Golf and Calorie Burn

The amount of calories we can burn while enjoying golf, depends upon individual body weight, fitness level, intensity of the game, and metabolic activity. However, research and surveys focused on finding average calorie reduction in golf show that a person weighing 155-lb. will lose 281 calories (approx) per hour while on the course. So, playing a round at an average golf course will burn near enough 1,124 calories. For 3-par golf courses with 18 holes, the golfer will get rid of half the calories, as it takes half the time than any average traditional golf course to complete.

According to the research, the heavier you are the more you are supposed to lose fat on the green. This makes golfing the perfect sport for people who are looking to shed excess weight while enjoying the relaxing pace of golf.

  • People weighing more than 190-lb. can lose 259 calories per hour on an average, at the driving range.
  • 155-lb. weighing people will supposedly get rid of 211 calories per hour while swinging the golf clubs at the driving range.
  • An hour on the driving range will help people weighing 130-lb. to reduce 177 calories on an average.

These statistics prove that playing golf is a chance to stay healthy without intense workouts or regular visits to the gym.

Besides swinging an array of golf clubs to hit the ball, you can stay fit by walking from one point of the field to another. Research reveals that a golfer generally walks about five miles to complete a round on 18-hole course. Golfers can pull their clubs or carry them to the distance to use more calories while walking. Carrying the bag will reduce 387 calories per hour while pulling them will shed 352 calories.

Difference in the surface topography of golf courses can add to or deduct from your average calorie burn rate. Playing on smooth and plain greens will not be as hard as swinging golf clubs and chasing down golf balls on a rugged terrain. In other words, the harder it is to play golf on a course, the better will be your chances of reducing more calories.

Things To Do Before A Tennis Match

The Mental Battle

Get your mind right before you step out there, by doing some warrior meditation in a quiet place.

After you have your thoughts under control.

“Picture yourself playing your best tennis on court, feel that emotion that comes with it and also talk yourself up with some empowering affirmations”.

The object here is to embrace the challenge and get your mind ready for mental warfare. (Shout out to Scott Bolan)

Go Over Your Battle Plan

Okay, after you get your mind ready for the match.

Take another look at your battle plan.

Again, picture yourself out there executing your shots and doing it under pressure.

Tennis is a feel game and if your plan doesn’t feel right for that day, tweak it a bit and focus on seeing it through.

Have a Plan B and C

You will need a back up plan, if your game plan doesn’t workout for you during the start of the match.

So think it out all on paper.

Strategize your plan, until it becomes so clear to you, that you can actually feel it.

This actually what the best players at every level do.

I call this becoming a “Grand Strategist”.

It’s like your plan is so thought out that, you become relax on court and play in the moment.

A few other tips, before I let you guys go.

Give your battle plan enough time to work.

5 games is long enough, so if things aren’t working by then, switch to plan B and see what happens.

Ways to Stay Surf Fit

Four or five hours a day paddling around is bound to keep you ‘fit to surf’.
But after ten years of riding everything that rolled up at my local beach and suffering frost bitten fingers, toes, nuts and nose in the depths of a Cornish winter, I did start to think I was a little bit obsessed with the whole surfing thing. I mean, crunching your way down to the waterline through 3 inches of snow. Paddling out and suffering a dozen ‘ice cream headaches’ in quick succession only to look back towards the beach and see huge icicles hanging from the cliffs.
Pretty special but it was cold!!

Then somebody put me on a mountain bike & I was instantly set free. The adrenalin rush was just as good (if not better at the time) than my beloved surfing. I could not believe I had missed out on this fantastic rush all these years.

Setting off down a steep narrow muddy forest track was just the best feeling. Racing around blind corners only to find an even steeper drop than before or a granny walking her dog, angrily shaking her walking stick. I even got a sick pleasure out of the uphill bits!
It was real good to find another sport that I enjoyed just as much as surfing and was also seriously good exercise.

I’ve also always enjoyed swimming up to a point. Splashing around as a kid at the local pool with your mates was always great fun. But when it comes to swimming miles, up and down the same old pool looking at the same broken tiles, Length after length, same same same. How boring! I even spotted a turd rolling around one day! It sort of put me off public swimming pools.
Now I get in the Ocean with a mask and snorkel. When it’s flat calm its usually good visibility and great for checking out the pretty fish on the reef. I started on this one because I hadn’t been snorkeling for years and now I live in Thailand I figured it was time to see what was lurking under the surface of the Andaman Ocean.

Once I had got to know each fish personally and we were on first name terms, I sort of got bored with the reef so I started to venture out a bit and before I knew it I was swimming a triangular circuit out to a big yacht anchored a good 600 metres of the beach, back to the other end of the beach from where I started and then along the beach to my starting point.

This was great, lots more fun than a dodgy swimming pool. The mask and snorkel cancelled out all that breathing technique you had to have mastered if you wanted to swim any distance. There is lots to see and with the mask it’s like watching a Jacques Cousteau documentary on a wide screen TV. So again, it’s great exercise and means staying in shape is a much more fun.
Now pardon me for going all ‘hippy’ but lately I’ve taken to the ancient art of Yoga. I’ve always had respect for folks that practice Yoga but have found it a bit embarrassing to be lying around the beach stretching and contorting in all manner and form. I practice secretly in my bedroom so as to reduce the risk of having sand kicked in my face.

It really does make you feel much stronger and extra bendy. In the words of an expert on the subject ‘Yoga focuses the mind, strengthens the body and invigorates the spirit”. Just what you need when you’re pulling in to those ‘spitting barrels’.

Learn Tennis Faster

Tennis is a motor skill sport.

This is a game of movement and FEEL.

So in practice and in your lessons, make sure that you are working on your shadow swings as much as you can.

The more the better too, the first thing I do with all my students is have them start doing more shadow swings off the court.

You also need to be working on them before practice.

Get in some extra reps at home, you can and should do these reps before you sleep, that way, your subconscious mind will be working on them while you sleep.

Try to watch some videos before you practice the swings, to get a clear image of the stroke in your mind, then stop the video and picture yourself doing the stroke.

Then start doing your shadow swings.

Start off slowly and build up speed for the swing.

Don’t grip the racket so tight either, because this will negate your feel for the stroke.

“Most tennis players at all levels don’t do this enough and as a results, their timing isn’t consistent on their strokes, doing shadow swings will help you to get a better feel for the stroke and then help you to discover it”.

Tennis is a feel game and the faster you can get a feel for a certain stroke by doing shadow swings, the faster you will develop that stroke.

You need to spend 20 to 30 minutes a day, 2 to 4 times a week doing this tennis tip.

One more thing.

Always picture yourself making the perfect shot when you are doing your shadow swings.

Because by doing this, you will speed up the learning process for yourself.


Use a nice loop on your backswing for both sides, the rule is( you are only as good as your loop are with your strokes), so be aware of that fact.

The secret to learning tennis faster is to do more shadow swings, try to do it as much as you can.

In 1 month your whole game should take off on you!

Talk to you guys soon!!

Getting the Perfect Serve

  • Don’t delay – The service form in badminton consists of a position where you raise your back foot. The moment your back foot is raised you cannot go back and forth but have to serve immediately. Failure to do so will result in the point being awarded to the other side
  • Positioning – Service in both badminton and tennis involves both players being on the opposite diagonal side of the court. If you serve right in front of your opponent, the point will again be given to your opponent. Positioning is also important in doubles badminton. In the case of doubles badminton you cannot block the view of your opponent to the server. In addition, both feet must be touching the court
  • Racket rules – In badminton it is required that the racket hit the bottom or base of the shuttle cock. It is also important to note that the racket shaft only be pointing downward. This means that the head of the racket must be pointing upward. It is also important to remember that during a service the racket only starts from the back and continues forward. You cannot move the racket back and forth once it starts to move forward.
  • Shuttle cock rules – During service the shuttle cock must always be below the waist of the person serving. In addition, during service, the shuttle cock should never be hit in a downwards motion but always in an upward one to end up on the other side of the court. Missing the shuttlecock during service is considered a point for the other side and a service error for the server
  • Etiquette – The server shall not make an attempt to serve if the opponent isn’t ready. However, should the opponent try to hit the serve, it will be considered a good service.

Swimming Techniques

  • Kick harder, pull harder and increase your stroke rate (the frequency of your strokes)
  • Improve your technique

The first option is what 99% of swimmers will do in order to speed up and move faster through the water. There is nothing wrong with this, in fact it’s required if you want to swim at your fastest. Though there is another side to the equation.

Kicking and pulling harder means you’ll tire quicker and lactic acid will kick in sooner than if you weren’t swimmer hard. There is a limit to how long you can swim at a faster pace if you’re working harder in order to swim quicker. There is an easier way to increase swim speed. You can improve your technique.

Improving your technique is not only easier than trying harder, it’s also a lot smarter! Learning to swim with great technique is important because:

  • It reduces your frontal resistance – Resistance is what stops most swimmers from improving. Your body creates enormous resistance against the water, and the faster you travel in water the resistance increases exponentially.
  • You can swim faster for longer – Let’s face it, excellent swimming technique might be hard to achieve if you’re not taught correctly, but I can tell you swimming with bad technique is MUCH harder. Once you learn how to swim correctly, you’ll be able to maintain a faster speed for double or triple the amount of time otherwise.
  • You’ll feel 100x better – If you can master swimming technique swimming becomes incredibly fun because you’re confidence in the water will skyrocket, you’ll be lapping people over and over again and best of all you’ll have loads more energy in the water.
  • You’ll look 100x better – It’s no secret that great swimming technique is awesome to watch. Watching an experienced swimmer glide effortlessly up and down the pool is like watching an eagle in flight. They are graceful, eloquent yet powerful in action.

There are two ways to swim faster. You can try harder by exerting more energy, or you can improve your swimming technique. One is the easy way, one is the hard way. By putting the two together gives magical results which can only be achieved by first learning correct swimming technique.

Keys To Consistent Serve

Ball Position

Now after you have the ball toss consistent from your hand, let the ball bounce after you toss it. The ball should bounce or drop directly in front of you in the 12 o’clock or 1 o’clock positions. Remember, your toss should be high enough that your racket will make contact at the ball toss peak.

NOTE: If you are a beginner, I must warn you that if you let it bounce from 10 o’clock to 11 o’clock positions, you may experience back problems and/or inconsistent serves. The professionals can do this from years of experience and more often than not on a second serve, they are trying to serve it in that position for a advanced serve, called a kick serve.

Toss and Serve

OK, back to the toss. Now that we have a consistent toss we need to coordinate the swinging arm with the toss. First, you will need to use a eastern grip as your serving grip on the racket. Now, toss the ball up as you learned earlier, and bring your racket back “simultaneously”, behind your head as if you are scratching your back or throwing a baseball. Once this is achieved successfully, follow through with the racket and hit the ball on the top right corner. The top right corner will be the 1 to 2 o’clock position on the ball. It will feel strange at first but the ball will automatically spin in and in time become very consistent.

Power of Selective Memory

If you’ve ever hit a perfect shot, then you have the ability. Obviously, the criteria for perfection depends on your skill level, but in this context, the only criteria is the feeling of effortlessness.

The chances of duplicating a perfect swing are based on your memory of a similar situation; the more vivid the memory, the greater the odds. We can’t always control the environment, but we can learn to control our memories.

Simply thinking about a desired outcome will only produce temporary results. The secret to consistency is adding strong feeling to the memory.

What do most amateur golfers do immediately after they hit a perfect shot? They dissect the swing, hoping to uncover the fortuitous combination of technical elements that came together for one fleeting moment. As soon as you start analyzing the swing – the feeling disappears.

How do you know that perfect shots are the result of a (technically) perfect swing?

One of the biggest misconceptions for the once-a-week golfer is that he/she can consciously control their swing. How often have you stood over the ball and sensed that something just didn’t “feel” right?

If you have the time, dedication and resources to hit five-hundred practice balls a day under the watchful eye of a qualified instructor, then in a year you might develop the ability to consciously control your swing. For the majority of amateur golfers, however, a more productive method would be learning how to recall the “feel” of a perfect shot. Let the feeling determine the result. It’s called trust.

Have you ever heard the maxim, that the secret to success is “getting out of your own way?” Do you ever wonder what that phrase actually means? Now you know.

The next time you watch golf on television, take note of any action, no matter how small, that a player performs consistently. This pattern is the player’s unique method of recalling the “feel” of success.

Natural ability varies considerably, but every golfer can break through the proverbial “glass ceiling” when they develop the habit of recalling past success. Learn how to recall the “feeling” of your best shots and you’ve found the key to unlocking your natural ability that lies beyond swing mechanics.

Deadly Sins of Tennis

Not Judging The Ball

It’s very common for a beginner to lack judgment in where the ball is going to go and how fast it’s going to get there and play appropriately. A beginner often thinks the ball is going to be shorter than it actually is. They rush to the ball and consequently hit the ball to hard and are off balance when they get there. They don’t realise that the ball will actually fly deeper.

Hitting The Ball Too Hard

Another big challenge for a beginner is how not to hit the ball too hard. They see a ball and swing at it. A beginner is only thinking of connecting with the oncoming ball and they may panic a little. One of the main reasons for hitting too hard is that they don’t have a target. Your arm doesn’t know how much it should swing, if you know the distance then you can get a feel for what force is required.

Being too Tight

Being too tight is another challenge. When you start playing tennis you contract too many muscles and you lose that all important feel and can hit the ball too hard and generally get it all wrong. So, how can you become a little more relaxed? A good tip is to rate your tightness 1-5. 5 being very tight and 1 being relaxed and going with the flow.

Stopping the Racquet at Contact Point

You must try and learn to complete the follow through of your shots. When you find yourself hitting the ball too hard, a consequence of that is stopping the racquet at the contact point and not completing the follow through leading to an ineffective stroke. When doing this you actually contract many muscles in your arm when you stop the flowing movement forward and you lose control of the ball.

How to Play with an Arc

Another big challenge is to hit the ball in an arc rather than a straight line The easiest way to hit the ball is to play in a straight line from the ball to the target on the other side, however we want to get into the habit of playing with an arc. The straight line approach can often have the ball ending up in the net. Then, to avoid going into the net you may well overcompensate and hit it too far resulting in the ball going over the opponent’s baseline. Of course you may get lucky occasionally and the ball can fly over the net and land in the court but it won’t consistently bring results.