Spring Up Your Game-Posture Test

Spend the next two weeks getting your game and body back in shape, so you can enjoy the summer season and maximize your performance.

Posture is perhaps the most crucial component of golf conditioning. It’s not the most glamorous, but how well you set up to the ball may ultimately determine the outcome of your shot.

If you lack mobility in your spine and hips, you won’t be able to set up comfortably over the ball at address position.  You may have to slump your shoulders or tuck in your hips which negatively affect how well you can turn and shift your weight in the golf swing.

Working on increasing flexibility and mobility in your low back and hips will help you set up more comfortably at address position and improver your over all posture on and off the course.

Day 3-Posture Test for Golf

  1. Get into your golf posture and take a club and hold it behind your body along your spine as shown.
  2. Keeping you spine and neck in alignment, bend from your hip sockets to create angle in between your hips and torso.
  3. Keep the shaft leaning on your upper back and lay if flat on your entire spine.
  4. If the club does not lay flat, then you have rounded shoulders or you are bending from your waist, not your hips.
  5. Adjust your posture until the club lays flat on your spine.

Discover a unique and simple program to improve your swing, shape your body and trim your score, visit Cardiogolf.com.

KPJ Golf Appears on Rinker’s Golf Tips this weekend 9-10am ET on SiriusXM PGA Tour Radio

Catch Rinker’s Golf Tips this weekend 9-10am ET on SiriusXM PGA Tour Radio. Host Larry Rinker, Guest on Saturday is Karen Palacios- Jansen and Sunday is James Leitz.

To participate call 866-469-0026

About Larry Rinker

Larry is considered by his peers to be one of the game’s best short-game coaches. His run on the PGA TOUR included 525 starts with a win at the J.C. Penney Classic, and leading the Tour in putting. He has played in every major championship (15) and has over 700 hours as an analyst and on-course correspondent for SiriusXM PGA Tour Radio.

Spring Up Your Golf Game-Eat Breakfast

Spend the next two weeks getting your game and body back in shape, so you can enjoy the summer season and maximize your performance.

Golf requires coordination, concentration, and a lot physical effort to play your best, so what you eat and when you eat it can be the difference between winning your club championship or member/guest and getting placed in the 4th flight. Your golf nutrition should supply you with a short-term boost, as well as with continued nutrients, to optimize and sustain your performance through a complete round of golf.

Optimizing your body’s energy and nutrient demand is crucial before for your round of golf.

Day 2-Eat Breakfast

The importance of breakfast is a principle of nutrition taught to children. If you want to perform well in school you need a good breakfast, and children who skip breakfast often have low energy, poor attention, and reduced performance because of low blood sugar. You wouldn’t send your child to off to school without eating breakfast, so why, as adults, do we not take our own advice? But don’t just grab any old thing to put in your stomach before you play golf or start your day.  Studies show that your breakfast should contain at least 30 grams of protein.

Sugary cereals, bagels or pancakes for breakfast are full of carbohydrates that may give you a quick burst of energy, but they also lead to a big insulin response that causes a drop in blood sugar in about two hours. This drop in blood sugar saps your energy and leads to snacking and the rest of the day you will be craving sugary and fattening foods.

We know now that the best way to stabilize blood sugar for children and adults is to eat fewer carbs and eat more protein.

When you wake up, it’s likely you have been without food for about 12 hours. Your body is burning fat – which is great – but also breaking down your lean tissues including muscle and bone. What you eat at the first meal determines how your body burns fat and protects itself for the rest of the day.

Breakfast determines your metabolic pattern. If the first meal is high in carbs and low in protein, the rush of insulin shifts your body from burning fats to storing fat and even converting the carbs you eat into new fat. Lack of adequate protein at breakfast also leaves your body breaking down lean tissues. The ideal breakfast contains mostly protein and a balance of carbohydrates and fat.

To assure we get the adequate amount of protein for breakfast, my husband, Dan Jansen and I use a protein shake call Qivana that combines the correct amount of protein and carbs for a complete meal. Getting breakfast right will energize your metabolism for the day and help you play better.

But don’t take my word for it.  Learn what the “Father of Metabolism”, Dr. Donald Layman, Professor Emeritus of Nutrition in the Department of Food Science and Human Nutrition at the University of Illinois, has to say about it.  For more information visit kpjgolf.myqivana.com

Spring Up Your Golf Game-Stretch


You know from playing other sports that if you go for long periods without practicing the skill, you lose feel and power.  When you stop doing something for an extended period of time that requires some form of athletic ability you tend to forget how to do it. Golf is no different.

If it’s been months since you’ve played golf regularly, it may take some time to get your feel and timing back after the long winter. Fitness expert Paul Chek of the CHEK Institute says that hitting a golf ball is comparable to lifting your four-rep max at the gym. You would never attempt to lift your four-rep max after months of not doing it, so why would you go out and play lots of golf without preparing your body and easing in to it?  Spend the next two weeks getting your game and body back in shape, so you can enjoy the summer season and maximize your performance.

Day 1- Stretch

Studies show that there is a correlation between stretching and relieving stress. Stress can restrict blood flow causing muscles to tighten. Stretching can help increase your circulation to loosen muscles and counter the effects of stress.

Stretch as many days a week as you can.

To play golf at your full potential you must have the ability to rotate almost every joint in your body to its functional capacity. If there are restrictions in the shoulders, torso, pelvis or hips, there will be compensations somewhere else in the musculoskeletal system, which results in faults in the golf swing and possible injury to joints and muscles.

External Shoulder Rotation

  1.  Extend your arm above your head.
  2. Reach over your shoulder and touch the top inside corner of the opposite shoulder blade, palm facing inwards.
  3. Hold position for 30 seconds.
  4. Repeat on the opposite arm.

Do 8 to 10 repetitions on both sides.

Mobile Hips and Glutes For Better Golf

Your ability to shift your weight on the downswing is based on how mobile and strong your hips and glute muscles are.  Weakness here can lead to hanging back in the swing, not only causing mis-hits but preventing power as well.  Incorporating exercises that strengthen your lower body will provide you with a power base to hit solid shots.

Basic Bridge Exercise

  1. Lie on your back and bend your knees.
  2. Slowly raise your hips off of the ground, so that your torso and legs form a straight line, like a plank.
  3. Hold position for 10 to 15 seconds.
  4. Return to start position.
  5. Repeat for 8 to 10 repetitions.


LPGA Master Professional & AAFA Certified Fitness Trainer