Fitness for the New Year - Body and Mind

By Katherine RobertsDecember 31, 2004, 5:00 pm
I write to you from Hawaii where for the last three weeks I have been training golfers utilizing the Yoga for Golfers Performance System and getting ready for the Mercedes Championships. As the New Year approaches and we begin to think about our resolutions for 2005, a commitment to getting fit is often the first thought. Personally I do not believe in New Years resolutions because they often fall by the wayside after February 1st. Shift the paradigm from dieting, which will eventually come to an end, to health and wellness, which represents a lifestyle change.
Over the next six weeks I will coach you through a program of yoga-based fitness and wellness. The program prepares the body for golf through golf-specific conditioning, trains the mind and enhances performance through thought provoking reading.
The 7 Pillars of Conditioning are as follows:
  • Cardiovascular training

  • Flexibility

  • Strength

  • Balance

  • Core conditioning

  • Meditation / quieting the mind

  • Recommended reading
My intention is to provide a 30-45 minute workout perfect for home or travel. For this program you will need strength tubing which is available on my website.
Katherine RobertsThis week begins with the cardiovascular program. Increasing your cardiovascular capacity burns fat, increases your metabolism and gives you more endurance on the golf course. Studies prove 20 minutes of cardio to four days a week is more beneficial than 1 hour once a week. Interval training on the treadmill is highly effective, fun and gives you maximum benefits.
Note: The guidelines that follow are for determining your level of safe, effective cardio. You should be able to talk but not able to sing. Any feelings of dizziness are not acceptable. Stop immediately.
Your treadmill workout is as follows:
  • 5 minutes, speed 3.5-3.9, incline starts at 0.0 and finishes at 4.0.

  • 2 minutes, speed 3.5-3.9, incline 5.0

  • 2 minutes, speed 3.5-3.9, incline 2.0

  • 3 minutes, speed 3.5-3.9, incline 6.0-8.0

  • 2 minutes, speed 3.5-3.9, incline 2.0

  • 3 minutes, speed 3.5-3.9, incline 6.0 ' 8.0

  • 3 minutes, speed 3.0-3.5 incline 3.0

  • 2 minutes cool down speed 2.5-3.0 incline 0.0
If you do not have access to a treadmill or would rather train outdoors simply walk faster on the incline phases. Try to find a hilly area which will represent the inclines as well. Cardio training should be done everyday for maximum results.
I wish you all a healthy, happy and prosperous New Year!
Katherine Roberts - Total FitnessCheck out the website for dates of my new Fitness Performance Golf Experience Schools. I work with each individual personally everyday of the program. In conjunction with our Top 100 PGA Professionals you will receive a comprehensive physical assessment of your body AND golf swing. Based on these assessments you will receive a PESONALIZED fitness program. Additionally you get to play great golf in Scottsdale, AZ. I hope to see you all there in 2005! More details @
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  • Health & Fitness Main Page
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit
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