles/screening/the_bridge_with_leg_extension_test

    Here’s how:

    Lie flat on your back, knees bent, feet flat on the floor, feet and thighs touching, and your knees should be directly over your heels. Cross your arms over your chest. Next, lift your pelvis up off the ground. Once the pelvis is off the ground, extend one leg straight out from the knee. Hold for 10 seconds.

    What Do You Feel?

    If you: ‘feel it’ (the work of lifting and holding) in your low back or the back of your upper thigh (hamstrings) and NOT the butt you have a weak Gluteus Maximus.. or Glute Amnesia..(your butt isn’t working the way it should)..

    You can check out Dave Phillips of the Titletist Performance Institute administer the screen to a golf pro by clicking this Youtube video below. 

     

     When I’m admistering the test I look for the following: 

    • Does the hamstring cramp?
    • Does the pelvis tilt or drop on the side of the UP leg?
    • Can the person being tested even hold the position for 10 seconds?
    • Do their shorts quiver? Yes, most often the pertebation or vibration is so strong their clothes quiver! 
    If the answer is yes to any of the above you don’t have a strong enough Gluteus Maximus!
     
    So If My Glutes Arent’ Firing How Do I Fix It? 
     
    The thought process used to be simple…If the glutes (extensors) are long and weak the muscles on the other side of the hip joint (the hip flexors) are short and tight. So we would just stretch the short/tight muscles and strengthen the long/weak ones.. And we still need to do that….. BUT (no pun intended)…..
     
    It’s Much More Complicated Than That!
     
    In life and sport the glutes work in what’s called a closed chain environment. That simply means that for life and all ground based sports you are moving over a fixed surface (the earth). No matter how hard you push you cannot move the earth out of it’s orbit. But in essence, to ‘engage’ the glutes you have to imagine you are pushing the earth out of it’s orbit. 
     
    But here’s the thing.. There are two main joints below the hips.. Those being the knee and the ankle. The knee is defined as a stable joint (works primarily as a hinge) and the ankle a mobile joint. 
     
    Gray Cook, inventor of the Functional Movement Screen and one the men who established this joint-by-joint approach has said; "The most common reason for glute dysfunction is poor ankle dorsiflexion. Improve GLUTE activation with ANKLE dorsiflexion."
     
    Wait a minute.. what does ankle dorsiflexion mean? 
     

    Dorsi-flexion is the ability for the top of the foot to move towards the shin by 15- 20 degrees. A normal gait (walking) cycle requires 1520 degrees range of motion (ROM) in dorsi-flexion of the foot/ankle. The dorsi-flexed position allows the glutes to "fire", or extend the hip, which is the primary function of the glutes (to propel the body forward or UP)

    Less than adequate dorsi-flexion results in a chain reaction of less hip extension. The result is a compensatory pattern whereby the hamstrings are now forced to become the prime movers of hip extension. This can lead to chronic hamstring tightness, hamstring strains and certainly a decrease in performance.

    Hmmmmm.. that’s very interesting. Now what? 

     In order to improve ankle mobility we need to improve the tissue quality that’s restricting motion around the joint. That includes the bottom of the foot, achilles tendon as well as the calf muscles, especially the soleus. 
     
     Once we roll the soft tissue we need to stretch it. Both statically and dynamically
     
     Check out this 6 minute Dynamic Warm-Up Routine for the Gym which includes several calf and hamstring stretches.
     
     
    Conclusion: 

    "Pretty much all sports and every type of activity is predicated on appropriate glute function," says Dr. Joel Seedman, an exercise physiologist and owner of  AdvancedHumanPerformance.com   

    Brett’s Bottom Line: 

    Inactive glutes can be caused by multiple sources; including poor posture due to too much time sitting, poor ankle mobility and simply lack of use. Having adequate dorsi-flexion isn’t just important to activate the glutes but to your ability to perform a deep squat which is relavant to your ability to get into and hold posture in the golf swing. 

    To get a deeper understanding of what that means check out the article on the TPI site and Dr. Rose’s explanation. 

    http://www.mytpi.com/articles/fitness/how_ankle_mobility_influences_your_movement_patterns_and_your_golf_swing?search=ankles

    "If you’re body doesn’t work the way it needs to – to play golf the way you want to. Come see the Guru! I can help you Play Golf Better!"

                                                                             Together we can build a better butt!

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  • 03/11/2018 - Brett Cohen 0 Comments
    I ONLY Train Golfers! Golf Gym, NYC

     

    If you are reading this article you likely play golf and are looking to play golf better! You have taken it upon yourself to do some research to find a qualified personal trainer to help you reach your golf and fitness goals. That was a smart move.

    Going to one of the big box gyms like; Crunch, Equinox or New York Sports Club to find someone qualified to help you improve your golf game is analgous to going to the hardware store for milk.

    NO MATTER HOW HARD YOU LOOK _YOU WON’T FIND MILK IN A HARDWARE STORE

    Let’s say, God forbid, you needed to have a surgery of some sort. You would not have your General Practictioner/Family Doctor perform the surgery! He or she would refer you to a specialist! 

    A person who concentrates primarily on a particular subject or activity; a person highly skilled in a specific and restricted field.

    If you are a golfer in the know you realize that the golf standard in golf performance solutions is the Titleist Performance Institute

    TPI is the world’s leading educational organization dedicated to the study of how the human body functions in relation to the golf swing.

    Since its inception in 2003, TPI has studied thousands of golfers ranging from the top professional Tour players to weekend enthusiasts. An incredible amount of data on players of all shapes, sizes, ages, and fitness levels has been gathered during this time. Using this data, TPI discovered how a properly functioning body allows a player to swing a golf club in the most efficient way possible. Additionally, TPI has analyzed how physical limitations in a player’s body can adversely affect the golf swing and potentially lead to injury.

    TPI’s mission is to educate golfers and industry professionals on the Body-Swing Connection™ through its one of a kind ‘TPI Certified’ educational program. This program was developed by founders Dr. Greg Rose and Dave Phillips along with a 52 member advisory staff of industry leading experts. 

    Startling Statistics

    • 17 of the last 20 Major ChampionshipsWere won by players advised by a TPI Certified Expert
    • 27 of the Top 30 Players in the World Official World Golf Rankings are advised by a TPI Certified Expert
    • 52 of the last 63 PGA TOUR events were won by players advised by a TPI Certified Expert

    What Does The Golfer Want From Fitness Training?                                         

    Consistently, across the board, the desired benefit that my golf clients are seeking is improved function. They might not use that terminology, but ultimately that’s what it comes down to. I will typically hear these types of statements: 

    • "I’m most interested in increased flexibility, injury prevention, and strength improvements."
    • "I still have some game and want to start playing more – my flexibility is non existent."
    • "I am struggling with my golf fitness – both strength and flexibility."
    • "I’m interested in improving my golf fitness (especially hip, t-spine, and shoulder mobility) so that I can improve my swing mechanics and hopefully eliminate the mid/low back pain."
    • "Looking for a golf specific training program to help with hip flexibility and lower back pain."

    I could go on and on here but I think you get the point. None of these golfers mentions a thing about weight loss or improving their appearance

    NOT THAT THERE’S ANYTHING WRONG WITH THAT!

    It’s just not the primary reason golfers come to me for help. In fact, as one of my TPI teachers – Jason Glass, so eloquently states:

    "Golf fitness isn’t beach fitness….it’s not about looking good. Ultimately it’s about becoming better on the golf course. Getting in ‘golf shape’ requires a program with a distinct definition of success. Measure movement quality, not your waistline."_ Jason Glass, TPI Instructor and Advisor

    Conclusion 

    If you venture into a big-box gym you are likely to find a trainer who fits one or more of the following descriptions. 

    • Someone using personal training as a part-time job or second income. 
    • Someone who has very little experience in the field evaluating and creating training programs for sports specific needs.
    • Someone who "looks" good but does not communicate well. 

    I have dedicated myself to a lifetime of learning and my journey into golf fitness began with obtaining the Golf Performance Certification from the C.H.E.K Institute in 2002! My relationship with the Titleist Performance Institute goes back to 2010 and will continue for as long as I’m in this industry. 

    Brett’s Bottom Line: 

    "If you’re a golfer who wants to play golf better and realizes that your body is the limiting factor, don’t just look for a personal trainer. Look for someone with a TPI fitness training certification. Those trained by the Titleist Performance Institute have a deep understanding of how the body functions in relation to the sport of golf and are trained to provide golf performance solutions."

    "When your body doesn’t work the way it needs to – to play golf the way you want to, come see the Guru. I can help you play golfer better!" 

    Here’s What One Of My Clients Said About His Results:

    "I reached out to Brett because I felt like I needed more flexibility and core strength, which I felt would be good for golf as well as general fitness purposes. Working with him has been well worth the time and investment. I’m much more flexible in my upper and lower body, my rotational strength has definitely improved and maybe most importantly, I have a much better understanding of how the body is supposed to work during the golf swing. Brett is a true expert in his field, and he is adept at tailoring his sessions to focus in areas where you need the most work. Based on the exercises I learned and the warm-up routine he showed me, I believe the benefits of this experience will be long-lasting."_Brian C. 

     

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  • 02/15/2018 - Brett Cohen 0 Comments
    Be Prepared__Not Scared , The 4 Things You Need To Do To Put Some Sting In Your Swing By Spring: Golf Gym, NYC

     

    Winter is here. Spring is coming. And along with spring comes golf season. But most of you will be woefully unprepared to start to swing by spring. ​​

     Golfers, I ask you….Where has your golf body been all winter? Likely in hibernation along with your golf clubs. Unlike professional golfers that don’t really have an off-season….. amateur golfers do. Winter is their natural off-season, yet most amateur golfers don’t use this to their advantage.

    "In order to perform well when you hit the links this spring – you are going to need a plan. If you ask the average golfer what their plan is to improve their golf game over the winter it may involve getting fitted for new clubs or taking a few lessons, but it typically doesn’t include getting their bodies working better."_Brett Cohen 

    I think amateur golfers should be using the 2 or 3 days per week they play golf in season – to train their body during the off-season. The off-season is the time to work on your physical weaknesses, improve your flexibility, mobilty and balance. And use a progressive resistance training program with an emphasis on addressing your deficits in hip and core strength.

    You want to use the off-season to plan ahead so you can enter the golf season confident and injury free.

    What Is The #1 Thing Golfers Should You Be Doing In the Off- Season?

    First and foremost.. I believe every golfer should have a golf fitness assessment. I use the Titleist Performance Institute Level 1 Screen. The screen identifies if you have any physical limitations that can effect your golf swing.

    "If I could give just one piece of advice to golfers of all levels, it’s to be physically assessed by a competent professional. A well-trained professional can identify key areas of weakness or imbalance and develop a highly effective exercise or rehabilitation program. It’s no guarantee that you’ll remain injury free, as the golf swing puts incredible forces on the body, but it puts the odds in your favor."Dr. Greg Rose, Titleist Performance Institute

    What Is A Golf Fitness Assessment and Why Is It So Important?

    The main purpose of a fitness assessment is to help identify the possible risk factors for specific injuries common to that sport. For example, in golf the number one injury complaint is low back pain, followed closely by elbow and then shoulder pain. The reason these injuries are so prevalent is that most amateur golfers are just not physically capable of performing the required body movements that are involved in a mechanically correct golf swing. And when something that is supposed to move doesn’t, something that isn’t supposed to move does. And that’s what leads to irritation, inflammation, swelling, pain, injury and if you ignore it long enough_surgery.

    Can You Give Us An Example Of This? 

    So here’s a common scenario.. You’re a male golfer, over age 40.. you sit at a desk all day long…you’re hips become stiff, your spine becomes rigid and on the weekend you want to get up and rotate your body at high speeds – 2 or sometimes 3 days in a row. That’s not gonna turn out so well!

    Remember, golf is a power sport and a rotational sport. The force it takes to hit a golf ball is equivalent to the force it takes to hit a hockey slap shot, a tennis forehand or a boxers cross. They all require powerful rotational capabilities – which most amateurs simply don’t have. They typically lack mobility in the key areas of the body that need to be mobile in order to rotate effectively. 

    "The body works in an alternating pattern of stable segments connected by mobile joints. If that pattern is broken, something bad is going to happen!"_Dr. Greg Rose

    The Process is Simple

    • Lose ankle mobility, get knee pain
    • Lose hip mobility, get low back or knee pain
    • Lose thoracic mobility, get low back or neck/shoulder pain

    What Does The Screen Look For?                                             

    All the screens I perform are guided by the above Joint-by-Joint Approach. I’m looking for adequate mobility and stability at certain segments of the body in order to maintain the desired body angles in the golf swing. The assessment allows me to discover a golfer’s imbalances and weaknesses and those are then correlated to common swing characteristics that are undesirable for the golfer. This is known as the Body-Swing Connection.

    Once we we know what your body can and cannot do in relation to what is desired of a mechanically correct golf swing, I can develop an exercise plan, a program to help you eliminate those restrictions and ultimately turn you into a better athlete, which gives you the potential to become a better golfer.

    Once you know what you can and cannot do, then you have a choice to make.  Decide to either

    1)  WORK AROUND IT 

    2)  BREAK THROUGH IT

    That’s Leads Us To The Second Thing You Need To Do – Get In The Gym

    "No combination of golf instruction or equipment can overcome a body that doesn’t move well." __ Nathane Jackson

    If your body doesn’t work the way it needs to to play golf the way you want to….well then change it. In the gym we are going to address mobility, flexibility, stability, balance, strength, power and conditioning.. Everything you need to perform better on the golf course and in life.

    Ultimately your swing is developed AROUND your physical limitations. 

     "By improving your physical capabilities, we are able to improve your movement as it relates to the golf swing."_Lance Gill

    • 17 of the last 20 Major Championships Were won by players advised by a TPI Certified Expert
    • 27 of the Top 30 Players in the World Official World Golf Rankings Are advised by a TPI Certified Expert
    • 52 of the last 63 PGA TOUR events Were won by players advised by a TPI Certified Expert 

    What are you waiting for??? 

    What’s The Third Thing We Need To Do? 

    This is where your golf instructor comes in. I know not everyone is going to go to the gym. But once you are armed with the information from the screen — you can then take it to your coach and say; "This is what my body is doing and is capable of. How does this apply to my golf swing?"  Once a golf pro knows what you can physically perform, it’s much easier to build a swing that best fits your body rather than ask you to do something your body just can’t do. This will help to eliminate a lot of frustration of trial and error. 

    Note: Even if you improve how your body moves you still need instruction on how to use it. As you know, the movement patterns of golf are quite complicated…having physical ability is one thing, knowing what to do with it is another.

    Removing the physical limitations simply gives you the ability to hit a different shot – but you are going to need to upload some new software and that’s what the golf pro is going to do. Help you to develop new and improved movement patterns as it relates to the golf swing.

    The Fourth And Final Step… 

    Link all this with swing drills and practice. Once you’ve removed the physical limitations and gotten some great instruction on what to do with it – you you still need to practice that new movement pattern so it becomes ingrained and natural.

    This four step strategy will get you into golf shape so you can take your game to the next level and dramatically decrease your risk of injury.   

     How Would You Know If You Need An Assessment?

    One of my clients asked this question: "what are the tell-tale characteristics of my swing that would tell me that my problem is not a mis-understanding of how I SHOULD be swinging but rather a physical inability to swing properly for reasons of flexibility or strength. In other words, what tells the golfer with no experience in this that he or she needs help?"

    ANSWER: First and foremost.. PAIN.. if you have pain before, during or after playing golf you need to see a medical professional to find out what’s going on. PAIN is simply an indication that something’s not working somewhere else in the body. The site of pain is never the cause of pain (unless we are talking about a trauma based injury).. So once you are out of pain, the screening process will help to find the cause of pain. The problem is typically the joint or segment above or below the site of pain. 

    Other indicators that you should get a screen are that you are taking lessons, practicing and just not seeing the results you’d like to see. (changes in swing speed, ball speed, consistency). In other words you’ve plateaued. And more lessons and practice isn’t going to be the answer.

    Also, say you are working on a drill in a lesson and it helps you overcome your swing fault in the lesson but it comes back when you play.. Then it’s not the lesson.. it’s your body. So that drill won’t stick until you change how your body can move.. That’s what the screen tells us. How to improve your move. 

    Lastly, if you’re body aches (anywhere) after a weekend of golf.. It’s time to get screened, and get fit for golf.

    "Golf instructors are great. They can change your swing but they can’t change your body! The best way to get the most of you my significant investment in golf lessons is to have a body that can do more….and give my pro more to work with ." _ Ken D. 

    Brett’s Bottom Line:

    Don’t wait until spring to get moving. That’s way to late to wait. Get yourself screened and into the gym right now so that when the spring arrives you’ll have some sting in your swing! 

    "I specialize in helping golfers improve their game, shoot lower scores, and avoid common injuries associated with playing golf."_Brett Cohen, TPI Fitness Level 3  

    To schedule your golf fitness screen and begin your journey to better golf call: (917) 596-8485 to schedule your FREE strategy session. 

    Change Your Body _ Change Your Swing 

     

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  • 02/05/2018 - Brett Cohen 0 Comments
    Three Keys To Maintaining Posture In The Golf Swing: Golf Gym, NYC

     

    Every golfer has heard how important good posture is in order to have a good golf swing. But just what is good posture and if you have it, how do you maintain it throughout the swing? 

    First off, let’s define what posture is.

    Posture is the position from which movement begins and ends (whether seated, standing or lying down). So the less ideal your posture is statically, the harder it will be to maintain dynamically. Dynamic posture is the maintenance of the optimal working position of all joints while moving.

    The key words in this sentence are while moving

    If you start off a movement with poor posture will it improve while moving? Shake your head back and forth and you’ll be correct. NO.. It’s not possible. 

    "Posture is not something you can just think about and expect to change. Improving posture is something that should be the foundation of every rehabilitative and conditioning program to improve function." –  Paul Chek, The Golf Biomechanic’s Manual

    An excessively rounded upper back (like the letter "C") as well as too much curve in the lower back (like the letter "S") would be considered poor posture at address and are certain rotation killers.  Having a straight or neutral spine that looks like the letter "I"  is (ideal) and affords you the best opportunity to rotate without coming out of posture.

    What physical qualities do you need in order maintain those postural lines as you move throughout the golf swing? 

     1) The first key is mobility in the hips or pelvis. More specifically the ability to internally rotate into your trail hip. The average tour player has far more hip mobility in the hips than the average amateur. Those of us trained by the Titleist Performance Institute measure hip rotation in what’s known as the lower quarter test. Here is an example of inadequate hip internal rotation on the trail side as well as adequate hip internal rotation next to it. 

     2) The second key to maintaining posture in the golf swing is sufficient thoracic spine mobility (T-spine for short). This is measured in the seated trunk rotation test. Below is an example of adequate t-spine mobility in the backswing. We are looking for 45 degrees or more in each direction. 

    If you have the ability to rotate your T-spine at least 90 degrees, that will allow you to maintain the proper downward tilt and avoid flat shoulder plane or coming out of posture. 

     3) The third key to maintaining your posture in the backswing is something that we also know we’re supposed to do but is often challenging for most amateur golfers and that’s keeping your head relatively fixed as the shoulders move underneath it. To measure this the we use what known as the neck rotation test. 

    I also use another test which directly measures the length of a muscle called the levator scapulae. The LS connects your shouler blade to your head (or C-spine). If it’s short and tight (which it most often is) it will make it very difficult to turn your shoulders underneath your head without the head moving laterally. 

    Brett’s Bottom Line:

    There’s a saying that golf is an easy game that’s just hard to play. And it’s even harder when your own body gets in the way. What that means is this….You may know what you’re supposed to do __ but you just can’t.

    What makes golf so challenging for the amateur is that they are lacking the flexibity and mobility they need to simply get into the position of a mechancially correct golf swing. But flexibilty and mobility is really the key to being able to maintain your posture. Improving your ability to rotate your hips and your thoracic spine will allow you to load into your back hip while maintaining the proper angles and degree of shoulder turn into your backswing and through impact.

    The result; Longer Drives, Lower Scores and Fewer Injuries!

    When your body doesn’t work the way it needs to – to play golf the way you want to, come see the Guru. I can help you Play Golf Better! Give me a call to set up your free strategy session. (917) 596-8485

    Hey, before you go. Watch Dave Phillips and Dr. Greg Rose disect Adam Scott’s swing and show you why his swing is so good. 

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  • 02/02/2018 - Brett Cohen 1 Comment
    The #1 Reason Golfers Leave The Game! Golf Gym, NYC

    Back Pain Can Be Crippling! So much so it can stop a Tiger in his tracks!

    Experts estimate that as much as 80% of the U.S. population will experience a back problem at some time in their lives.                                   

     BACK PAIN is the #1 injury amongst golfers!

    What Causes Back Pain?       

    The spine is a complicated structure of bones, joints, ligaments and muscles. While there are can be many contributing factors that can lead to back pain, for example: arthritis, poor posture, being overweight or obese, poor diet, psychological stress, etc. In order to keep things simple we are going to discuss the most common mechanical causes of Low Back Pain

    Common Mechanical Causes of Low Back Pain

    The Joint-By-Joint Approach

    The Joint-By-Joint approach states that; the human body works in an alternating patterns of stabile segments  connected by mobile jointsIf this pattern is broken or altered in any way, compensation will occur which leads to irritation, inflammation, pain and eventually injury.

    The Lumbar Spine (in yellow) is a stable segment.

    The Hips and Thoracic Spine (in pink) are mobile segments.

    The Process is Simple

    • Lose hip mobility, get low back pain.
    • Lose thoracic spine mobility, get low back pain, neck or shoulder pain.

       

    How We Lose Hip and Thoracic Spine Mobility?

    You guessed it.. The chair.. You may have heard this before.. "Sitting is the new smoking".. The average American is sitting 9 + hours a day! I have clients that admit to 10 or more! Is the image below an exaggeration? Not really.. Go to any office or visit a coffee shop where people are working on their laptops or texting on their cell phones and you will see lots of "C" shaped spines.

    How Do This Apply To Golf?   

    Those of us trained by the Titleist Performance Institute look at how a golfer’s body moves using what’s known as the Level 1 Screen. This evaluation process was developed for golf professionals to identify any physical limitations that might be effecting their golf swing. The level 1 screen looks at flexibility, mobility, stability and balance as it relates to a mechanically correct golf swing.

    The physical limitations found in the screen are then correlated to any one of a number of common swing innefficiencies. This correlation is referred to as the Body-Swing Connection. 

    One swing characteristic known as Reverse Spine Angle is the prime cause of back pain in golfers. Reverse Spine Angle is defined as any excessive upper body backward bend (trunk leaning towards the target) or excessive left lateral – upper body bend (for a right-handed player) during the backswing. This swing fault makes it very difficult to start the downswing in the proper sequence, because to the lower body is in a position that limits its ability to initiate the downswing. 

    The upper body tends to dominate the swing when the lower body can’t start the downswing or has limited ability to initiate the movement. The upper body dominant swing will eventually create path problems and limited power output. 

    Physical Causes   

    1. Foremost, the abilty to separate your upper body from your lower body which allows your shoulders to rotate around the spine without going into backbend or excessive lateral bend. Limited thorax to pelvis separation is caused by reduced spinal mobility and shortened lat flexbility.  
    2. Right hip internal rotation for a right-handed golfer is paramount for full rotation into the right hip without any  lateral movement. SEE IMAGES BELOWIf the body is unable to rotate around the hip due to joint or muscular restrictions than a lateral sway may occur. Any lateral sway during the backswing will force the spine to tilt into backward bend and create the reverse spine angle    
    3. Finally, the ability to stabilize the spine angle during the backswing is directly proportional to strength and stability of the core musculature (your abs and glutes).The core is king when it comes to spinal stabilization. These muscles help keep the thorax forward flexed throughout the golf swing .                                                                                                                                                                                                         

     Inadequate Right Hip INTERNAL Rotation   

    Adequate Right Hip INTERNAL Rotation

    Check out this YouTube video as Dave Phillips and Lance Gill share how Butch Harmon changed Rickie Fowler’s swing to protect his lower back and discusses what the average golfer can learn from their work.

    To find out how your body moves in relation to what is desired of a mechanically correct golf swing give me a call to set up your TPI Level 1 screen and let me help put a Tiger in your tank. Call: (917) 596-8485

     

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  • 01/29/2018 - Brett Cohen 0 Comments
    Are You Strong Enough To Play In The PGA? Golf Gym, NYC

     

    Let’s be honest…. You’re not going to play in the PGA anytime soon! And that’s OK.. When you undertake a golf fitness training program it’s about helping YOU Play Golf Better__the only competition you have is YOU! Playing Golf Better starts by improving how your body moves in relation in what is desired of a mechanically correct golf swing.

    "Until you can get into a position, until you can move joints (hips and shoulders) the way they need to be moved, it will be difficult if not impossible to enhance your power. If we look a most people that struggle with GOLF, it because they lack mobility"_ Michael Boyle

    Remember, if you lack mobility in your hips and thoracic spine it will be impossible to hit the ball using the correct Kinematic Sequence. The ability to transfer energy from the ground up into the ball

    Once you’ve established sufficient movement patterns strength matters! Until then, it will simply serve to accelerate the rate at which you wear out your bodies joints. If all you needed to hit the ball farther was more strength then the guy below would be the long drive champion.

    Remember: "Muscles are morons, it’s movement that matters!" 

    He’s not! This guy is.

    Justin James is Long Drive Champion because he possesses strength and speed. And you cannot have speed without flexibility and mobility. Watch his swing. Check out how flexibile he is! 

    "Golf fitness isn’t beach fitness….it’s not about looking good. Ultimately it’s about becoming better on the golf course. Getting in ‘golf shape’ requires a program with a distinct definition of success. Measure movement quality, not your waistline."_ Jason Glass, TPI Instructor and Advisor

    Now that you can move well we want to establish functional strength. Strength that can be applied to life and sport. Those of us taught by the Titlelist Performance Institute measure functional strength using the following: 

    Overview Of Strength Testing       

    At TPI we have 3 strength tests that help us determine if you’re strong enough to play golf at the highest levels. 

    1. Push
    2. Pull
    3. Lower Body (Split Squat)

    All those 3 components will make up the strength tests and will determine if that player has adequate strength, for their body size, to hit the golf ball far and match the tour players around the world.

    1) PUSH Strength: Single Arm Press  

    Looking for adequate strength for the push pattern. The weight is determined by using 25% of the athletes body weight.  e.g. 180 lb. man – uses 45lbs. NOTE: this test is done using a bi-lateral cable stack machine in a bi-lateral stance.  

    2) PULL Strength: Single Arm Pull   

    Looking for adequate strength for the pull pattern. The weight is determined by using 30% of the athletes body weight. e.g. 180 lb. man – uses 54lbs.

    3. LOWER BODY Strength: Split Squat (Lower body strength in the vertical plane)                                                                       

    The purpose of the split squat test is to determine how much GOLF STRENGTH you have in this motion. The weight is determined by using  150% of the athletes body weight. e.g. 180 lb. man – uses 90lbs in addition to his own body weight, or 45lb dumbbell in each hand.

    "We know that one of the main sources of power in the golf swing is vertical thrust. Power = strength x speed. If we are deficient in the strength component of the power source we will be deficient in lower body power in the golf swing. This is bi-lateral test that will tell us if we have a deficiency from Left to Right sides or asymmetry."__Lance Gill, Lance Gill Performance Systems

    Brett’s Bottom Line:
    If you want to hit the golf ball farther you need to produce more vertical thrust. "Vertical thrust is a must." One of the best exercises to improve vertical thrust is the trap bar deadlift. Drive the ground away from you as if you are jumping. This will put more strength in your body’s engine- the glutes. The King of the Swing Check out the video below: 
     
     
    "There is no quick fix to changing your body. If you want to be more flexible, stronger, faster__there is no substitute for hard work. It’s not easy and it’s not convienent. It’s supposed to be hard! If it were easy everyone would have it. You don’t have to love the work, just be addicted to the results." _ Brettt Cohen
     
    "I’m thrilled with my results and even more excited about where I can go from here. 110mph swing speed here I come!"__Ken D. 
     
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  • 01/27/2018 - Brett Cohen 0 Comments
    Where Does YOUR Power Come From? Golf Gym, NYC

    Have you ever heard a golfer say they want shorter drives?

    Of course not!

    Power gives you the ability to hit the golf ball far! Every golfer wants more power. No golfer doesn’t.

    So what is Power and how do you get it? 

    To me power is the summation of speed and strength. HOWEVER, strength is built upon a foundation of proper posture and stability and speed on a foundation of flexibility and mobiltiy. So in order to be powerful you need ALL the physical qualities mentioned above.

    Both the stable and mobile systems are equally as important in relation to one another. Stiff and strong cannot create force or power, loose or elastic cannot create force or power without a stable foundation to work from. The ability to keep one part of the body secure while stretching and contracting adjacent segments allows us to generate speed and maintain consistent posture while doing so.

    If  want to keep the bow of a bow and arrow stable as you pull the string back, you must have good posture, balance, strength, and muscular endurance.

    The ability to keep one  part of the body secure while stretching and contracting adjacent segments allows us to generate speed and power.

    Most amateur golfers struggle with power due to a lack of flexiblity and mobility. In other words, they have difficulty simple getting into a position that will allow the to access the lower part of their body (which is necessary to be a powerful golfer). 

    "Until you can get into a position, until you can move the joints (hips and shoulders) the way they need to be moved, it will be difficult if not impossible to enhance your power. If we look a most people that struggle with GOLF, it because they lack mobility"_ Michael Boyle

    Those of us trained by the Titlelist Performance Institute use 4 tests to measure power.  TPI has measured over 12,000 golfers using these 4 power tests. The common thread is that the higher the numbers on the power tests the further you hit the golf ball.

    We want to look at:

    • Lower Body POWER
    • Core/PULL-POWER
    • Upper Body PUSH-POWER
    • Baseline Shot – a combination of Lower Body – Push and Rotational Power

    Power Tests

    1. Vertical Jump

    The vertical jump test looks at power production from the lower body.  We want the number to fall between 18″-22″ off the ground, which is what the average male tour player is getting. With the LPGA getting between 14" and 18″. The long drivers can get anywhere from 26" to 30″ or more!

      2. Seated Chest Pass

    The seated chest pass test looks at power production from the upper body.  PGA numbers to fall between 18′-22′ from the chest. LPGA whg. With the LPGA getting between 14′ and 18′.  

     3. Sit-Up and Throw Test

    The sit-up and throw test is a great way to test for chop and pull power in golfers. It also shows us how well you can transfer force from the lower body into torso and arms.  PGA tour players are throwing the ball between 18′ and 22′.

    By using the above 3 tests we have a very good idea of where your power is coming from. Ideally, we want the 3 numbers of the 3 segments to be fairly the same. Between 18 – 22. 

    4. Baseline Shot Test 

    The Baseline Shot Test is a rotary throw that brings all the elements of the previous tests and puts them togher. What we’re looking for here is our athletes ability to create rotational power. And since golf is a rotatary sport this test is a huge indicator of how well you are using all your segments together. 

    For this test we are looking for number outputs that are 1 and 1/2 times the previous tests. In other words, if you had a vertical jump of 20 inches a chest pass of 20 feet, and a sit-up and throw of 20 feet we would expect the baseline shot test  to be 30 feet. We are testing both left and right sides and looking for symmetry between the sides. 

    Reading The Results

    If there’s a big difference between one segment and another that identifies what’s working and what’s not. And a lot of time this will actually show up in the golf swing. 

    If you are one of those players that comes over-the-top, that might be a little steep in your swing, that divots bit deep, you are likely an arm dominant player and that will reflect in your results being proportionately higher in the push-pass and sit-up and throw in comparison to the vertical jump test

    NOTE:  A pre-existing injury could cause one segment to be more dominant.

    Special Consideration For Older Golfers:

    As we get older we tend to lose our Lower Body strength and power. We lose muscle mass in the glutes and our hips don’t fire as well as they used to, but male golfers tend to maintain our Upper Body strength for quite a long time. While it is true that we lose power and strength as we age, with a carefully designed exercise program you can defy age for quite a long time. Just check out my article: Functional Strength and Power Training for The Senior Golfer recently published on www.mytpi.com 

    click here to click to read article:

     http://www.mytpi.com/articles/fitness/functional_strength_and_power_training_for_the_senior_golfer?search=senior

    "If you can jump higher and run faster you can hit the golf ball further!" ~ Robert Yang, TPI Advisory Board, Olympic Lifting Instructor

    Here are a few examples of exercises that, when progressed properly, will improve power in golfers at any age! 

     Box Jump

     30 yard sprint  

     Brett’s Bottom Line:

    "To be be able to be powerful, to deliver a lot of force in a short time period of time you’ve got to be mobile, you’e got to be stable, you’ve got to be strong, you’ve got to be fast!" 

    To see the ulimate expression of flexibity and strength take a look at this video of my friend Justin James, World Long Drive Champion. 

    To find out where your power is coming from contact me at: info@nygolffitnessguru.com or (917) 596-8485 and find out how testing works.  

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  • 01/12/2018 - Brett Cohen 0 Comments
    My Cup Is Empty – Golf Gym, NYC

     

    If you ever studied a martial art like I have then you are likely familiar with this story:
    "Empty your cup" is an old Chinese (Zen) saying that occasionally pops up in western popular entertainment. "Empty your cup" often is attributed to a famous conversation between the scholar Tokusan and Zen Master Ryutan.
     
    Scholar Tokusan, who was full of knowledge and opinions about the dharma, came to Ryutan and asked about Zen.
     
    At one point Ryutan re-filled his guest’s teacup but did not stop pouring when the cup was full. Tea spilled out and ran over the table. "Stop! The cup is full!" said Tokusan.
     
    "Exactly," said Master Ryutan. "You are like this cup; you are full of ideas. You come and ask for teaching, but your cup is full; I can’t put anything in. Before I can teach you, you’ll have to empty your cup."
     

    "Empty your cup so that it may be filled; become devoid to gain totality." ~Bruce Lee

    By the time we reach adulthood we are so full of stuff that we don’t even notice it’s there. We might consider ourselves open-minded, but in fact, everything we learn is filtered through many assumptions and then classified to fit into the knowledge we already possess.  

    If we want to progress in life and constantly learn new things – whether it be taking up a new martial artsclass, learning a new musical instrument, taking a new course, learning a new language, or learning new information or technology – we have to always remember to empty our cups.
     
     
    In 2017 I poured a lot of knowledge into my tea cup
    • January 2017-TPI Fitness Level 2 (completed)
    • May 2017-Z-Health (The Essentials of Elite Performance) 
    • November 2017-TPI Fitness Level 3 (completed)
    • December 2017-Michael Boyle’s Complete Core Training (completed)
    As we begin 2018 I must empty my cup to make room for new knowledge…..
     
    Here’s What Is Scheduled For 2018 (so far…..)
    • January 2018 -BODITRAK Golf~Ground Mechanics Course
    • January 19-21, 2018-Z-Health~The Essentials of Human  Performance (AUDIT) 
    • May 7-9, 2018-TPI Level 1 Course (AUDIT)
    • July 26-27, 2018-TPI Level 1 Course (AUDIT)
    • October 2018-TPI Level 1 Course (AUDIT) 
    • October 2018-TPI WORLD GOLF FITNESS SUMMIT
    But why would I be taking the same classes again and again and again??
     
    In a world that is constantly changing, it is important that we keep equipping ourselves with new knowledge. When learning new things, we have to remind ourselves that we have preconceived and fixed ideas.We have to try to keep our minds open, also try to empty our cups, try to accept different voices, and try to understand different opinions. Only then can we be filled with new knowledge.
    If we refuse to empty our cups, we will let our preconceived and fixed ideas blind us to the new knowledge. Don’t be like the professor that goes to the Zen master to learn new things but keeps talking about what he already knows and misses the opportunity to learn great new things from the Zen master.
    So empty your cup, my friend.
     
    To your success,
     
    Brett The Golf Guy

     

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  • 12/24/2017 - Brett Cohen 0 Comments
    Golfers Need to Stretch, Stretch and Stretch again! Golf Fitness, NYC

     

    Most amateur golfers around the world are men over 40.

    Men over 40 are starting to feel the effects of aging and have many more physical limitations than their younger counterparts. One of them is the l oss of flexibility (tissue elasticity) which directly effects the mobility of joints. 

    There are many factors that contribute to loss of flexibility and mobility: (ischemia, injury, poor posture, dehydration, poor nutrition, illness, inflammation, improper breathing patterns, arthritis, and muscle soreness) and more. 

    This article isn’t going to address how to fix all of those issues, but it will emphasize the importance of regualr stretching as part of the solution. 

    Ball Flight The flight and destination of the golf ball is dependent of the following five factors: 

    1. Clubface alignment
    2. Swing path
    3. Angle of attack at impact
    4. Sweet spot
    5. Club head speed

         Not having adequate flexibility and mobility will effect all of the above five factors. 

    Who Needs Stretching? Almost everybody can benefit from stretching. If you’re naturally tight and want to participate in a sport or leisure activity that requires more flexibility than you currently have, becoming more flexible will help you avoid injury.

    Loss of Flexibility & Mobility Dr. Greg Rose of the Titleist Performance Institute  says that flexibility training should account for 10% of your program for every decade of life. So if you’re 60, 60% of your training time should be focused on flexibility training. That’s because as we age muscle and tendon elasticity decreases.

    Three Steps To Improving Tissue Flexibility and Joint Mobility

    1) First: Use a form of soft-tissue rolling to break down adhesions and flush the area with blood flow. 

    2) Second: Perform isolated stretches that target the problem area specifically. 

    3) Third: Perform a dynamic stretching routine that stretches multiple muscles in multiple planes of motion. Dynamic stretches are performed rapidly and repeatedly to help improve overall flexibility and mobility. 

    Advice From A Legend

    The legendary golfer, Gary Player just turned 82. And he’s still shooting 70! Gary was one of the first professional golfers to embrace fitness. In fact, he admits to being a "fitness fanatic." Here’s some advice he offered recently in an interview with a popular golf magazine.

    "Those who hit the ball longer have strong hips and core, and are flexible. The best example I can think of is comparing myself to Jack Nicklaus. For years he outdrove me by 20 to 30 yards. But as we’ve grown older, my strong legs and core, as well as my flexibility, allow me to outdrive him today. Flexibility is the key ingredient. So that’s my advice: Stretch, stretch and stretch again."  (Gary Player)
     

    The old adage ‘if you don’t use it, you’ll lose it" definitely applies to fitness and golf.

    That’s why Golfers Need to Stretch, Stretch and Stretch again!

    The author is certifed TPI Fitness Level 3, Functional Aging Institute – Functional Aging Specialist and National Academy of Sports Medicine Senior Fitness Specialist.  

     

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  • 12/01/2017 - Brett Cohen 0 Comments
    The Core_What Is It Good For? Golf Fitness, NYC

     

    The Core_What is It Good For? 
    Whenever I get an inquiry from a golfer that wants to start training they tell me the same two things: 
    1) I need more flexibility
    2) I need more core strength
    And they’re always right! But what is the core and what is it good for? What role does it have in golf and everyday function?
    • Your core muscles are the ones that can protect your body against the most common golf injuries (like back pain).
    • The core is responsible for producing power, stabilization and the transference of energy.
    • The core helps provide better balance throughout your swing.
    • The core is activated in hitting long drives off the tee. 
    *Remember, a strong core has nothing to do with low body fat! Abdominal definition is a result of diet, NOT core work!
     
     **Here’s a secret.. If you want to see more or your core eat less carbs. The more abdominal fat you have, the less carbs you should be eating. 

    began to study "the core" many many years ago with one of the legends of the fitness industry-Paul Chek.  

    I know Paul since the year 2000 and coincidentally we are the same age. Yes, that is the core of a 56 year old man!

    I studied Paul’s Scientific Core Training course as part of my Exercise Coach certification back in 2004
     
    That’s a long time ago, and although anatomy hasn’t changed, some of what was done as standard practice industry wide has.

    The purpose of taking this course back in 2004 was to know and understand the true function of the core and how to train it safely and  properly.

    Nevertheless, in order to progress as an industry, we need to stay up to date on the tried-and-true, in-the-trenches information from coaches that get results. And not just results from years ago, but from people that are still getting results today!

    That’s why I just purchased Complete Core by Coach Mike Boyle. Coach Boyle is on the TPI advisory board and over the past 35+ years, Mike Boyle has coached thousands of athletes, from middle school novices to World Champions. 

    Besides some of his regular fitness clients, he has been the Strength Coach with the Boston Bruins, BU Hockey (1995 & 2009 Champs), US Women’s Ice Hockey Team (Silver Medal), Team USA Women’s Soccer (Golf Medal), and he just received his World Series Ring from when he as the Strength Coach of the World Series Boston Red Sox.
     
    The course he just came out with covers one of the most misunderstood topics in our industry….Core Training. His goal was to clear up the confusion and provide coaches like me with the perfect core training program what will fit their needs.
     
    I’m confident that this program will help take the guess work out of the core work in training sessions as well as serving as a framework to get better results for all of my clients.
     
    To a strong core!
     

    Brett The Golf Guy

    Specializing in helping golfers, just like you, improve your game and shoot lower scores.
     

     

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  • 11/13/2017 - Brett Cohen 0 Comments
    I Do Not Teach Golf, Golf Fitness, NYC

    I DO NOT TEACH GOLF!

    I am a golf fitness specialist.  As a golf fitness specialist I measure movement efficiency as it relates to that which is required and desired of a mechanically correct golf swing. In other words, I evaluate how a golfer’s body moves and how that effects their swing. This is know as the Body-Swing Connection

    Motor patterns: (in other words, the way you swing the club) are developed around your physical limitations. Unless and until you alter the limitation and then change the software that controls it, we are never really going to see lasting changes in your swing. 

    Measuring Movement Efficiency: How do I measure movement efficiency you ask? Good question. First and foremost I use the Titleist Performance Institute Level 1 Screen. The Level 1 screen was developed for golf professionals to help identify any physical limitations that might be effecting their golf swing. The level 1 screen looks at flexibilitymobility and stability and balance in the body and how it relates to the golf swing.

    The physical screening process measures your body’s ability to get into the position required to create an efficient, repeatable and safe golf swing. In short-it identifies what your body can and cannot do as it relates to the golf swing.  From the screening process we can learn how any of those physical limitations may be causing your swing inefficiencies. 

    Once those physical restrictions are identified I then design an exercise program based on the science of exercise and rehabilitation to eliminate the physical restrictions that are preventing you from playing your best golf. 

    The goal of the exercise program is to help to improve movement efficiency so that the golfer has the physical potential to play golf better!

    Strength -Power & Speed are important for golfers, but the foundational movement patterns the golf swing need to be in place first. In order to have the foundation movement patterns in place you need adequate mobility, stability, and muscle elasticity to get your body into position to perform a mechanically correct golf swing

    What Your Golf Pro Does

    Golf professionals are highly successful and technically skilled golfers who have an aptitude for conveying technique and gameplay through verbal instruction and physical demonstrations. They understand weaknesses in a student’s game, and will instruct and guide the student in order to make improvements.

    • First and foremost, your golf professional is a skills teacher. Skills that include: stance, grip, swing variation, club selection, and course management. 
    • They provide and interpret golf policies, rules and regulations.
    • They teach their students the correct way to play the game.                                                           

    The Different Between Golf Coaches And Golf Fitness Coaches: If you go back in the history of time for golf instruction …..For as long as there’s been video, golf coaches have been comparing the amateur golfers swing to the professional golfers swing and asking that the amateur replicate the professionals form and swing. When in fact… the average amateur golfer does not have the physical abilities to get their body into position to perform a mechanically correct golf swing.

    "A Golf Pro is basically telling you that we think this is the best way to express our physiology to move the ball. But if you physically can’t do it you’re going to spend thousands of hours working with a pro who has become a master at addressing your movement compensations…If you show up with the full capacity to move the way a golf pro wants you to – you can use their expertise to become a better golfer because you possess the movement foundation to do so. That’s the central difference between a golf pro and a golf fitness professional." __Kelly Starrett, author of The Supple Leopard 

    But the coaches keep saying that they need you to get into that position and have been doing that without the knowledge of knowing what YOU can physically do.

    Why tell someone to get into a position that they physically can’t get into? If you want to play golf at the highest level, this is what you should do.

    • Evaluate the player’s swing.
    • Evaluate how the player’s body moves (using physical screens).
    • Match that person’s abilities with someone who’s playing golf successfully with those same or similar limitations.

    The Team ApproachIn an ideal situation the golf pro, golf fitness professional and possibly a medical professional (e.g. chiropractor, physical therapist, massage therapist, osteopath, etc.) would work together as a team to make you the best golfer you can be. The fitness professional and medical professional work on the hardward, the golf professionals program the software

    Our objective is the same. To keep you pain free and playing your best golf.

      "If you show up with the full capacity to move the way a golf pro wants you to you can use their expertise to become a better golfer because you possess the movement foundation to do so."__Brett The Golf Guy 

    Brett’s Bottom Line:

    "Let me be clear. When it comes to golf I ONLY work with the body, I DO NOT teach the golf swing. That is the sole domain of the golf pro. I simply prepare your body for golf. As a golf fitness specialist my main objective is to help you become a better athlete for the golf pro to work with so you have the greatest opportunity to reach your genetic potential to play and enjoy the game and sport of golf.  As a better athlete you will benefit so much more from what your golf pro teaches you." __Brett Cohen, Golf Fitness Specialist 

    "Your body is your most important piece of equipment. Your game will be limited by your physical ability."_Brett Cohen

     "Golf instructors are great. They can change your swing. But they can’t change your body! The best way to get the most out of my significant investment in golf lessons is to have a body that can do more…and give my pro more to work with._Ken Davenport

    If you are a golfer who’s body doesn’t move the way it needs to-to play golf the way you want to, I can help! Call me at (917) 596-8485 to schedule your free Strategy Session. Let’s turn your body into an asset, not a handicap. 

    To Longer Drives

    Looking for a local golf pro who can help you Play Golf Better? Meet Evan Cather. He’s a Jim McLean certified golf pro teaching right here at Randall’s Island Golf Center. https://www.evancathergolf.com/

     

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  • 10/09/2017 - Brett Cohen 0 Comments
    Breast Cancer Awareness Month-Senior Fitness, NYC

     

    When I first took up running back in the early 2000’s I used to run a race in Eisenhower Park, LI called the 1 in 9. The race was to raise both money and awareness of the prevelence of breast cancer in women. The statistic of the day was that 1 in 9 women would be diagnosed with breast cancer. 

    Now, approximately 15 years later, that statistic has changed. And not for the better. The current statisitic is that 1 in 8 women will get diagonosed with breast cancer.

    Fear of breast cancer is many women’s number one fear. Mammograms have long been considered the gold standard for detecting breast cancer. But, in November 2009, the United States Preventive Services Task Force reversed its long-standing advice and released new guidelines recommending that most women start regular breast cancer screening at age 50, instead of 40, as previously suggested, and that they be screened every two years, not annually.

    The task for concluded that the risk associated with mammograms for women in their 40’s (including a 60 percent greater chance of getting a false-postitive result thanks to denser breast tissue) even though they are less likely to have breast cancer) outweigh the benefits. In addition, the guidelines did not recommend routine screening for women older than 74 because the risks and benefits remain unknown. These new guidelines did not apply to women at high risk for breast cancer.

    If You’re Over 50

    One of the greatest benefits of modern Western medicine is diagnostic screens. Screens help to indentify what your risk is. We screen to see if something doesn’t belong and then take appropriate and immediate action to rectify it. If you’re a women over 50, getting screened for breast cancer annualy can mean the difference between life and death. 

       Brett Cohen is a certified Senior Fitness Specialist through the National Academy of Sports Medicine as well as a Funtional Aging Specialist through the Functional Aging Institute

    "Adding Distance To Drives And Years To Lives" 

     

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  • 09/11/2017 - Brett Cohen 0 Comments
    Doing this 3 times a week will add distance to every club in your bag-Golf Gym, NYC

     

    What would it mean to you to be able to get an extra 10, 20 or even 30 yards on your drives? As long as you can put the ball in play it would likely mean less strokes to the hole.

    Longer Drives = Lower Scores

    What if there was a piece of equipment you could use on your own and a protocol to go along with it that only took 10 – 15 minutes a day, three times a week that would put power behind every club in your bag? Well there is! It’s called SuperSpeed Golf.

    SuperSpeed Golf Clubs are progessively weighted clubs, that when used according to the prescribed training protocal, can and will add clubhead speed to your golf swing and therefore, distance to every club in your bag.

    Club Head Speed

    Club head speed is one of the factors that separates the elite golfer from the average golfer

    Since 2007, the PGA TOUR has been tracking golf swing speeds of all of its players, also using Trackman. The TOUR average runs about 113mph and they hit about 290 yards/drive, which means their driving efficiency is about 2.57 yards/drive.
     
    For the average male golfer, Trackman statistics report the average club head speed at this 14-15-handicap level is about 93.4 mph…yielding an average total distance of 214 yards per drive. That makes the average male amateur driving efficiency to be 2.29 yards per mph of club head speed.
     
    DRIVING DISTANCE COMPARISON CHART
     
    Club Head Speed (MPH)                   75      85     95      105
    Average Distance                             240    250   270    290
    5% More Speed (Yards)                  247    261   283    305
    10% More Speed (Yards)                254    272   296    320
     
     
    Deceleration Training
    One of the quickest ways to improve swing speed is simply to start swinging the club in the opposite direction. No, it won’t feel very compfortable at first, but with diligent and deliberate practice, it will improve your bodies balance and ability to swing faster towards your dominant side.  The faster you can slow down a movement in one direction, the faster you can accelerate to your top speed in the other. So your ability to accelerate is dependent upon your ability to decelerate (slow down and control force production) in the opposite direction. This is often ignored by the average amateur in training, if they are training at at all.
      

    Check out Mike Napoleon from SuperSpeed Golf explain the introductory protocols for the SuperSpeed Golf Clubs how to used SuperSpeed Clubs at the Royal Melbourne Country Club in Chicago.  

    I’m Giving These Away

    If you are reading this article you’re a golfer and you want to Play Golf Better! There’s no faster way to become a better golfer then by improving upon the machine that swings the club. That’s You! Improve how you move-improve how you play. Anyone that signs on for my Fit For Golf, Back Nine Training Program before September 30th, 2017 will receive a set of SuperSpeed Golf Clubs as a bonus.

    That’s a $199 value.

    So join over 350 top touring professionals that are currenlty using the SuperSpeed Golf Training System and you too will –

    "Feel The Difference In Your Body-See The Difference In Your Swing"

    To schedule your FREE Strategy Session call: (917) 596-8485 or email: Info@nygolffitnessguru.com 

     

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  • 09/01/2017 - Brett Cohen 0 Comments
    Are the strength exercises you are doing going to make you a better golfer? Golf Gym, NYC

     

    You practice at the range, you take the occasional golf lesson and you even go to the gym. You are doing everything you can do to Play Golf Better! I congratulate you for your commitment to becoming a better golfer.

    But is the time that you are spending in the gym helping or hurting your game?

    Are the strength exercises you are doing in the gym going to make you a better golfer? 

    Golf is a total-body athletic event. Almost every major muscle in the body contributes to the golf swing and should be enhanced using physical training. Strength and power in one muscle group is useless unless it can be applied to the complicated movement patterns required of the golf swing.  

    Even if muscle groups such as the shoulders, legs, forearms, or back possess the sufficient strength on their own it will not benefit you on the course if your brain cannot apply that strength to the rotational patterns involved in the golf swing.

    Both of the exercises below are pushing exercises. But the one on the left is executed in a seated postion with a supported spine. (how many sports are played sitting down? Not golf!). Most exercises that are done seated do not require the core or trunk muscular to work. Training the trunk or core has been recognized to be the key to improving sports performance because the trunk transfers force from the lower body to the upper body. The object of the seated chest press exercise is simply to make the muscles in the chest, shoulders and back of the arms stronger and/or larger.

    The pushing exercise on the right requires stability in the foot, hip, torso and shoulder in order to push the weight on the stack as well as resist being pulled backwards by that same load. It requires a strong torso or core. For this reason, single-joint movements that isolate specific muscle groups are considered non-functional, whereas multi-joint, standing exercises that integrate muscle groups into movement patterns are very functional.

    "The strength required of a sport or physical activity is specific to the movements involved in that activity and the speed at which that force must be exerted."_Brett Cohen

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    In order for your brain to move your body in coordinated, consistent and powerful motions that are required of golf, the muscles have to have the right blend of flexibility, endurance, strength and power. That means that the exercises you choose must train the body to perform in coordinated sequences of movement.

     " Any time a machine guides the load using a fixed, or even semi-fixed, axis of motion, there is a reduction in the need to recruit the body’s own stabilizers."-Movement That Matters__Paul Chek

    "The focus of sports training should be on the creation of efficient movement patterns that come from a strong balanced base. These are the powerful, fluid movements you see performed by the best athletes in each sport. Efficient movement patterns are only possible if mobility and stability are balanced on both sides of the body. Body balance is key factor in elite training programs because its necessary for achieving optional strength, flexibility and stamina." __Grey Cook, Athletic Body In Balance

    Brett’s Bottom Line:

    Golf may be the most difficult sport in existence. Other professional athletes outside of golf as well as countless amateurs strive to have a better game by trying new clubs, taking more lessons and trying a myriad of swing training devices. In reality, these devices have done little to improve the overall handicap of most golfers. With the current wave of sophisticated technology in golf equipment, golf performance, as measured by overall handicap and driver distance has only improved marginally, if at all. Your body is the most important tool in golf. The realization is here the golf is a sport, not just a game, and you should be in good overall athletic condition to play and improve to your best level. Using machines to increase strength in the weight room will not translate into improved golf performance.

    If you are going to the gym you might as well be performing exercises that will help you to reduce the risk of injury from play and practice as well as enhance playing performance.

    "If you want to be the best, there’s not way you can get away without being an athlete. You have to be working out in the gym. Otherwise someone else is and someone else has a whole set of advantages you simply don’t." __ Justin Rose

    "If you want to play better golf and feel better while doing it, you owe it to yourself to use an exercise routine designed to help you become more mobile, flexible and strong__Jason Glass, Titleist Performance Institute Faculty

    Here’s What Another One Of My Golfers Said About His Results 

    "At age 78 I wanted to reach my fitness limits so I could bring my game back to where it was 10 years ago. After 3 months of training I have already begun to ‘shoot’ my age, which was my goal going back 2 years." – Hank

    To get started on your Fit For Golf Program just give me a call and schedule your FREE Strategy Session. I guarantee, you will Play Golf Better!

    Brett The Golf Guy 

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  • 08/31/2017 - Brett Cohen 0 Comments
    How To Play On Par With The Pros-Golf Gym, NYC

    Whenever I tell someone that I’m a Golf Fitness Instructor I am almost always asked: "Oh, you must be a good golfer?" or "Do you golf a lot?"  I think they ask those questions because they think I do what a golf pro does. I do not teach people how to golf, I help them move better, and feel better, so that ultimately they have the potential to play golf better!

    Since the late 1990’s the sport of golf has seen a seismic shift in how players at the highest level prepare and maintain their bodies for competition. Today’s players are more powerful, more athletic and better equipped physically  to perform at the highest level, while older players are extending their careers at incredibly high performance levels. The bottom line is that better fitness, better biomechanics and an overall improvement in health improve a player’s chances of playing their best golf at any level.

    Out of the 30 top male golfers in the world 22 of them use a Titleist Performance Institute trained professional on their team!

    25 of the top 35 Players in the World Are Advised by a TPI Certified Expert

    Today’s professional golfers know and understand that they are playing a sport and to be and stay competitive and last in that sport they must treat themselves like an athlete. 

    "To be a top-class athlete, you have to train hard, you have to eat right, you have to get enough rest. I feel the way golf is going nowadays, you have to treat yourself like an athlete."  __Rory McIIroy

    If you want more power, more consistency and lower handicaps you need to be doing the things that the best golfers in the sport are doing. That means spending time in the gym working on flexibility, stabiltiy, strength and power. You cannot buy these physical abilities in the pro shop!

    The golfers I work with come from a 1-dimensional environment. They are business men and women who spend up to 10 hours/day sitting and have been, for decades. All that sitting changes how the body moves. It’s virtually impossible to be an explosive rotational athlete if you’re spending most of your life in a chair!

    The fact is the average amateur golfer is not physically capable of performing the required body movements that are involved in a mechanically correct golf swing. In other words, they have physical limitations that prevent them from playing their best golf!

    You can spend of a lot of money on golf lessons but they will only take you as far as your body is physically capable of. So if you are experience common swing fault such as: early extension, coming over-the-top, swaying or sliding.. It’s likely they are being caused by physical limitations. No amount of practice in the world can eliminate physical restrictions. Once you understand how the body effects the golf swing you realize that your golf swing problems aren’t due to poor swing skills but rather your bodies inability to move a certain way.  Improve movement efficiency, and you increase your potential to Play Golf Better!

     "Your golf game will either be limited or enhanced by how well you move."_Brett The Golf Guy

    Brett’s Bottom Line:

    It’s impossible to be a consistent golfer when your own body gets in the way. Most amateur golfers have physical limitations that prevent them from playing their best golf. Eliminating those limitations, that’s what I do!

    "What I do is get the body in shape. We work on flexibility, mobility, stability, strength and power so they can use it on the golf course."~ Brett

    "Golf instructors are great. They can change your swing. But they can’t change your body! The best way to get the most out of my significant investment in golf lessons is to have a body that can do more…and give my pro more to work with._Ken Davenport

     All the pros train with the best trainers in the industry. So should you! 

     To get started on your Fit For Golf program call me at: (917) 596-8485 to schedule your FREE Strategy Session. 

     

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  • 08/11/2017 - Brett Cohen 0 Comments
    Golf Fitness Expert In New York, NY

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  • 08/11/2017 - Brett Cohen 1 Comment
    Golfers-Are You Able To Transfer Energy To The Ball Properly? Golf Fitness, NYC

     

     Are You Able To Transfer Energy Properly? 

    In the above image you can see that in the downswing, the transfer of force goes from the lower body into the torso or trunk, then the arms and finally the shaftThis is the desired Kinematic Sequence, or in other words, how the body transfers force to the ball.

    How Can We See Your Kinematic Sequence? 

    One method to see if you are using your body efficiently is by using data collected from 3D motion analysis systems using a tool such as the K-Vest. Using a device such as the K-Vest we can look at how golfers generate speed and transfer the speed or energy throughout their bodies.

    We have found the most efficient sequence of how they get this speed to the club head. We call this the "Kinematic Sequence". The amazing thing is that all great ball strikers have a remarkably similar kinematic sequence of generating speed and transferring speed throughout their bodies. That means if you compare Ernie Els’ kinematic sequence to Jim Furyk’s kinematic sequence, it’s hard to show a difference. They may have different styles but they use their body using the same sequence. In the image below you can see four lines each of a different color, representing different parts of the body. 

    1. The red line should accelerate towards the downswing first (that’s the pelvis)
    2. The second segment would be the thorax or torso.
    3. The third segment to move is the lead arm. 
    4. And finally that energy is transfered into the shaft and into the ball

    Another Method Of Measuring Movement Efficiency Is With Movement Screens

    "In the golf fitness evaluation, we learn what your body can and cannot do in relation to what is required of a mechanically correct golf swing. Then I put together an exercise program to improve movement efficiency so that you have physical potential to play golf better!" -Brett The Golf Guy

    TPI Level 1 Screen:

    • The level 1 screen was developed for golf professionals to identify any physical limitations that might be effecting their golf swing. The level 1 screen looks at flexibility, mobility and stability as it relates to the golf swing. The screen seen in the photo above, known as the Overhead Deep Squat Screen, can reveal much about what a golfer is likely to do in the downswing portion of the golf swing. 

      The OHDS is one of the most informative tests you can perform on a golfer. If a golfer is unable to perform a full deep squat with their heels on the ground, it’s almost impossible to maintain posture during the downswing. We usually see these golfers thrust their lower bodies towards the golf ball and raise their torsos up during the downswing (known as early extension). This is usually due to tightness in their calf muscles, lat muscles and/or lack of pelvic stability, weakness in the core, or the inability to separate movements of the lower body from the upper body. (Those who fail the Overhead Deep Squat have a 90% chance of Early Extending their hips.)

      If your hips are coming forward and up too early they take over the space where you arms are supposed to go, so therefore you cannot be hitting the ball using the correct Kinematic Sequence and will likey be using mostly your toros and arms to hit the ball. This is not only a huge power loss, as the lower body is your main power source in golf, but it also makes you a good candidate for elbow and shoulder injuries. 

      Brett’s Bottom Line:  

      Swing style doesn’t matter. What matters is that it’s efficient. Is it reproducible? And is it powerful? If it’s consistent and powerful it’s efficient. To have an efficient golf swing it needs to follow the Kinematic Sequence.  We want to transfer energy from the ground into the lower body, then the trunk, shoulder girdle, arm and into the ball.

      To do that your body needs to have a mobility at the joints where mobility is required and stability at the adjacent segments. That is the fitness foundation that good movement is derived from. Once we re-establish this pattern, you will have the functional capacity that any athlete needs to do more of thing they need to do. Now we can add strength and power and PLAY GOLF BETTER! 

      To schedule your TPI Golf Fitness Assessment Call: (917) 596-8485 or email: info@nygolffitnessguru.com

      "Feel The Difference In Your Body, See The Difference In Your Swing"

       

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  • 08/06/2017 - Brett Cohen 0 Comments
    3 Exercises To Improve Your Golf Posture-Golf Fitness, New York

     

    Playing golf is hard! Especially when your own body gets in the way. If your body doesn’t move the way it needs to – to play golf the way you want to – you’ve come to the right place. Here at NY Golf Fitness Guru we specialize in helping golfers move better, feel better and ultimately, Play Golf Better! Better athletes make better golfers!

    One of the challenges the average amateur has in simply getting into the correct posture at address. And if you start a movement in poor poture you are certainy not going to be able to improve it while moving! The golf swing should take 1 second from backswing to impact. Not enough time for your brain to adjust your dymamic posture. 

    It’s Time To Improve Your Game

    The best and fastest way to improve your game is not by buying a new set of golf clubs. It’s improving how the person holding the clubs moves. THAT’S YOU! And to do that we are going to start by improving your static posture at address with the following three Swiss Ball Exercises

    I’ve been using the Swiss Ball as an exercise tool since 2001. I learned the proper way to use it for exercise and rehabiliation by one of my mentors, Paul Chek, who is a well know therapist and golf fitness expert as well as author of the Golf Biomechanic’s Manual

    These exercies make a good compliment to the 3 Swiss Ball Stretches I demonstrated in this blog:

     https://nygolffitnessguru.com/2017/07/15/the-top-3-stretches-to-improve-golf-flexibility-golf-fitness-nyc/

    Our objective is to lengthen the short-tight muscles in the front of the body, which get that way from all of the sitting we now do, and to strengthen the long-weak muscles on the backside of the body to help keep our skeletal system aligned for optimal movement. 

    Exercise #1: The Supine Lateral Ball Roll

    The Supine Lateral Ball Roll is an excellent exercise for improving spinal stability, posture, balance and coordination. This exercise requires that you hold your body up against gravity while supporting yourself using only one shoulder and one hip, there is tremendous activation of your extensor muscles, from your hamstrings to the base of your skull! Which is what makes it is excellent for postural conditioning. Additionally, during this exercise the commonly weak muscles that play a critical role in maintaining proper posture (the deep abdominal wall, multifidus muscles of the spine, cervical exors and hip stabilizers) receive excellent conditioning. It also strengthens slings (or groups of muscles that work together to produce movement) that are relevant to golf. This exericse is strengthening both the Anterior Oblique Sling as well as the Posterior Oblique Sling

    To perform this exercise correctly:

    1. Begin by sitting on the ball. Roll yourself forward until your shoulders and head comfortably resting on the ball. Your butt should be up so that your hips and shoulders are in line with each other. The arms should be outstretched to the 9 and 3 o’clock postion, with the palms facing up. Having a 6 foot dowel rod gives your brain excellent feedback to feel where your arms are in relation to your torso and the ground.
    2. Start the exercise by stepping laterally with one foot as you pull yourself to that side.
    3. Stop the movement once half your head and that same side butt is off the ball. That side shoulder and glute will be working together to keep you up. 
    4. Hold the end postion anywhere from one to three seconds and work up to 6 repetitions on each side.
    5. Try to keeping your head in line with the space between your knees.
    6. Coaches Tip: Keep the hips elevated with the torso during the entire exercise. DON’T FALL OFF THE BALL!                       

    Exercise #2: Swiss Ball Prone Reaching Opposites  

    The Prone Reaching Opposities exercise is another great exercise improving spinal stability, posture, balance and coordination. This exercise requires single leg and shoulder stability in a cross-body pattern. If you have a asymmetry in strength and stability in from side to side you will soon discover how challenging it is to stay centered on the ball and not roll off to the side or wiggle. This exercise is also strengthening an important sling used in golf, known as the Posterior Oblique Sling.

    To perform this exercise correctly:

    1. Start on your knees behind the ball. Roll yourself forward until you feel centered on the ball with your toes touching the ground and your wrists directly underneath your shoulders. The elbows and spine should be straight.
    2. Begin the exercise by lifting one leg (knee straight, toes down) and the opposite side arm (thumb up, slighlty off the center line). Your left arm will aim at 11 o’clock and your right arm at 1 o’clock  you lift your arm and opposite side leg, exhale slowly through pursed lips and lift your navel upwards off the ball postion anywhere from three to five seconds and work up to 5 repetitions on each side.
    3. Keeping your head in line with the tail bone, chin tucked in, eyes on the ground below.

    Coaches Tip: Note which side is more challenging to stabilize. Work on your weakness, not your strength.                                                                                                                                                                                                                                Exercise #3: Swiss Ball Supine Hip Extension (Feet on Ball)

    Last, but not least we have the commonly seen Supine Hip Extension (Feet on Ball) exercise. Another excellent exercise to strengthen the postural stabilizers used in golf and in the same pattern as the address and follow-through position.  Notice in the first image the model’s hips are flexed (bent), just as they are in the address position of golf. The hips should remain in the flexed position until you transition from the top of the backswing into the downswing. At this point the hips extend (straighten). The Swiss Ball Hip Extension (Feet on Ball) exercise takes your body throught the same motions.

    To perform this exercise correctly:
    1. Begin by sitting on the ground. Place your feet and calves on the ball and your arms on the floor besides you, PALMS UP-TOES UP! 
    2. Start the exercise by gently pressing your heels into the ball as you elevate your hips to come in line with your shoulders and your ankles. 
    3. Stop the movement once you are a straight line from head to toe. 
    4. Take three seconds to complete the lifting portion, hold the top position for three seconds and take three seconds to lower yourself back to the ground.
    5. Work up to 10 repetitions, using the 3 – 3 – 3 tempo.
    6. As in the previous exercise, exhale gently through the mouth on the way up and inhale through the nose on the way down.
    7. Coaches Tip: To progress this exercise you can take your lower arms off the ground and place them on your rib cage, cross your arms over your chest, and/or place less of your leg on the ball

    Brett’s Bottom Line: If you’re an amateur golfer, odds are you body doesn’t move the way it needs to – to play golf the way you want to. The good news is, I’ve been successfully working with amateur golfers, just like you, since 2002! The result-

    Longer Drives, Lower Scores and Fewer Golf Injuries!
    "Golf instructors are great. They can change your swing. But they can’t change your body! The best way to get the most out of my significant investment in golf lessons is to have a body that can do more…and give my pro more to work with._Ken Davenport
    So, if you want to hit the ball further and have more fun for decades, and I’d like to help you too…
    Brett The Golf Guy
    To schedule your FREE Strategy Session call: (917) 596-8485, email: info@nygolffitnessguru.com
    "Feel the difference in your Body, See the difference in your Swing"

    The author is a Titlelist Performance Institute Level 2 Exercise Professional  and C.H.E.K Golf Performance Specialist

     
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  • 07/24/2017 - Brett Cohen 0 Comments
    Calgon, Take Me Away! Golf Fitness, NYC

     

    If you’ve been around as long as I have you probably remember that television commercial catchphrase, "Calgon,Take Me Away." The catchprase is so effective and engrained in pop-culture language that it’s instantly associated with the escaping of stress, rest and relaxation.

    Calgon is simply a water softener powder. In the YouTube clip below, the woman is clearly feeling the stresses everyday life: the traffic, the boss, the baby, the dog… and with one simply phrase, "Calgon, take me away", she escapes into a bathtub where you can "lose yourself in luxury."

    Stress

    Living in New York City is stressful! We’re all sooooo busy! We’ve been conditioned to run around non-stop. And some people I know NEVER STOP, and brag about it as if it’s a badge of honor. But running, all the time is stressful to the body and the mind.

    The Effects of Stress

    All stressors, whether internal or external, accumulate into our stress funnel.

    When your stress funnel is full you feel fatigued, wiped out, irritable, you get sick, or worse, come down with a disease (a body that is not at ease). It’s been said that all illness is a result of stress.

    Too much stress taxes the Sympathetic Branch of the Autonomic Nervous System. In response to stress your body releases stress hormones. These "stress hormones", adrenaline, cortisol, norepinephrine, increase your heart rate and blood pressure while decreasing the digestive and repair processes. This is often referred to as "flight-or-fight" response. 

    Give The Gas A Break

    If you are constantly in Flight of Fight mode it like having your foot on the gas all the time.

    So how do you give the gas a break? How do you nuture the Parasympathetic Nervous System, the part of the nervous system which supports digestion and elimination, physical repair processes. The part that keeps you healthy and alive.   As an exercise coach and holistic lifestyle coach I have taught all my clients the strategies of recovery & regeneration. 

     Those strategies are:

    • Self-Myofascial Release (SMR) or Foam Rolling and
    • Stretching

    Lose Yourself In Luxury

    Rolling and stretching are active forms of recovery. You have to do the work. What about the passive forms of recovery and regeneration? Where do you go to escape and relax? What if there was a place, an oasis so to speak, right here in New York City? A place where you could go to get away from the stresses of city life without having to leave?

    What if there was an oasis, a place where you could get away from it all. Well there is an oasis in NYC, it’s Oasis Day Spa right here at One Park Avenue, between 32nd St. & 33rd St. The moment you step into Oasis you feel like you’ve entered another world, and you have. As you descend the marble staircase you become aware of the relaxing aroma of scented candles inviting you deeper and deeper into relaxation. Oasis boasts 19 spacious treatment rooms as well as amenities including; showers, saunas, private lockers and relaxation room.

    Another feature that sets Oasis apart from other spas is the unique Salt Room. A popular form of natural therapy in Europe and Russia, Dry Salt Therapy is a natural and holistic treatment for adults and children that has been known to aid in detoxifying the respiratory system, healing skin conditions, promoting better breathing, sounder sleep and overall wellness. It can help to alleviate symptoms of allergies, asthma, COPD, snoring, sleep apnea, sinusitis, bronchitis, colds, flus and so much more. It is a wellness therapy for those who live in the polluted air of urban cities and for travelers who are exposed to the poor air quality of planes.

    Oasis’s list of services also include massage, fascials, skin care and body wraps to help you give the gas a break and by using these recovery and regeration treatments as part of a healthy lifestyle.

    Get pampered from tip to toe with a the treatments at Oasis Day Spa, NYC 

     

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  • 07/21/2017 - Brett Cohen 0 Comments
    Happy Muscles = Happy Golfer! Golf Fitness, NYC

    ​​​​

    In 2007 I was first introduced to a tool now known to me as a Tiger’s Tail. The name given to the black and orange massage stick resembling the same. 

    I purchased the device from a Perform Better representative at a fitness conference and quite honestly, didn’t really know what it was for. But since I learned of the importance of tissue quality, the Tiger’s Tail Massage Stick and other devices that are used for self-massage have become an indepensible part of my fitness instruction and what I believe to be the most important aspect of the fintess paradigm.

    Self-massage tools are used to apply pressure to your fascia and muscles. The process is known as Self Myo-fascial Release or SMR for short.

    What Is Fascia Anyway???

    Fascia is composed of mostly water and two kinds of protein called collagen and elastin. Fascia is densely woven, covering and penetrating every muscle, bone, nerve, artery, vein and organ. It is one continuous structure that exists without interruption. Each part of the body is connected to every other part of the body by fascia.

    What Role Does Fascia Play In The Body? 

    Fascia not only connects and shapes every muscle, organ, blood vessel and nerve, it also intertwines with the fibers of muscles. This means-that practically speaking, muscle and fascia are one! Fascia is a transmitter of tension and since muscles connect to other muscles through fascial trains, it plays an important role in determining the range of motion of each joint. If the fascia is abnormal or injured (meaning it contains trigger points/knots/adhesions, etc.) that athlete will never achieve optimal levels of flexibility, strength or power, no matter  how much stretching they perform.

    "Think of fascia as the inner skin of the body"-Guy Voyer, World Renowned French Osteopath

    "Fascia is a 3D cobweb that holds everything together"- Thomas Myers, Author of Anatomy Trains

    How To Keep Fascia Healthy For Optimal Health and Performance

    When fascia is unhealthy it can be irritated and inflamed, often causing pain or discomfort somewhere in the body along that anatomy train. Unhealthy fascia doesn’t just get short, it also gets dense. Fascia can become dense due to: physical trauma (such as a fall), surgery, infection, disease, strain, dehydration, poor posture, or just the cumulative effects of repetitive stress/overuse. When fascia is unhealthy it becomes tight, restricted and loses pliability. Chronically inflamed or thickened fascia results in a  decrease in range of motion and altered biomechanics.

    When the fascia is healthy it has the ability to stretch and move without restriction. Since fascia is made primarily of water, the first and most  important part of fascial health is: 

    1. Hydration-1/2 your body weight in ounces/day minimum.

    2. Manipulation (pressure)-by putting pressure on tender areas until the tenderness diminishes.

    3. Elongation (stretching).   

    Tools Of The Trade 

    Since the body isn’t flat it requires diffently shaped tools to get to all the places your body needs massage. Imagine going to a dentist who only had one drill? A BIG ONE~I think I’d find another dentist.

    The Tiger’s Tail Massage Stick is a great all round tool that allows the user to apply as much pressure as desired. It’s small, portable and when you know how, only takes 3 – 5 minutes to cover most of your body in the first stage of your golf warm-up process. For detailed directions on how to use the Tiger’s Tail Massage Stick as part of your warm-up, download my Dynamic Warm-up For Golf Guide by clicking here:

    https://nygolffitnessguru.com/warm-up-guide/

    I like to use a roller and get down on the ground as part of my recovery & regeneration process. This requires a bit of instruction so you position yourself properly on the roller and get to all the places you need to address. The "BIG ONE" is a medium density roller that does a great job of applying just enough pressure but not too much that you can’t stay on the roller. For more information about how SMR helps with recovery and regeneration check out this blog: https://nygolffitnessguru.com/2017/07/07/this-will-help-you-play-more-golf-part-2-golf-fitness-nyc/

    My favorite Tiger’s Tail USA tool is the Tiger Ball! I call it soap on a rope.. Remember those? 

    Sometimes life can be a pain in the neck and when it is I find myself a wall and the Tiger Ball. It’s a great tool to get to those pesky upper trapezius muscles that hold so much stress for the average person. And when those muscles are short and tight it makes it impossible to keep your eyes on the ball as the connect the neck to the shoulder girdle. The ball also works great on the feet as well as the pecs (the chest muscles). 

    Brett’s Bottom Line:

    I think the most important thing you can do to say fit is to have healthy fascia and muscles. They are the movers of the body.  
    The process of SMR allows the muscle-fascia connection to contract uniformly, thereby allowing the athlete to perform better. If you are not using a rolling routine currently you need to start NOW.. It will allow you to recover from the stress of exercise, the stress of life and improve your overall golf performance. 

    For more information on SMR and how I can help you Play Golf Better.. call (917) 596-8485 to claim your FREE Strategy Session. 

    Brett The Golf Guy

     

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  • 07/15/2017 - Brett Cohen 0 Comments
    The Top 3 Stretches To Improve Golf Flexibility-Golf Fitness, NYC

     

    Every golfer knows you need to be flexible to play golf! Flexibility is one of the physical prerequisites that will allow you to get your body into position to execute a repeatable and powerful golf swing. It is what is lacking in the vast majority of amateur golfers at any age. For the purpose of this blog we are going to use the terms flexibility and mobility synonymously. Technically they are different but at the end of the day you need both to move the way you need to – to play golf the way you want to.

    "Until you can get into a position, until you can move the joints the way they need to move, it will be very difficult to enhance your power and hit the ball with consistency. If we look at most people that struggle with golf it’s because they lack mobility." _Mike Boyle, World Famous Strength & Conditioning Coach

    In other words the Tin Man would not make a good golfer!

    Everyone’s flexibility needs vary but the following 3 stretches using the Swiss Ball will do every golfer a world of good. 

    Stretch #1: Pectoralis Stretch-The Chest

    As you can see in the diagram above, the muscles of the chest attach to your arm. If they are too short and tight they will limit your ability to get your arms up high enough to set the club. We test for this using the 90/90 test, both standing straight up and in golf posture. 

    *A golfer should have adequate shoulder flexibiltiy in the chest to allow their forearm to go past the angle of their spine (>90°) in the 90/90 Test.

    If you lack sufficient flexibility to perform this motion on the trail side arm, the following swing characteristics may result:

    • loss of posture
    • flat shoulder plane
    • early extension (standing up and moving your hips towards the ball too early) 
    • flying elbow
    • Theseall are a result in effort to get the right arm back-trying to get your arm into an externally rotated position-which you physically can’t do.

    If you lack sufficient flexibility to perform this motion on the lead side arm, the following swing characteristics may result:

    • Chicken wing on the lead arm (downswing)
    • Difficulty keeping the club on plane-scoop

    Stretch #2: Quadratus Lumborum-The Side

    As you can see in the diagram above, the QLO muscles attach the top of your pelvis to your spine. If they are too short and tight they will limit your ability to rotate the trunk in the opposite direction. We test for this using the seated trunk rotation test.

    The Seated Trunk Rotation Test is designed to identify how much rotational mobility is present in the thoraco-lumbar spine. Good separation between the upper and lower body is important to help generate speed and maintain a stable posture during the golf swing.

    Many golfers lack true thoracic spine rotation. The lack of rotation may cause them to create excessive lumbar spine rotational forces or over use the shoulder joint to compensate for limited thoracic spine mobility.

    *A golfer should have adequate shoulder flexibiltiy in the QLO and mobiltiy in the T-Spine to be able to rotate the trunk 45 degrees in each direction.

    If you lack this ability the following swing characteristics might result:

    • stand up in the backswing
    • loss of posture
    • flat shoulder plane
    • reverse spine angle
    • or sway

    Stretch #3: Hip Flexor Stretch-Quads/Psoas

    As you can see in the diagram above, the psoas muscle attaches the top of your femur to your spine. The other hip flexors attach your femur to your pelvis. If they are too short and tight they will limit your ability to control your pelvis. We test for this using the pelvic tilt test.

    The pelvic tilt occurs in the downswing portion of the golf swing. At impact the pelvis goes into a posterior tilt. (It’s just hard to see because they’re moving so fast.)

    *A golfer should have adequate flexibiltiy in the hip flexors to be able to control pelvic tilt and pelvic tuck. It’s critical to control pelvic tilt in order to stay in posture throughout the downswing as well as transfer power to the ball.

    If you don’t have the ability to control pelvic tilt and tuck the following swing characteristics may result:

    • Thrusting your hips towards the golf ball on the downswing (early extension of the hips)
    • and coming out of posture (stand up too early). The result is your lower body gets in the way of your upper body and your hit the ball out of sequence.
    • LOSS OF POWER

    The hip flexors are know as the functional antogonists to the gluteus maximus. (short-tight hip flexors cause long-weak hip extensors). Since the glutes are known as the King of The Swing (because they are the body’s largest and most powerful muscle, in order to be a powerful ball striker you need access to them. Tight hip flexors causes loss of access to the glutes and will result in a loss of power! PERIOD!

    Brett’s Bottom Line:

    Performing these three stretches reularly will help you gain the golf flexbility you need to get in and maintain posture throughout the swing. This gives you the ability to perform a repeatable and powerful golf swing with less likelyhood of injury.

    I’ve been using the Swiss Ball as a stretching and exercise tool since taking the Swiss Ball Training and Advanced Swiss Ball Training for Rehabilitation courses in the early 2000’s.

    How To Pick A Swiss Ball?  

    The only ball I endorse is the Duraball Pro. It is by far, the best ball I’ve used since 2000!

    What Size Should I Get? 

    When selecting size, the ball should be big enough so that when sitting on a fully inflated ball your hips and in-line or higher than your knees. Never lower!

    Swiss Ball Size Guide

    YOUR HEIGHTBALL HEIGHTBALL SIZE
    Up to 4’10″ (145cm)18 inches (45cm)Small
    4’8″ to 5’5″ (140 – 165cm)22 inches (55cm)Medium
    5’6″ to 6’0″ (165 – 185cm)26 inches (65cm)Large
    6’0″ to 6’5″ (185 – 195cm)30 inches (75cm)Extra Large
    For more great golf flexibility stretches and exercises on the Swiss Ball give me a call to claim your FREE Strategy Session. (917) 596-8485.
    To Longer Drives, Lower Scores And Fewer Injuries! Brett The Golf Guy

     

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  • 07/14/2017 - Brett Cohen 0 Comments
    “What, Is That A Titleist? Golf Fitness, New York, NY

     

    Do you remember the 1994  Seinfeld episode when George pretends to be a marine biologist and wades his way into the ocean to save a suffocating whale? It culminates with George, Jerry, Elaine, and of course Kramer sitting at their booth in the diner as George recalls the tail of how he saved the great fish (mammal)…LOL, by removing the obstruction from the blow hole of the whale. As George comes to the end of the story and pauses as he pulls out a golf ball from his jacket pocket. In what would become one of the funniest pauses and punch lines in televistion history, Kramer, who earlier had been teeing off into the ocean sheepishly asks, "What, is that a Titleist?" No matter how many times I watch this clip it still makes me laugh.. Check it out here on Youtube.

    Why A Titleist? 

    Well, Titleist is the Word’s Number #1 selling golf ball and is the Number #1 golf ball on the PGA tour. Titleist is synonymous with golf.

    History Of Golf Fitness? 

    Not that long ago it was deemed that in order to be a good golfer you only needed three things:

    1. Good Instruction – Learing all aspects of the game: short game, basic fundamentals, specialty shots, etc.
    2. A Good Mental Game – Knowing how to deal with mental stress placed on great players.
    3. Good Equipment – Making sure the golfer is fit properly and has the appropriate set make up.                                                            

    But in 1996 Tiger Woods changed the Triangle of Instruction by adding fitness to his golf bag. Today we don’t have a triangle but a six prong approach to good golf.

    1. Basic Instruction
    2. Advanced Instruction
    3. Course Management
    4. Mental/Emotional Component
    5. Equipment
    6. And Now-Physical Conditioning (the better the athlete, the better the golfer)

    "The reason I play at such a high level, and hopefully will continue to play a high level for next 10, 15 years is because of the work I do in the gym." _Rory McIlroy

     

    Today you’d be hard pressed to find a PGA or LPGA player who is not spending time in the gym as well as the course! In order for elite players to compete at the highest level, they need to prepare and maintain their bodies for competition. Because of that, today’s player’s are more powerful, more athletic and better equipped at an earlier age to perform at the highest levels while older players are extending their careers at incredibly high performance levels.

    But Golf Fitness Isn’t Just For Professionals!

    In fact, the average amateur needs golf fitness as much, if not more, than the professionals and here’s why:

    "The average amateur golfers is not physically capable of performaing the required body movements that are involved in a mechanically correct golf swing." _Brett The Golf Guy

    "Until you can get into a position, until you can move the joints the way they need to move, it will be very difficult to enhance your power and hit the ball with consistency. If we look at most people that struggle with golf it’s because they lack mobility." _Mike Boyle, World Famous Strength & Conditioning Coach

    So What’s Golf Fitness Anyway? 

    Simply, it’s having the physical abilities to get into position to perform a repeatable and powerful swing while reducing your risk of injury. 

    "Golf fitness is not beach fitness…it’s not about looking good. Ultimately it’s about becoming better on the golf course. Getting in ‘golf shape’ requires a program with a distinct defiition of success. Measure movement quality, not your waistline."_Jason Glass, Titleist Performance Institute Faculty 

    Paradign Shift

    The game has reached a point where its participants do not need convincing that better fitness, biomechanics and health will improve their chances of playing their best. Today’s golfers need to be convinced that their instructors are up to date with the latest information on the sport.

    Golfers want to trust their coach, instructor or practitioner. TPI Certification gives golfers that trust!

    • 15 of the last 18 Major Championships Were Won By Players Advised By A TPI Certified Expert
    • 25 of the top 35 Players In The World Are Advised By A TPI Certified Expert
    • 52 of the last 63 PGA Tour Events Were Won By Players Advised By A TPI Certified Expert 

    I am proud to say that I have been certified by the Titleist Performance Institue as a Golf Fitness Professional since 2010. Click here to check out my TPI profile.  http://www.mytpi.com/experts/info@nygolffitnessguru.com

    If you are taking lessons from a golf pro (and you should be) they can ONLY teach you based on your body’s capabilities or lack there of. If you can’t get into a good position to swing the club, you must learn a compensation pattern.

    "A Golf Pro is basically telling you that we think this is the best way to express our physiology to move the ball. But if you physically can’t do it you’re going to spend thousands of hours working with a pro who has become a master at addressing your movement compensations…If you show up with the full capacity to move the way a golf pro wants you to you can  use their expertise to become a better golfer because you possess the movement foundation to do so. That’s the central difference between a golf pro and a golf fitness professional." __Kelly Starrett, author of The Supple Leopard

    Brett’s Bottom Line:

    Golf fitness isn’t about looking like a bodybuilder. It’s about being fit to play the game at your highest level and doing so without causing injury. It’s about understanding how your body’s limitations can influence the golf swing and how to address those limitations through the proper channels; whether it’s through swing instruction, physical rehabilitation or strength and conditioning exercise.

    "The fact is most golfers’ bodies don’t work they way they need to -to play golf the way they want to."_Brett The Golf Guy

    If you don’t work out and you’re playing golf, you should be. Don’t wait until you’re hurt to get your body working the way it should be.. If you’re gonna play golf and you’re gonna get new clubs and you’re gonna take a lesson…. you should be stretching and working out.   

    Whether you are 45 or 85, I train you with the best techniques I can. The same principles used with todays’ tour players. And it works! Here’s the proof..

    "At age 78 I wanted to reach my fitness limits so I could bring back my game to where is was 10 years ago. After 3 months of training I have already begun to ‘shoot’ my age. I shot a 75, 77 and 78 twice! This has been my goal going back 2 years." _Hank C., NYC 

    If you’re reading this you want to Play Golf Better! I can help you do just that. Together we will turn your body into an assess, not a handicap. 

    Give me a call to schedule your FREE Strategy Session. (917) 596-8485

    To Longer Drives, Lower Scores And Fewer Injuries….#Brettthegolfguy

     

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  • 07/11/2017 - Brett Cohen 0 Comments
    Golfers Welcome-Others By Appointment: Golf Fitness, NYC

     

    Would you like to play golf better? You’re a golfer. Of course you would! Whether you happen to be a seasoned professional or a competitive amateur, who doesn’t want to improve their game.

    But golf is hard! 

    "Golf-an easy game that’s hard to play. And it’s even harder when your own body gets in the way."_Brett The Golf Guy

    The fact is the average amateur golfer isn’t physically capable of performing the required body movements that are involved in a mechanically correct golf swing.

    That’s where I come in. As a golf fitness expert, I help golfers assess and overcome the physical restrictions that prevent them from playing their best golf. And that leads to Longer Drives, Lower Scores and Fewer Injuries!

    "Like so many others, I took regular golf lessons but resisted the notion that I was out of shape. I have been working with Brett for 3 years and I now understand what I believe to be true for virtually every golfer over 50, namely that we are physically unable to produce the swing that our pros are teaching us."_Mark C. NYC
     
    What Qualifies Me To Work With Golfers?  
    My journey into golf fitness began in 2001 when I began to study for the C.H.E.K Institutes Golf Biomechanic’s Course. I studied the book, exercises anatomy tapes, etc. for a year. Then in the spring of 2002 I went to the C.H.E.K Institute headquarters in San Diego, CA and began a week long intensive with Paul Chek himself. This culminated with a 2 hour written and 2 hour practical exam. Sounds hard? It was! The practical exam left some students in tears because the failed. But this was just the beginning of what would become a long, long journey into golf fitness. 

    In June of 2010 I went to the Perform Better Fitness Summit in Providence, RI. There I met Dr. Greg Rose, one of the founders of the Titleist Performance Institue. After his presentation I was completely convinced that in order to have a better understanding of the golf swing, how to assess how golfers move in relation to the golf swing and how to overcome the physical restrictions that prevent them from playing their best golf – I needed to get TPI Certified! Boy, am I glad I did. The education I have and continue to receive from the staff at TPI is invaluable to my career and the success of my clients. 

    Shortly after passing my level 1 exam in September, 2010 I began a year and a half stint and the prestigious golf centric gym in SoHo, NYC-Drive 495, working alongside owner Don Saladino.

    Since leaving Drive I have taken the level 1 course an additional 3 times, gone to the TPI World Golf Fitness Summit in New Orleans in October of 2016 and completed my level 2 coursework. I am excited to announce that in October of this year I will be joining my level 1 and level 2 instructors and for the level 3 course at TPI headquarters in Oceanside, CA.

    Why I Love Working With Golfers? 
    Golfers are a different bread. Successful and motivated men and women who have a passion for the game, for tradition and a dedication to improve themselves-physically, so they have the full capacity to Play Golf Better!
     
    All the golfers I have worked with over the last 15 years put in the time and effort that is required to improve how they move so they can improve how they play and keep themselves fit and healthy, not just for golf, but for life.  
     
    "I am a high handicap golfer in my early 60’s who needed someone to help me learn to perform the requisite physical movements required to hit the golf ball further (and still stay on the fairway). I have had a number of trainers and golf instructors over the years; Brett, is by far the best in helping me achieve my potential."_Al, NYC
     

    Listen, you can take all the golf lessons in the world and spend endless hours practicing. But all of that money and time that you invest is not going to help you get into position to swing the golf club properly, play with consistency and avoid serious injury.

    If you want to banish, once and for all, those feelings of utter frustration that occur that make you want to break your club in half over your knee I can help.

    There is a better way to excel at the game you love and, at the same time, make your body the best friend you will ever have on a golf course. So if your body doesn’t work the way it needs to – to play golf the way you want to – come see the guru. NY’s Golf Fitness Guru.

    https://nygolffitnessguru.com/about-brett/

    It’s Time To Improve Your Game

    I’m is just a phone call or email away.

           (917) 596-8485 or info@nygolffitnessguru.com

      New York Golf Fitness Guru

    "Feel the difference in your body. See the difference in your swing."

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  • 07/10/2017 - Brett Cohen 0 Comments
    More Than 50% of Golfers DON’T Have This Ability! Are You One Of Them? Golf Fitness, NYC

     Do you sway or slide in your golf swing? 

    The swing characteristic know as swaying is defined as any kind of lateral motion away from the target in the backswing

    The swing characteristic know as slide is defined as any kind of excessive motion toward the target in the downswing.

    Although some great players sway and slide, it’s not optimal for the average amateur golfer who is trying to keep the club on plane. Swaying makes it very difficutly to keep your head still in the back swing and your eyes on the ball. It also makes it difficult to transfer your weight during the transition from the backswing to the downswing.

    It’s typically a sign of a hip mobilty deficit in the trail leg (right leg for a right handed golfer). A slide means its hard for the golfer to rotate the torso around his lower body, the hip, on the lead side (left leg for a right handed golfer). Excessive lower body movement towards the target line in the downswing makes it very difficult to get power during impact as you cannot completely rotate your torso towards the target line.

    Question: How We Can Identify If You Are Likely To Sway Or Slide. Answer: With Testing.  

    The Body/Swing Connection for the Lower Quarter Test:

    In this screen we’re checking the body’s ability to rotate the torso around the hips. If you have any mobility issue in the trail leg (right on a right handed golfer) it will be very difficult to keep your right leg  stable and rotate the torso around that hip. So what most golfers will do is: sway, stand up, or move the spine towards the target line and away from the right hip.

    *Any reduction in internal rotation on the right leg can lead to an inability to rotate without losing posture on the backswing. Golfers that lack internal rotation of the right hip tend to SWAY (their hips move AWAY from the target line during the backswing). Same thing applies to the lead leg.

    If you lack good rotation on the lead leg you might not be able to post on that leg in the follow-through and: slide, early extend, hang back and not even shift weight to that left leg.

    *Golfers that lack internal rotation of the left hip tend to SLIDE (their hips move TOWARDS the target line during the downswing). Lack of Internal rotation can also lead to "Reverse Spine Angle" and "Hanging Back" swing fault characteristics.

    How Can We Fix It? 

    The first step in improving hip mobility is to do some foam rolling to improve the soft tissue around the joint. For this we are going to use a foam roller like "The Big One" by Tiger’s Tail USA.

    The second step to improving hip mobility is to stretch what you just rolled. Here are two of my favorite stretches for the hip external hip rotators.

    1) Supine Figure 4 stretch

    2) The next stretch is called the Seated 90/90 Stretch

    The third step to improving hip internal rotation is to incorportate some standing exercises that force the hip into internal rotation. There are many. Here are two of my favorites.

    1) The Split Squat with Shoulder Rotation-this exercise can be done using bodyweight only at first and then progressing to adding load with any of the following: Cable, bands, dumbbells, medicince balls, sandbags, etc. Unlike the image here I want you to turn your shoulder and rib cage around the front leg without moving your head. Teach your brain the pattern of keeping your head still while the shoulders move underneath it.

    2) Single Leg Stork Turns

    The single leg stork turns requires stabilily, balance and mobility in the down leg. Simple hook one foot behind the opposite knee. Rotate your torso around the fixed leg. Using is mirror is helpful as you want to see the hip move, not just the knee on the opposite side. Try to do this for :30 seconds each side. 

    3) Pelvic Rotation Test

    Lastly, try the Pelvic Rotation Test, which is part of the TPI Level 1 testing. You can start with holding a club or stick in the center of the body to add an element of stability, then try the same movement without it.

    This test directly relates to the Kinematic Sequence. The best golfers in the world initiate the downswing with the lower body. Therefore, it’s critically important to disassociate the lower body from the upper body if you want the lower body to lead. If you can’t disassociate, you might see the upper body lead the downswing (that is over the top/casting, scooping, chicken winging).

    Instructions: Assume mid iron posture. Arms crossed at the shoulders. Do not move the upper body and try to rotate the lower body from the belt line and below, back and forth.

     4) Lateral Med Ball Throw

    I like to have my clients finish with the release of an implement. Using a medicine ball is an excellent way to reinforce the new mobility you’ve gained from the above exercises. This can be done with a wall or a partner. Make sure you perform the exericse in both directions. I recommend no more than 5 per side each set, up to 3 sets. 

    Brett’s Bottom Line:

    The above exercises and drills drill will help you rotate your torso around each hip without moving your body laterally! They will also help your brain understand how rotating should feel while increasing your body awareness. This in turn will help you learn the right way to move during the golf swing!

    If you have any questions about how to I can help your body move the way it needs to so you can play golf the way you want to… give me a call to set up a FREE strategy session. 

    To Longer Drives, Lower Scores and Fewer Injuries.. Brett The Golf Guy 

     

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  • 07/08/2017 - Brett Cohen 0 Comments
    This Will Help You Play More Golf-Part 3: Golf Fitness, NYC

     

    In Part 1 of this blog series I spoke of the need to have Recovery & Regeneration strategies in place if want to play your best golf this summer. 

    Strategy #1 was a passive form of regeneration. Sleep. Getting enough hours and during the right time frame (10 pm to 6 am) is key to giving your body and mind time to recover. 

    Strategy #2 was to perform Self-Myofascial Release techniques using a foam roller such as the Tiger’s Tail Big One.

    The third strategy is to apply some post event stretches to the most used muscles in golf.

    The Difference Between Pre-Event and Post-Event Stretching

    Many amateurs don’t natually possess the level of flexibility needed for optimal swing mechanics. Such factors such as sitting for long periods of time at work, old orthopedic injuries or current aches and pains may limit the range of motion needed to swing the club effiectively and efficiently. Even if you are flexibile enough for golf naturally, a pre-event warm-up will help you avoid injury and prepare your mind and body for the activity to follow. BUT the right type of stretching must be applied. For instance, the static holding techniques we will apply in the post-event section is not desirable before exercise. In the pre-event phase we want to move in and out of positions more rapidly as the brain will recognize the relative timing pattern that is relavent to the movement used in your activity. To learn my Dynamic Warm-Up For Golf simply download the pdf by clicking this link-https://nygolffitnessguru.com/warm-up-guide/ and/or watch is on YouTube: 

    Post-Event Stretching

    Stretching after any athletic event is a good means or reducing post-exercise muscle soreness. When muscles fatigue, they tighten and the blood flow throught them is reduces. To prevent unecessary and unwanted muscle soreness after golf, it is a good idea to perform post event stretching.  In post-event stretching we are doing the opposite of pre-event. Now we want to isolate major muscle groups used in golf and hold them in a stretch position typically for :30 seconds or longer. 

    What To Stretch

    • Neck side flexors
    • Lateral flexors-oblique abdominals
    • Lumbar erectors
    • Hamstrings
    • Hip rotators
    • Rectus abdominis
    • Hip flexors

    Best Time To Stretch

    The best time to do your static stretching is at night (withing 1 – 2 hours before bedtime). While you sleep is when a significant amount of healing takes places. If you go to bed with shortened muscles from work and golf, your muscles will heal progressively shorter. Doing these stretches before you sleep helps restore muscle length and allows the muscles to heal at their optimal length.

    "Stretching without rolling is like pulling on a knot in a shoelace. It only gets tighter."_Brett The Golf Guy

    Before you stretch you must roll. Remember, your muscles are sheathed in a casing (fascia). Muscle tissue doesn’t just get short, it also gets dense. If fascia is abnormal or injured, and athlete will never achieve optimal levels of flexibility, strength or power… not matter how much stretching you do.

    If you don’t have time to do both, roll and skip the stretching. 

    Brett’s Bottom Line:

    Increasing flexibility through stretching is one of the basic tenets of physical fitness. Stretches help lengthen short or stiff muscles by reprogramming your muscles to a new range of motion.  Stretches alleviate the aches and pains associated with training & sport and help bring your body back to balance.  If you don’t give your body the time and tools to recover, it’s never going to improve. To get superior performance out of your training, you need to combine quality work with quality rest. The better and more rapidly you recover, the more quickly your body adapts to the stress of exercise and the sooner you can do another high-intensity workout, in other words-play more golf!

    The Holy Trinity 

    To get the most of your body apply the following rules:

    1. Hydrate (drink sufficient amounts of water)
    2. Manipulate (apply self-massage techniques)
    3. Elongate (apply pre and post event stretching techniques)

    There you go. You’re on your way to Longer Drives, Lower Scores and Fewer Injuries! 

    To schedule your FREE Strategy Session call (917) 596-8485. 

    Brett The Golf Guy  

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  • 07/07/2017 - Brett Cohen 0 Comments
    This Will Help You Play More Golf-Part 2: Golf Fitness, NYC

     

    In Part 1 of this blog series I spoke of the need to have Recovery & Regeneration strategies in place if want to play your best golf this summer. Strategy #1 was a passive form of regeneration. Sleep. Getting enough hours and during the right time frame (10 pm to 6 am) is key to giving your body and mind time to recover.

    Click here to read Part 1: https://nygolffitnessguru.com/2017/06/29/this-will-help-you-play-more-golf-part-1-golf-fitness-nyc/

     In Part 2 I will cover the next most important recovery & regeneration strategy which is Self-Myofascial Release (or what it commonly called "Foam Rolling". Unlike sleep, which is passive, SMR is active. It requires some effort on your part. You are massaging yourself. It takes a few tools, a little skill and a little time. But it’s totally worth it as you will feel like new when you’re done. 

    Benefits of SMR

    SMR is a form of regeneration that aids in the repairing of muscle cells and other soft tissue that have been damaged from the hard work of training and playing. It helps to restore damaged living tissue to normal function. Normal function means your muscles are elastic and ready to perform at a moments notice.

    • SMR works to ‘unwind’ your body’s myofascial system, restoring it to its natural balance and alignment.
    • It helps clear restrictions in the body, thus allowing it the opportunity to work better as a whole and more efficiently.

    For those who don’t already know, your myofascial system (muscle + fascia) is the web of connective tissue that spreads throughout the body and surrounds every muscle, bone, nerve blood vessel, and organ to the cellular level. 

    Facts on Fascia

    • Fascial is composed mostly of water and two kinds of protein (collagen and elastin).
    • Fascial sheathes enclose individual muscle fibers, and like a "web" emerges at the end to form tendons. This means, that practically speaking, muscle and fascia are one!
    • Fascia, then is the unifying factor of the body’s movement system. 

    "The fluidity of your fascia will determine the fluidity of your movement."_Brett The Golf Guy

    Keeping Fascia Healthy-Tools of the Trade.

    The first part of fascial health is hydration. Since fascia, as is the rest of your body is approximately 70% water it’s essential to maintain optimal hydration levels. I suggest 1/2 your body weight in ounces of water per day, minimum

    Once we have covered that we are ready to roll-literally. You will need some type of massage tool to massage your muscles and fascia. 
    These days there are many types of tools to choose from to perform SMR, and each one has something different to offer. The general rule of use is when first beginning to learn SMR use something on the softer side until your body’s tissues get accustomed to the pressure. (I suggest a massage stick (like The Tiger’s Tail, a soft white foam roller, of a soft covered roller such as "The Big One", also made by Tiger’s Tail USAhttps://www.tigertailusa.com/collections/all

    Once you’ve been rolling for a while you can eventually progress to harder and more aggressive rollers that have grooves or projections in them. These provide deeper pressure into the tissue and can take a bit of time to learn to tolerate.

    SMR or Foam Rolling is one part of the exercise paradigm where discomfort is encouraged. If it doesn’t hurt a little it’s probably not doing your body much good.

    "Find it and Grind It"

    General guidelines for use:

    • Move your body over the object searching for what is commonly called a "trigger point". This can simply be thought of as a place in the body that needs to be kneaded.. Find it, grind it and move on.. Use several times a day if necessary.
    • SMR release works well both before and after activity.


    Brett’s Bottom Line: 
    Regeneration through tissue manipulation is crucial for the body to experience the gains made through training. To get superior performance out of your training, you need to combine quality work with quality rest.  The better and more rapidly you recover, the more quickly your body adapts to the stress of exercise and the sooner you can go play another round of golf.
    Take your golf game to the next level:
    To schedule your one hour SMR lesson call: (917) 596-8485  

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  • 07/03/2017 - Brett Cohen 0 Comments
    The Golf Pro You Need To Know-Golf Fitness, NYC

     

    Want to improve your game without having to leave the city? Meet Jim McLean Certified Golf Instructor Evan Cather.

    Evan comes to Randall’s Island from The Jim McLean Golf School at The Doral in Miami, Florida. Evan has been a featured golf instructor on http://www.revolutiongolf.com and has taught numerous Florida mini tour professionals and the Switzerland National Golf Team.

    Evan is originally from Normal, Illinois. He has been working in the golf industry since the age of 16 where he began learning the golf swing from instructor Craig Onsrud of Ironwood CC. Evan played Varsity Golf for four years at Taylor University in Upland, Indiana where he graduated in 2012 with a Bachelors Degree in Sports Management. At Taylor he was co-captain of his golf team and always looking for ways to improve his team’s competitiveness.
     

    Evan’s teaching has been influenced by some of the best instructors in the country including Jim McLean, Grayson Zacker of Jim McLean Golf School, and Garrett Chaussard of Cog Hill Chicago.

    His work experience includes:

    • Jim McLean Golf School- Miami, FL

    • La Grange CC- Chicago, IL

    • Chicago Golf Club- Chicago, IL

    • Crestwicke CC- Bloomington, IL

    • Career Tournament Low Round 68

       

    Evan is a passionate instructor who cares deeply about his student’s golf success. He focuses his teaching around helping the student create a repeatable ball flight with a center ball first contact. He is a larger believer in helping his students improve their body motions so that the club can swing in a consistent, repeatable, and powerful motion. 

    If you would like to improve your game and take it to the next level, come and train with Evan Cather – Certified Golf Instructor

    You can also follow Evan on Instagram at: evancathergolf​​​​

     

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  • 06/29/2017 - Brett Cohen 0 Comments
    This Will Help You Play More Golf-Part 1 – Golf Fitness, NYC

     

    During the prime golf season months of May through October many of you will be out on the course swinging away – two, sometimes three days in a row. And if you’re reading this, it’s like you body is ill prepared for such rigorous activity in the first place. 

    So how can you play often and recover adequately to play well?  Recovery & Regeneration… 

    "Recovery is the limiting factor in performance for any athlete." _Brett The Golf Guy

    There Are Two Modes To Recovery & Regeneration 
    1-Passive Recovery, which requires no effort on your part. (e.g. getting massage, sleeping, ice baths)
    2-Active Recovery, which requires some effort on your part.

    Think of recovery & regeneration as a vacation from stress. It’s giving your body a time out so it can recover and come back strong. How rapidly can your body’s soft tissues and nervous system recovery from the stress of sport?

    This blog will focus on passive recovery in the form of getting enough sleep.

    Most of you don’t sleep nearly enough. As a C.H.E.K Holistic Lifestyle Coach I learned long ago about the natural rhythm’s of the body and how important they are to optimal health and well-being.

    As primal beings we were designed to follow the rhythm’s of the sun and the moon.

    A productive day at work and a successful day on the course begins the night before by getting enough sleep. You parents had a bedtime for you when you were in school for a reason…. so you woke up rested and refreshed the next day, thus affording you the best opportunity to learn in school. Well the job at the office isn’t any different. The same principles of health and wellness still apply to adults.

    How much sleep do we need?

    Well, individual needs vary, but most experts agree that we should be getting between 7 – 9 hours per night. 

    It’s not just the amount of sleep that’s important but the time periods in which you get that sleep. Our basic physiology is the same as our ancient ancestors who lived by the natural rhythms of the sun, moon and seasons, but in modern times we are exposed to artificial light long beyond the setting of the sun. It’s this "bucking of nature" and staying up long past 10 p.m that we run into all sorts of problems.

    Our physical repair cycle is from 10 p.m. to 2 a.m. and our physiological repair cycle is from 2 a.m. to 6 a.m. If you continually miss these essential repair periods your body will not completely recover from physical and emotional stress. This eventually leads to a depressed immune system, chronic fatigue and illness. 

    3 quick bedtime tips:

    1. Stick to a schedule: Your body doesn’t understand the difference between Tuesday night and Saturday night. Aim for a consistent bedtime every night.
    2. Sleep in complete darkness: Any light in the room with penetrate your eye lids and stimulate your brain to wake you up. Watching T.V. in the room to fall asleep to is a no, no
    3. Avoid alcohol and desserts before bedtime: They will spike your blood sugar levels and have you waking up in the middle of the night.
     

    Brett’s Bottom Line: Not getting enough sleep is nothing you want to brag about. Get to bed on-time, and you’ll thank me in the morning. 

    To Longer Drives, Lower Scores and Fewer Injuries. 

    Don’t Forget to Download my Free Dynamic Warm-Up Guide For Golf

    https://nygolffitnessguru.com/warm-up-guide/

    or watch it on YouTube

     

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  • 06/28/2017 - Brett Cohen 0 Comments
    Golfers-Don’t Leave Home Without It! Golf Fitness, NYC

     

    Four to five hours is a long time to be swinging away in the hot sun. If you want to finish strong in the clubhouse you’re going to need to get some quality fuel in your body to help you avoid a late round crash. 

    Here’s the problem: 

    You either forget to eat before you play or you’re eating the wrong ratio of foods and then hunger sneaks up on you and you eat anything you can get your hands on.

    A great way to guarantee a good day out on the course is to start the day properly hydrated and fueled and plan ahead by packing some suitable snacks. 

    In order to play your best you need to be prepared, mentally and physically. There are certain things you have control over and other things you do not. If you’ve have done the training in the gym, put in the practice time and been properly fueled you can go out there and enjoy yourself! Leave the rest to the golf gods!

    If you haven’t done all of the above then you’ll have a lot more on your mind than you need to. 

    Pre-round nutrition is very important for your performance on the course to give you that long lasting energy and focus. And that comes back to breakfast! Breakfast is the key. Whether you have tee-time at 8:00 a.m or at noon, remember-breakfast will have a great effect on either tee-times.

    Blood Sugar Control.
    Blood sugar control is key to your overall health as well as your performance on the golf course. It all starts with your blood sugar. Ultimately controlling your blood sugar will control your hormones, your mood and your strength levels. So it’s really critical that we get this down because it will you perform better on the course, at work and in the gym. So the first foundational principal for blood sugar control is to start your day with breakfast! You’ve got to eat breakfast first thing in the morning to stabilize your blood sugar levels.

    When you wake up after a nights sleep you’ve been deprived of water and food for 8 – 12 hours. So the first thing you need to do is drink that glass of water and then prepare your breakfast. Having a balanced breakfast can even help control blood sugar levels after lunch. It’s what’s know as the second meal phenomenon or the second meal effect. So what studies have shown is that if you eat breakfast vs. not eating breakfast, your blood sugar control is much better after lunch, no matter what you eat for lunch. So it’s really critical that you eat a proper breakfast in the morning so that your blood sugar levels are better even later in the day.

    Would you take your car out of the garage for a 4 hour drive with an emptly gas tank? 

    So the question on your minds is, well, what should I eat for breakfast? So what it comes down to is this: The meal should contain sources of all three macronutrients; proteins-fats and carbohydrates. With an emphasis on protein intake. Not only does that help get the blood sugar stable but it will supply you with those all important amino acids the brain and the body need to function optimally.

    Experimenting with foods.

    Some foods may not feel like they’ve digested before you start swing the club. So you’ll need to experiment a little here with different foods or different ways to prepare your foods so that you get the energy you need without intestinal discomfort on the course. Don’t be afraid to experiment. That goes for the timing as well. Some can eat just an hour before they play, others may feel they need more time to digest and feel comfortable. 

    Don’t wait until the day of a tournament to try something new! Find something that works for you and stick to it! 

    "Wait a minute Brett.. I hear what you’re saying….BUT I don’t have time to prepare a full breakfast before my morning T-time."

    I’ve got your covered. I have some suggestions for you.. They will be in next weeks blog.. Stay tuned!

    To Longer Drives, Lower Scores and Fewer Injuries!

    #Brettthegolfguy

     

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  • 06/26/2017 - Brett Cohen 0 Comments
    Golfers-Put This On Before You Play! Golf Fitness, NYC

     

    Summer. It’s finally here. And for golfers living in the Northeastern United States that means playing golf out in the summer sun, 2-sometimes 3 days a week. 

    While some direct sun exposure is desired and actually good for you, being exposed to direct sunlight for 3 – 4 hours at a time can leave it’s mark. Sunburn!

    So how do you stay safely protected from the sun and still enjoy a day out on the course?

    Let’s start with the obvious.. Instead of wearing a visor like this poor dude above, wear a full cap to keep the top of your head covered. 

    Next, wear a shirt that has sun protection already built in. Most major brands have been doing this for a few years. It’s common in camping, hiking, running and now golf clothing.

    Lastly put on some sunscreen. But before you buy it and slather it on there’s a few things you should know. Most commercial sunscreens contain an ingredient known as oxybenzone. The problem with oxybenzone is that is suspected to actually contribute to skin cancer!

    According to the Environmental Working Group, there are several suspected dangers associated with Oxybenzone. Despite its sun protective abilities, it has been shown to penetrate the skin and cause photo-sensitivity. As a photocarcinogen, it has demonstrated an increase in the production of harmful free radicals and an ability to attack DNA cells; for this reason, it is believed to be a contributing factor in the recent rise of Melanoma cases with sunscreen users. Some studies have shown it to behave similarly to the hormone estrogen, suggesting that it may cause breast cancer. It has also been linked to contact eczema and allergies. 

    It‘s been found that 97 percent of Americans are contaminated with oxybenzone.

    Wait, There’s More!
    The sunscreen industry uses vitamin A in its formulations because it is an anti-oxidant that is thought to slow skin aging. However, a U.S. Food and Drug Administration (FDA) study found that a form of vitamin A, retinyl palmitate, when used in sunscreen and therefore exposed to sunlight may actually speed the development of skin lesions and tumors. Additionally the  EWG (Environmental Working Groups) analysis found that more than 60 percent of products reviewed provide inadequate UVA protection, and are actually so ineffective that they would not be approved in the European market.

    What Sunscreens Are Safest?
    Look for sunscreens where the primary "active ingredients" are either Zinc Oxide or Titanium Oxide. Both have been found to be safe and provide you with broad spectrum protection.

    Here are two of my favorite brands


    Brett’s Botton Line: 
    First, the sun is good for us! Human skin can make large amounts of vitamin D when lots of skin is exposed and the sun is high inthe sky. Your body is designed to get the vitamin D it needs by producing it when your bare skin is exposed to sunlight.  Optimizing your vitamin D levels may reduce your risk of as many as 16 different types of cancer, including pancreatic, lung, ovarian, breast, prostate and skin cancers. But if you apply sunscreen every time you’re out in the sun, you’ll block your body’s ability to produce vitamin D.  Nevertheless, if you plan to stay out in the sun all day it would be prudent to protect yourself.

    • Where a full cap and shirt with sunblock protection.
    • When buying sunscreen look for brands with Zinc or Titanium oxide.
    • Remember that even with protective clothing on your body, it’s still important to monitor your skin for the telltale signs of burning.

    BBL: The sun is good for you in limited amounts!

    To Longer Drives, Lower Scores and Fewer Injuries!
    Brett The Golf Guy

    The author is a:

    Titleist Peformance Institute Level 2 Fitness Instructor and

    C.H.E.K Institute Holistic Lifestyle Coach  

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  • 06/24/2017 - Brett Cohen 0 Comments
    Is Walking Enough? Boomer Fitness, NYC

     

    Just yesterday morning I stopped at an Upper East Side Diner for breakfast. Sitting at the booth in front of me were two men of a certain age, friends. They just sat down to order and were reflecting on their morning experience prior to arriving. One man proudly said to his friend, "I’ve already been to the gym." Excited to share his dedication to being fit. His friend lifted his head up from the menu and replied, "I just walk." As is his way was the way and walking is all you needed to do to stay "fit."

    Is Walking Enough?

    Walking is a motor pattern engrained in the brain. As infants we progress from rolling to crawling to walking. It’s a necessary movement pattern that allowed us to stay with the tribe, follow the herds around and keep up alive. It is so primitive that no matter what goes wrong with the body orthopedically, the brain will figure out an alternative way to move the body in gait. Walking in essence is-survival.

    But in modern day society, we tend not to move in the other patterns that are/were necessary for survival. Those being:

    • squatting
    • bending
    • lunging
    • pushing
    • pulling
    • twisting

    Gait is the seventh primal movement pattern, but in & of itselt, walking is not enough if you want to remain functionalBy functional I simply mean it helps you do things better or what Dan M. Ritchie, PhD and Cody Sipe, PhD (authors of Never Grow Old) call "doability". Your ability to clean the house, do yard work, hike a mountain trail, hit a tennis ball, ski down a mount or carry luggage with greater ease and less discomfort. To do all that we want to have a mastery of ALL the 7 fundamental human movement patterns.  

    Now don’t get me wrong. Walking is great. It’s movement. I love to walk. In fact I think that’s one of the best benefits of living in a city like New York. You can and should walk everywhere. My job gives me the opportunity to walk 7-10 miles/day. BUT, I still need to exercise!

    And when I say execise I am referring to doing things that allow me to maintain the following bio-motor abilities:

    • flexibility
    • mobility
    • stability
    • strength
    • power
    • balance
    • agility
    • speed<