PODCAST EPISODES

72: Ten Nutrition Guidelines to live by on and off the course.

Diet and nutrition info is running rampant online. It’s hard to know where to begin when you are looking to clean up the diet and get on the right track. So in this episode, I am going to break down the exact guidelines that we use with our clients and athletes. I’m gonna warn you they are pretty simple and common-sense based, so if you’re looking for a magic wand or super secret trick, this episode doesn’t have it. The nutrition guidelines are something I learned from Dr. John Berardi over at Precision Nutrition and have basically been following ever since I first saw them. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Highlights from this Episode I have come to find that people usually struggle with their nutrition for 5 main reasons: They don’t have enough information They have too much information and are paralyzed by information overload They have BAD information that leads them down the wrong path They know what they need to do, but just aren’t willing to commit to it They just plain don’t care! I tell the story of a time a few years back when life got hectic, I let my diet and workouts slide, and I got FAT! But once I opened my eyes and realized how much I had let myself slip, I drew the line in the sand and committed to my diet and workouts hard-core, dropping over 11% bodyfat and adding quite a bit of muscle mass in less that 3 months. In this episode, I share the primary principles that I used during that time (and since then) with my diet. I found that there were 3 main components that allowed me to succeed in this: The 10 nutrition guidelines I am going to share A solid plan for my workouts (4-5 days/week, lots of weights, very little cardio!) An Accountability partner/coach The 10 Nutrition Guidelines These guidelines were originally taken from www.PrecisionNutrition.com (a great resource for anything related to nutrition) EAT OFTEN, every 2-3 hours Eat complete, lean PROTEIN at every “eating opportunity” Eat VEGETABLES at every “eating opportunity” Earn your CARBS Include HEALTHY

January 16, 2016 No Comments

71: What is your state of mind on the golf course? with David MacKenzie

David MacKenzie is an expert on the mental game of golf, short game and putting. In this episode, David shares with us some of the reasons we struggle on the course, and explains why it is often less about technique, but more about mental attitude and confidence in the work we have already put in. David has worked with players at every level of the game. Have you ever been on a streak on the course where everything is going great, your irons are hunting the pins and you’re draining putts, then all of a sudden it all falls apart? Is that technique, is it between the ears? David helps us figure some of these things out, and how we can remedy the situation. We even talk about the . . . (cover your ears if you don’t want to hear it) . . . YIPS! Yep. I know you don’t like that word, but we dive into the “Y”-word. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: David MacKenzie’s Background David MacKenzie is the founder of Golf State of Mind and he lives in Washington, D.C. David has been a coach for almost 15 years and has taught every level from beginner to Tour Pro with huge success. David is a scratch golfer and attended the University of St. Andrews in Scotland, UK. He uses the perfect blend of sports psychology and practical application to ensure no time is wasted in you working towards consistently playing to your potential. Highlights from this Episode David shares his story of going from a career in finance to becoming a highly sought after mental game and performance coach for golfers. What does a performance coach do? Is it all mental game, swing lessons, putting; David explains. We discuss confidence on the course and how you can gain more. We talk about developing the right pre and post shot routine that works for you and how you can ingrain it so you don’t have to think when you are getting ready to hit your shot David walks us through some of the things that he does with his

January 9, 2016 No Comments

70: How and Why You Should be Foam Rolling with Nick Mueller

Nick Mueller joins us again to discuss how important self myofascial release/massage (SMR) can be for a golfer, and how it can be done very effectively if you have the right kind of tools, like a foam rolling. Nick is the head of Golf Performance at Innovative Fitness in South Surrey, BC , Canada. Nick is an expert when it comes to strength and conditioning, especially in the world of golf and fitness. Nick was a guest on an earlier episode of the 18STRONG Podcast (Episode 010) which we discussed regressing and correcting movement in the golfer in order to progress and make improvements. This episode falls right in line with the last one. Knowing SMR techniques and how to properly do them with a small piece of equiptment (like a foam roller or ball) can save you lots of time and money trying to get your body back in order or recovering from a tough day on the course. CLICK HERE TO CHECK OUT RAD ROLLER Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Nick Mueller’s Background You can find more about Nick and his background at Innovative fitness HERE Since we last heard from Nick on the show he has started a new junior golf program at Innovative Fitness and has been working with several WebdotCom hopefuls. Nick has also been named an ambassador for RAD a company that specializes in making very sophisticated self myofascial products. Highlights from this Episode Nick catches us up on all of the projects and programs he is affiliated with since our last conversation on the show (60 episodes ago!). Nick gives us a breakdown of what fascia is in layman’s terms and what we can do to work on it. We discus several different tools available that can help you with your self massage techniques. Nick highlights a few of the RAD products that he loves and why Nick explains why a golfer especially should be utilizing SMR techniques to play better and feel better CaddyShack or Happy Gilmore? Bagger Vance (Nick just had to be different. For the record, I do

January 2, 2016 No Comments

69: Building Champions and Breaking Down Back Pain for Golfers with Dr. Troy Van Biezen

Dr. Troy Van Biezen was one major win away from the “Van Biezen Slam” this past year with 2 of his clients (Jordan Spieth and Zach Johnson) capturing 3 of the 4 Major titles in the year 2015 (Masters, Open Championship, US Open). Along with the 2 aforementioned golfers, Dr. Troy also works with several other very recognizable golfers including Rickie Fowler, Ryan Palmer, and Jason Dufner to name a few. It’s obvious that Dr. Troy has experience working with and helping to create champions by getting them prepared and in optimal condition for their game. As a chiropractor with a very well-rounded approach to care and physical preparation, Troy’s expertise provides an integral piece in creating the off-course training programs, nutrition plans, and preventative care to keep these guys healthy during their grueling playing and travel seasons. Dr. Troy Van Biezen also breaks down some of the main causes, treatments, and problems related to golfers and back pain. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Dr. Troy Van Biezen’s Background Chiropractor for the PGA Tour. Chiropractor for the Professional Arena Football Team; Dallas Desperados. Active Release Doctor for the Dallas Stars. Titleist Performance Institute Medical Professional Level 2. Chiropractor for the National Champion Junior Hockey Team; Texas Tornadoes. Chiropractor for the Triple AAA Midget Hockey Team; Dallas Stars. Certified by the National Academy of Sports Medicine as a Performance Enhancement Specialist. Board Certified by the National Board of Chiropractic Examiners and Texas Board of Chiropractic Examiners. Has been practicing in the DFW metroplex since 1997. Member of the American Chiropractic Sports Council and National Football League Professional Chiropractic Society. Member and Instructor for Professional Sports Care. Sports Biomechanics Certified* Highlights from this Episode Troy shares his background from his days playing hockey in Canada and professionally in Europe. He talks about his experience working on the tour medical trailer for many years, traveling week to week with the players. We discuss his role in the players’ care and what his schedule looks like working with them during the season. Troy shares some stories of the guys (Jordan, Zach, Rickie, etc.) in the gym and

December 27, 2015 No Comments

68: Make Your Next Ball Better with Chris O’Connell

Chris O’Connell from The Plane Truth Golf joins us this week to discuss how to make your next ball better than the last one you hit. Chris is a world class instructor that has been in just about every golf publication out there. Chris is Matt Kuchar’s long time coach/instructor and is one of the founder’s of The Plane Truth Golf, along with legendary instructor Jim Hardy. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Chris O’Connell’s Background Golf Magazine’s Top 100 Teachers in America 2013-14 and 2015-16. Current PGA TOUR students include Matt Kuchar and Eric Axley. Authored numerous articles in Golf Digest and Golfweek. Golf Digest’s Best Young Teachers 2010-2011, 2011-2012, and 2012-2013. Mentored under Jim Hardy since 1998, ranked #8 2011-2012 America’s 50 Greatest Teachers by Golf Digest. Named 2007 PGA of America Teacher of the Year and authored the #1 bestseller golf book The Plane Truth for Golfers. Vice President and Co-Founder of The Plane Truth Golf Institute, a business dedicated to training golf instructors and providing instruction to golfers worldwide through innovative teaching tools. Competed in 4 PGA TOUR events. University of Notre Dame graduate 1995. Highlights from this Episode Chris tells us about his youth as a golfer, his time at Notre Dame and his time on the Pga Tour. Chris Caddied for Peter Jacobson for several years on Tour He was then introduced to Jim Hardy by Peter Jacobson, who eventually became his instructor, mentor and now business partner at The Plane Truth Golf Chris tells us what it’s like working with Matt Kuchar and some of his other high level players. He discusses both the pro’s and cons of working with someone with such a unique swing as Matt’s and “being known for something” as an instructor The 1 Plane and 2 Plane swings. What are they, what are some of the fundamentals of each? Chris explains the Plane Truth philosophy of “Next Ball Better” and how the method of instruction he abides by is based on impact and ball flight, not aesthetics. We also talk about introducing kids to the game. As a father of young

December 18, 2015 No Comments

67: Are you playing golf from your THINK Box or your PLAY Box? with Vision54

Pia Nilsson and Lynn Marriott of VISION54 join me in this weeks episode to help us sort through our emotions on the course and figure out how to get the ball in the hole in the fewest amount of shots. It is their mission to help every golfer they work with realize their highest potential on the course. While most golf instruction focuses on technique and the physical pieces of the golf swing, VISION54 emphasizes that there are more pieces to the puzzle, including the mental, emotional, social and even spiritual components. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: The Background of VISION54 Lynn Marriott and Pia Nilsson are both featured among the top-50 lists for Golf Digest magazine’s best teachers, and listed on GOLF Magazine’s Top 100 Teachers. Pia was Annika Sorenstam’s instructor for her entire professional career. Other notable names that work with VISION54: Kevin Streelman Russell Knox Na Yeon Choi Ai Miyazato Golf Digest ranked them in 2012 as the #1 and #2 women teachers in America. In 2005, GOLF Magazine named VISION54’s flagship program, 54GOLF, the number one golf school in the U.S. They have have coached players to more than one hundred tour victories on the PGA Tour, LPGA Tour, European Tour and Ladies European Tour; including six major LPGA Tour winners. They also have co-authored a number of books, including the best-selling Every Shot Must Have a Purpose, The Game Before The Game, and Play Your Best Golf Now. Highlights from this Episode Pia and Lynn tell us the story behind the creation of VISION54 and how it is about more than just golf instruction. They are big believers that everything shows up in the technique, including emotion, tension, and frustration We discuss the idea of having a “post-shot” routine The 6 elements of the game: Physical Technical Mental Emotional Social Spirit They give actionable drills to work on mastering the concepts of the Think Box and the Play Box The 2 practice essentials and how to incorporate them To simulate golf To integrate skills Pia and Lynn give us several ideas for making our practices more effective, but more importantly, how

December 11, 2015 No Comments

66: Answers to your biggest golf fitness questions . . .

I know you have a lot of questions when it comes to your fitness. Especially as it relates to your golf game. And as a golf fitness website, we have a lot of content and interviews with information on just about every topic imaginable. The problem is, where do you start? Sometimes information overload can keep us from seeing the simple answers. That’s why in this episode, I wanted to answer some of the most common golf fitness questions that I get on a regular basis. There have definitely been some common themes that I have noticed from the audience, especially revolving around the following: Distance Back Pain Strength vs Flexibility Warming Up Nutrition Therefore, we are going to break most of these down in this episode. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: The 4 top golf fitness questions: 1.) Is my regular fitness workout good enough to suffice for a golf fitness workout? (Does a golf work out differ in any way from any other sports workouts?) Depends on what your “regular fitness workout” consists of The term regular is the determining factor Many guys train improperly, focusing on the wrong muscle groups, don’t perform with very good posture, tempo or concetration of movement But I would say that yes, a good, well rounded fitness routine can suffice for a “golf fitness workout” The main areas of emphasis for me in a “regular” workout would be Posture Upper and lower body exercises (lean more toward lower body) A balance of front vs back exercises (especially strengthening glutes, hamstrings, lower back, shoulders, etc.) Full range of motion with all exercises to get both strength and flexibility Know what your goal is to help determine the type of workout 2.) What is more important…..strength or flexibility….for an older golfer? (How do I get stronger while maintaining flexibility and touch) I suggest it is strength Years ago, I did just stretching sessions, very little improvement Now, we do very little stretching in our programs, but my new clients notice a significant improvement in motion, strength and balance How long have you been

November 29, 2015 No Comments

65: How to choose the right exercises for your golf fitness program. . .

What does it take to make your workouts and golf game 18STRONG? In my opinion, it primarily boils down to one main thing. Having a plan and working that plan. Whether it be planning out your practice, planning out your mental approach to the game, or your strength training program. Without a plan you are simply grasping at straws, hoping that all the pieces fall in the right place. In episode 063, we discussed the “Regular” guy’s formula for a great off-season, which broke down the main things you should focus on this winter to get ready for next season. In today’s episode, we are going to go a little deeper. I explain the exact mental process I go through when designing a client’s golf fitness program. And the best part is that it is actually pretty simple for you to do on your own. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Highlights from this Episode If you want the outline for this episode, feel free to download at the following link! How to Choose Your Exercises (PDF Download) When I am designing a clients golf fitness program, I go through a pretty standard mental process to decide what is going to be right for them and what is going to get them closest to their goals. It is important to point out that the strength training/golf fitness portion is only a piece of the entire golfer’s off-season. There are many other components that will make you a better golfer. The role of the strength and fitness portion is simply to make you a more durable, resilient, powerful, and efficient athlete, which facilitates your golf game. DO NOT get your fitness program confused with your golf improvement/skills training. While the one should help the other, I think too many golfers and fitness professionals think that their workout programs are the end all be all to improving one’s golf game. I do not follow that philosophy. So, in this episode, I want to walk you through the process of creating your own personal program based on your needs, your schedule, and your desires.

November 19, 2015 No Comments

64: How Overspeed Training can Unleash Your Speed with Super Speed Golf

What does it take to get more speed in your swing? Do you need more power, more strength, more flexibility? What exercises should you be doing more of? How long does it take to gain more speed consistently? Join us as Mike Napoleon and Kyle Shay from Catalyst Golf Performance and the founders of Super Speed Golf share their expertise in the world of Overspeed Training and helping guys hit the ball farther. Mike is a golf instructor and Kyle is a golf fitness specialist. Their company Catalyst Golf Performance in Chicago has several locations and is a collection of premiere golf specific training facilities. While they are known for helping golfers in al aspects of the game from club-fitting, instruction, fitness, etc., these guys have more recently become known as the guys helping golfers all over the world get faster and longer. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Mike Napoleon’s Background Director of Golf Instruction at Catalyst Golf Performance Michael has dedicated his career to finding a way for every golfer to improve and find more enjoyment with the game of golf. extensive background in motor learning and development Michael has transformed and applied his passions for human learning, motor development, biomechanics, coaching, and golf to create a unique and innovative method of coaching golfers of all ages and ability levels to new levels of golf performance excellence. Kyle Shay’s Background Director of Health and Fitness at Catalyst Golf Performance Kyle was a top junior player in Illinois, playing in numerous Ill. Junior Golf Association and AJGA events each year. Kyle specializes in corrective exercise, golf specific sports conditioning, spinal injuries, digestive disorders, hormonal balancing, and metabolic typing. Highlights from this Episode Mike and Kyle give their backgrounds and what Catalyst Golf Performance is all about We discuss the importance of great communication between a golfer’s team members (instructor, fitness coach, etc) We talk about SPEED. Why is it so important and how can we get more? OverSpeed Training: What is it, who should be doing it, and how does it work? Mike and Kyle share stories of their golfers from a touring professional to

November 12, 2015 No Comments

63: The “Regular” Guy’s Formula for a Great Off-Season

This week’s episode of The 18STRONG Podcast is a little different than the rest. It’s just me, Jeff Pelizzaro. It’s almost the off-season for most of you golfers. So what are you going to do to make sure you come out better on the other side? I’ve found that most of the golf fitness information out there is not necessarily targeted for the regular-above average golfer. It’s mostly just a highlight reel of what the pro’s are doing, but it’s not necessarily broken down into a usable format for a regular guy (which is what 90% of the golf population is comprised of). So, in this episode, I break down the off-season into 4 pieces (The 4 “R’s”) then tell you exactly what the bare bone essentials of that program would look like if you’re a busy guy with limited time to spare. Subscribe to the 18STRONG Podcast on iTunes and stitcher by clicking the button below: Notes from this Episode Below is the exact outline that I used to create this show so you don’t have to take notes. If you would like to print these out, we’ve created a PDF for you to download. This episode is specifically for you so you can create your greatest off-season yet. Download the PDF HERE! Outline of Today’s Episode on The Off-Season. . . Most off-season programs are too complicated, too time-consuming and too unrealistic for the “regular” guy. The Regular Guy has. . . kids long work hours lack of sleep running a business taking kids to practices travel Most guys aren’t training 4-5 days a week You need something more efficient, that can be done at home or gym, in minimal time and prevents injuries. I cover all of that. Ryan and I have been working behind the scenes on a New gift for you. A complete in home warm up. Which you can get by clicking the image below. In the warm-up, I walk you through a 15-20 minute routine in real time that you can do before heading to the course. It includes: foam rolling dynamic stretches and some resistance band ex’s to get you primed to play a PDF cheat

November 5, 2015 No Comments