Your Health & Your Wealth: The 1 Thing That Will Improve Your Golf Game

This is a guest post by John Praino, Co-Owner of Training for Warriors Mahopac

Spring is finally upon us!

Spring is a time for new beginnings, new flowers start to grow, trees begin to fill with leaves and people start to take part in outdoor activities. One of those popular activities is golf!

How did your golf season go last year?  Did you get better or was it an inconsistent mess?

Are you going to have a new fresh start to your golf season?

Are you Golf Ready?

I figured out how you can get Golf Ready and have a more consistent and successful golf season!

Golfers often seek to improve their game by buying new equipment, playing more golf, or taking lessons. Although these are some possible solutions, there are many times our golf game is not a reflection of our skill as a golfer or the equipment we use. It is actually a reflection of our body’s physical limitations.

How can someone expect to drive the ball further or have a consistent swing when his or her body lacks the proper foundation to swing the club and play the game?

My Approach to Being a Better Golfer:

When Tiger Woods debuted in 1996, a component to the game rarely talked about emerged: physical conditioning for your golf game.

Since then, the idea of working out to become a better golfer was something that became common.

My question is, how do we work-out and what parts of the body do we train to play better golf? What exercises and muscle groups help the golf swing? Can certain exercises and muscle groups hinder the golf swing? Is there a different routine for different types of golfers?

My answer.


In my opinion the average golfer doesn’t need to be focusing on accute muscles and movements via sport-specific, complicated exercises.

You want to be a better golfer?

Get stronger. The end

Recreational golfers don’t need to complicate things.  You simply need a workout routine that incorporates the right kind of strength training and flexibility exercises that will give you that extra edge to stay in golf shape year-round.

If I’m being specific, rotational power is the key to improved golf performance. To hit a golf ball with power and accuracy, you need to strengthen the muscles used to putt, drive, and swing. The keys would be to strengthen your legs, abdominals, hips, back, arms.

Here’s a good idea…

Strengthen your ENTIRE body. Just get in better shape!

For golfers, I emphasize a full-body approach developing strength of both bones and muscles, which can of course come from a comprehensive weight lifting program.

The bottom line is this: By developing stronger muscles and bones throughout your entire body, you will increase fitness and play better. A simple, safe and short routine will accomplish this task.

Strength Training:

When you start a strength training program you are adding resistance to your body (muscles, tendons, joints and bones) in the process making them stronger.

Strength training has many benefits.  For instance, if you suffer from low back pain like so many golfers do, strengthening the hips, core and low back will help reduce the pain that you get as you go through the course. You can accomplish this with simple exercises like squats, deadlifts, pushups, planks, weighted carries, sit-ups crunches and various other core exercises.

Here are some other key reasons why focusing on strength will improve your golf game:

  • Better Balance
  • More Strength
  • Boosts confidence
  • Decrease body fat levels
  • Reduce incidence of Injury
  • Positive effect on bone density
  • Better sleep: exercise enables a better sleep pattern to develop
  • Decreased stress: you are doing something for YOURSELF
  • Range of motion and flexibility increases

Strength Training Misconceptions:

Unfortunately, golfers have traditionally avoided weight training for muscle strengthening and injury prevention.

Many feared that it would reduce their joint flexibility and decrease their club speed.

These assumptions are completely untrue.

Let me just debunk a MYTH that I hear all the time from most athletes that play Baseball (FYI I played baseball in HS, College and Semi-Pro).

When they inquire about strength training here’s the question:

“I need to stay loose to be able to swing and throw, I don’t want to be muscle bound, doesn’t working out with weights make you tight”?

THE ANSWER IS NO!! It takes a whole lot of dedication nutritionally and in the weight room to put on muscle and get totally jacked up. If you follow a comprehensive strength program that includes flexibility and mobility the end result will be a leaner, stronger, more flexible, better golfer.  Would you sign up for that?

How You Should Get Started:

If you’ve never lifted weights or it’s been a long time since you’ve lifted weights don’t let that stop you, if you find a qualified coach (like the one’s here at Training for Warriors Mahopac) they should explain each exercise, progress you through the workout and build your confidence.

  • The basics of setting up a program:

    • Start slowly. This will decrease your chance of injury and soreness.
    • Start with single sets and work your way up to multiple sets.
    • Use the correct weight amount.  Using too much weight will increase your chance of injury because your form will suffer. However if you’re not using enough weight your muscles will not be challenged and you won’t experience the desired benefits of weight training.
    • Give your muscles time to rest and recovery.  You should wait at least 24 – 48 hours before you train the same muscle group once again.


  • Weight training doesn’t have to be boring

    Switching up your routine monthly is the perfect way to receive strength gains and to decrease boredom. Keep your routine interesting by using the machines, free weights, bars, bands, kettle bells, med balls and even your own body weight.


My best advice if you want to have a better season is not to complicate things. Get started on a solid program now and have fun out driving all of your buddies!

3 Important Tips To A Healthy Retirement

Your Health & Your Wealth

This is a guest post by John Praino, Co-Owner of Training for Warriors Mahopac

You’re retiring!

You’ve made the announcement.

You’re family, friends and co-workers have thrown more parties and functions than the Yankees did for Derek Jeter.

But are you ready?

Just as you proudly grew your financial nest egg, hopefully you’ve also invested in your health.

How do expect to insure a secure retirement without your health?

How do you expect to enjoy all of your hard work if you’re going to the doctor the majority of those golden years.

So, investing in your health is just as important for your bottom line as investing in your 401(k)

A major life change like transitioning into retirement can be stressful, even if retirement is a happy and welcome change from working.

So what’s the secret?

Start now!  You’ve already planned for your fiscal future, why should your physical future be any different.

Here are 3 tips you can use to stay healthy as you move into retirement and beyond.

1. Get Moving and Stay Moving:

Regular physical activity also improves functional abilities we need for daily living.

These benefits are both physical and mental.  Physical activity improves mood and can create more energy.

Regular physical activity can reduce your chances of diseases such as cancer and Heart disease. It will improve balance, agility and strength.

Older adults can even increase muscle and bone strength through using their major muscle groups at least twice per week.

Age means nothing! staying active will allow you to feel healthier and enjoy life more than ever!

In the years before you retire, I would suggest developing a routine of regular physical activity that will carry on into retirement.

When you retire, your daily routines will certainly change.  This change can be a challenge; one of the best ways to adapt to retired life is to follow fun and fresh routines that include physical activity.

Here are some tips:

  • Do what you love to do. This could mean activities you have done for years, such as walking, swimming or tennis – or something new and different like Training For Warriors or yoga.
  • Lift weights.
  • Find a partner or a group of friends who enjoy similar activities. This can help motivate you!
  • Take advantage of available times while others are working and schedule your activities to avoid busy times on the golf course or ski trails, or at the swimming pool and gym.
  • Be active with your family, take your kids or grandchildren walking, hiking camping, fishing, cycling or even kayaking. Get involved with their lives and what they’re doing.
  • Aim for at least 3-5 days of physical activity each week, remember it doesn’t have to be super intense everyday.  Mix your and match your activities, keep it fresh!


2. Healthy Eating:

Are you looking to spend all of you money fixing problems caused by a poor diet?

I ask because your diet greatly influences your long-term health. I’m not saying you can’t enjoy yourself and never have some of your favorite (but less healthy) foods. However, you should pay attention to what you eat.

Sugar and Ultra-Processed foods are making us fat and shortening our lives.  Live happier and healthier by eliminating all processed foods such as grains, sugar and industrial oils.

Fruits and vegetables can help your health, as can nuts, fish, and other heart-healthy foods. Also, consider “brain foods” like salmon and blueberries. These can improve your mood and help your brain avoid deterioration.

I have profiled healthy food options off of the TFW Warrior 20 nutrition checklist and broken down the foods into Proteins, Carbohydrates & Fats.

Avoid spending your money on future medical bills and start incorporating these foods into your diet.


1. Lean Meats

Including meat in a well-balanced diet is a way to get a sufficient amount of high-quality protein. You don’t need to give up meat just because you’re trying to lose weight. The key is to stick with lean meats because they contain less total fat, as well as lower amounts of saturated fats.

Examples: Organic Chicken & Turkey, Grass-Fed Beef, Lamb & Bison,  Look for phrases like “grass fed” (beef, bison) “free range” (chicken, turkey), “organic” (all meats)

2. Wild Caught Fatty Fish

Fatty fish is high in protein and provides heart-healthy omega-3 fatty acids. If it’s not wild caught don’t eat it!

Examples: Salmon, Sardines, Mackerel, Anchiovies

3. Eggs

Eggs are a nutritional powerhouse. The white packs a lot of high-quality protein and the yolks healthy fats & cholesterol as well as micronutrients like vitamin A, calcium, and phosphorous.

If you can afford it, look for local varieties of pasture raised eggs. Try the farmer’s market or gourmet grocery stores. If not, at least stick with organic, cage free, free range eggs. At  the very least they weren’t packed into cages and pumped with drugs. These eggs tend to be pricey however your health is worth money.


This just in….Carbs are not the ENEMY! If you are a person that likes to exercise (and you all should be that person) then a low-carb diet for a long period of time may hurt more than it helps. Reducing your intake of healthy carbs can lead to a slow metabolism, lower levels of muscle/strength-building hormones & higher levels of stress hormones. As a result your weight loss will probably slow down or stop.

1. Sweet Potatoes & Yams

Tubers like sweet potatoes are loaded with carbohydrate energy.  They are loaded with Vitamin A, which is important in the synthesis of protein.

2. Quinoa

Known as the “mother of all grains” by the Incas.  Quinoa is higher in protein than most grains and can be a great replacement for rice.  It is also gluten-free making it an option for those of us with gluten intolerance.

3. Legumes

Beans such as Lentils and Kidney contain complex carbohydrates as well as fiber & protein.  Beans are loaded with antioxidants and minerals such as magnesium, iron zinc & potassium.

* Beans are difficult to digest so if you are a person that likes to eat beans I would suggest soaking them prior to consuming.


Healthy Fats:

Our bodies need healthy fats. They help slow down the digestion process so our bodies have more time to absorb nutrients, and help provide a sustainable level of energy.

1. Coconut Oil

Coconut oil is one of the few foods that can be classified as a “superfood.”

It  has a unique combination of fatty acids that have a positive effect on fat loss and better brain function. Other health benefits include skin care, stress relief, cholesterol level maintenance, boosted immune system, proper digestion and regulated metabolism.

2. Nuts

Many nuts are rich in mono-unsaturated & omega-3 fatty acids. Omega-3 fatty acids help with inflammation and brain function.

Examples: Almonds (almond butter), Cashews (cashew butter) Walnuts, Pecans, Macadamias, Pistachios.  Avoid processed nuts as they lose a lot of nutrients instead opt for raw nuts.  The same goes for nut butters, avoid nut butters that are high in hidden sugars and hydrogenated oils.  Look for the most minimally processed options possible.

3. Seeds

Seeds, like nuts are a good source of fat.  Seeds are rich in fiber and can help you feel fuller longer

Examples: Chia, Flax, Hemp and Pumpkin.


Warrior 20 Graphic small

Start building your healthy diet and DOWNLOAD our Warrior 20 checklist FREE.

Start incorporating this important checklist in your diet: http://bit.ly/1nkwu7s

3. Attack Your Bucket List:

How often do you say you wish you had more time to do amazing things like drive cross country or sky dive.

Well you will when you retire!

Retirement opens up doors and once in a lifetime opportunities for bucket list activities to become a reality. You can do anything and become anything that you want. If you’ve always wondered what would have happened if your life had taken a different turn, this is your  opportunity to make that turn and see what happens.

Start fresh!

Today people that adopt a healthy lifestyle can live well into their 80’s and 90’s. So get out and hike the Appalachian Trail , go back to school, learn to play an instrument or open a business like Colonel Sanders who started Kentucky Fried Chicken at age 65!

With a healthy body, strong mind and solid planning you can look forward to a happy, active and fulfilling retirement.