Move It Monday: Glute Bridge

Side Bridge with Leg Lift

How it’s done: Laying on left side with body in a straight line and elbow under shoulder, push into feet and elbow to lift hip off of the ground. When at max range of motion, lift right leg as high as you can. Lower leg and drop hip almost to the ground, then repeat motion. Repeat on opposite side of the body. (For advanced version, start with hand under shoulder rather than elbow. Ankle weights can also be worn to increase difficulty.)

For weight transfer: place both feet on the ground and press down with right foot and hold for 10 seconds.  Repeat with left leg.

How it benefits your swing: Increases strength through obliques, outside thigh, and knees, and improves balance. Improves hip control through swing.

Program:2-3 Sets per side; 4-12 Repetitions; 2-3 Times per week.

How Often Should You Apply Sunscreen??

The photo below is from the Golf Digest Website showcasing all the Sunscreen products a golfer needs to have.

Get An Early Start

The first rule of using sunscreen, and one that many people forget, is that it should be applied before you go out into the sun. You should apply sunscreen about half an hour before going outside, to allow it to penetrate the skin and begin to work.

Choosing an SPF Level

No matter how often you reapply your sunscreen, you need to choose the SPF level that's right for you. SPF, or Sun Protection Factor, gives you an idea of how long you can stay in the sun before getting burned. An SPF of 15 lets you stay out 15 times longer than if you didn't have any sunscreen. An SPF of 30 should let you stay out about 30 times as long. But keep in mind that reapplying sunscreen doesn't change the SPF! Reapplying SPF 15 isn't the same as starting out with SPF 30.

 

How Often Should You Apply Sunscreen?

According to the Australian Academy of Science, you should reapply sunscreen at least every two hours, or every hour if you're sweating a lot. Australia gets a lot of sun and has high rates of skin cancer-so they ought to know!  My sister spent a year in Australia teaching and she agrees with their statement.

If you notice your skin beginning to feel tender or turn pink, don't wait for the two hours to be up or you'll soon be needing sunburn relief. Reapply your sunscreen right away, and use a generous amount. Check the expiration date on the bottle to make sure it's still good; sunscreen can lose its effectiveness over time. And give some thought to your skin type, time of day, and time of year. Winter-pale skin will burn faster than summer-tan skin. Mid-day rays are stronger than morning or evening.

Waterproof or Water Resistant?

There's a difference between sunscreens labeled waterproof and water resistant. According to the FDA, water resistant sunscreen must continue to work at the same level for up to 40 minutes in the water. To be labeled waterproof, the sunscreen must maintain its SPF level for 80 minutes.

What this really means is that no sunscreen is truly waterproof. Check the label, and then reapply your sunscreen after about half an hour of swimming if it's "water resistant," or about an hour if it's "waterproof." If you're not swimming but you're sweating heavily, you may want to use these same time estimates to tell you when to reapply.

What's the best way to treat sunburn?

 Drink water to replace fluids, take some acetaminophen (Tylenol), and soothe the skin in cool water or, even better, milk, which creates a protein film that helps ease the discomfort, says the Skin Cancer Foundation. "When your skin begins to peel -- a natural part of the healing process -- use a non-greasy moisturizer to reduce itching," Dr. Robins says. Adds Dr. Andrew Jaffe, a dermatologist in southwest Florida: "A topical steroid can be prescribed by a doctor for a really bad burn."





What's In My Bag.....

With the July edition of What's In My Bag we have Ladies Club Champion Maureen Peet filling us in on everything she keeps handy in her golf bag:

My driver is a Calloway Razr X with a loft of 10.5

New this year (still struggling with it) is a 3 wood Calloway Big Bertha

Then I have a 9,7,5 wood a 6,5 hybrid, a S,P,7,8,9 irons .. All of these clubs are also Calloway Razr X.

I also have a Calloway 60 degree club ( stole from my husband)

Putter is a Odyssey blade.

Attached to my Cobra bag (won in a couples tournament) is my Bushnell, a towel, and my Goderich Sunset tag.

In my bag compartments I have...

Titliest "56" ProV1x golf balls imprinted with "Hit 'em straight"

Extra tees, extra gloves (I like ones where half of my fingers are exposed)

Hank Haney practice weight

Cleaning brush

Sunscreen and bug spray

Hand sanitizer, deodorant, hair brush, bandages, spare contact lenses

Ball retriever

I have a double ziplock bag for extra tees, pencils, ball markers

I carry a Under Armour long sleeve shirt and a extra jacket

Maureen Peet is an avid golfer who plays in numerous tournaments throughout the summer months.   (Hopefully John doesn't read the part about her 60 degree!!!)

Rules That Make You Go WHAT?????

Here are 8 Ridiculous Rules that Golf Fans are Unaware Of:

Searching for or Identifying Ball Covered by Loose Impediments in a Hazard

You hit your ball into a bunker but can’t find it immediately. You think it might be buried but can’t see it. You start moving sand around and finally unearth your ball, sweeping away some sand to identify it. Make sure you re-cover the ball with the sand, although you can leave a small part of the ball visible. If the ball moves, you can, at no penalty, replace it.

If you hit the ball without re-covering it, according to Rule 12-1b, it will cost you two strokes. That happened to Michael Hoey in the PGA Championship this year at Kiawah Island’s Ocean Course.

Ball Moving in Water

If you happen to hit your ball into a creek and the ball begins to move, you are permitted to make a stroke at that ball, according to Rule 14-6. What you’re not allowed to do is delay making your stroke to allow for the current to improve your ball position or lie. Bottom is hit it and get out or, maybe just a drop.

Touching a Loose Impediment in a Hazard

Your ball sails into a bunker. When you get to the bunker, you’re pleased to see that you have a good lie. As you reach for your sand wedge, a gust of wind kicks up and some pine cones get airborne from a nearby tree. When you look back, one of those cones has come to rest behind your ball.

If you opt to move the pine cone and play your shot, it will cost you two strokes, according to Rule 13-4/18.5. The rule says you have to play the ball (and the cone) as it lies.

Removing Morning Dew from Your Ball

If you are one of those golfers who loves to get out early, a.k.a., a "dewsweeper," your ball is almost always covered with that morning dew. If you are in the habit of wiping that dew off with your hands or a towel, you are in violation of Rule 13-2. Dew-wiping is a two-stroke offense. Dew, frost or water may be removed on the tee box before hitting the ball.

Flagstick Attended, Removed or Held Up

Good old Rule 17-1, Note 1 refers to something we all do without realizing that it’s against the rules.

You are chipping or putting from off the green, and someone is standing near the flagstick on the green. If that person is close enough to touch the stick, he is deemed to be attending it while a stroke is being made. So if your ball hits the flagstick, you are penalized two strokes, even though you were playing off the green.

A Bunker under Water

If you’re playing on a rainy day and insist on continuing even when the heavy stuff comes in, you may encounter the bunker that’s completely filled with water.

The only relief a player may take is to move the ball within the bunker to where there is less water.

The only way to drop the ball outside the bunker is to take a penalty stroke, keeping the point where the ball lay directly between the hole and where the ball is dropped.

Who’s Ball Is It?

You’ve played one of your favorite balls with a “1” on it and hit it into a greenside bunker. Your playing partner hits his ball to almost the identical spot, and when you get there, you discovered he was playing the same ball with a “1” as well.

Neither one of you put an identifying mark on the ball. What to do?

Rule 12-2 says that both balls are viewed as lost and both players are penalized a stroke and need to go back to play their previous shots.

 Just a Bit Outside

If you happen to hit your opponent, who is standing out of the way and out of bounds, with your shot, and the ball comes to rest out of bounds, there is no penalty, and you can replay your shot. Don’t forget to apologize to the stricken opponent.

Spike vs. Spikeless....

The Great Shoe Debate

The past few seasons we have all seen a major shift in golf shoes from spikes to spikeless.

When asked which golfers preferred here are a few testimonials from people across the country:

Wayne M: For me, it depends on the course and weather conditions.  I have spikes and spikeless shoes from both Footjoy and Ecco.  On a dry course, you could go either way.  When conditions are soft I like the spikes.  Of course, when you are getting in a quick nine, having the spikeless on and jumping in the car without having to change shoes is nice.  I have also used the spikeless on a wet course without any problems.  Comfort-wise, Footjoy and Ecco are my absolute favorites.  Can't go wrong either way. 

Josh G: Spikes all the way.  Having a good foundation is key.  If I slip once I'll replace my spikes.

Ryan B: Early morning rounds I always wear spikes, afternoons in the summer are spikeless.

Phillip R: I always wore spikes, until I got a pair of Ashworth Cardiffs. Traction is the same for the most part, they are just way more comfortable than any spikes shoe I've had. I also feel the greens more beneath my feet when putting, might just be in my head but I actually putt better with spikeless shoes.

Benefits of Spiked Golf Shoes

One of the benefits of spiked golf shoes is they improve the grip of the shoes as golfers walk. New technology used to make spikes keeps golfers active and helps them make quick turns when they strike the ball. Detachable twist spikes on the out-sole of the shoes helps golfers maintain traction on a variety of golf course surfaces.

Benefits of Spikeless Golf Shoes

Spikeless golf shoes benefit the ground more than the golfer. Spikeless golf shoes do not damage the golf course as much as spiked shoes. But they are just as sturdy, comfortable and supportive of traditional spiked shoes. They are designed to evenly distribute body weight and improve flexibility. Spikeless shoes cost less than most spiked golf shoes. And most golf courses require players to wear spikeless shoes.

Move It Monday: Yoga- Bird Dog

Bird Dog or Kneeling Balance

At the foundation of every good golf swing is good balance. Maintain your balance and you can deliver the club-head to the ball with both speed and accuracy. Lose your balance and your swing loses its tempo, or rhythm, and falls apart.

This pose is excellent for improving your core strength, balance and coordination.

Start on your hands and knees. Your hands should be directly beneath your shoulders. Spread the fingers, pressing into the thumb and index finger to avoid sinking into your wrists. Your knees should be positioned directly beneath your hips. Draw the navel into the spine and keep your back flat. Extend your left arm straight out in front of you as you simultaneously extend your right leg behind you.

Hold for two full breaths and return to center. Repeat on the opposite side. Do ten repetitions on each side.

I love this pose because you have to focus on your breathing which is so important during the golf swing.  Golfers really struggle with balance once they start to initiate the weight transfer aspect of the golf swing.  This exercise is perfect for you!