My name is John Provost, and I am a PGA Professional from Providence, Rhode Island.  For the last two years I have been a member of Punch Gym in Rumford, Rhode Island.  I am a huge fan of both the challenging workout programs and the dedicated instructors at the gym.  From the moment you walk in the front door, you immediately notice that Punch Gym is not a normal workout place.  There is no nautilus equipment, no cardio rooms, and no “muscle heads” striking poses in the mirror.  Instead you will find kettlebells, rocks, climbing ropes, punching bags, jump ropes, and various other non-traditional items that will help you to get into the best shape of your life in record time no matter how physically fit you are right now.Many people talk about getting in shape, but not many know how to actually do it.  

 

Some stop eating large meals or certain food groups.  This doesn’t sound like fun at all!  Others log countless boring hours on the treadmill or elliptical machine.  And we all love the guy who tries to bench press his way back into shape - most of the time, he just ends up hurting himself.  These traditional methods may work for some, but after a period of time, most people quit their exercise routine and never reach their physical fitness goals.When it comes to physical fitness, I prefer to put my trust in a personal trainer.  Specifically, I want a personal trainer who cares enough to get to know me on a personal level and one that is in tune with my physical capabilities and needs as we work together to achieve my goals in the timeframe that’s right for me.  Kerry Taylor, owner of Punch Gym, knows what it takes to get athletes in top form.  Being a former athlete himself, he has an extensive background in athletics and fitness training.  He knows how to communicate effectively and how to push people to their limits as they pursue their goals.  

 

Equally as important, he understands that people move at different paces and have different goals and ability levels.  While he will push you to be the best you can be, he would never ask you to extend yourself beyond your physical capabilities.   During the winter of 2010, I wanted to expose the members at Wannamoisett Country Club to a golf-specific fitness program.  Frequently, when people come to me for a golf lesson, the first thing I notice is that their bodies lack flexibility and certain muscles specific to the golf swing are weak. Understandably, these individuals want to swing like PGA Tour players they watch each week on television. The reality is, however, that most golfers have physical limitations that are holding them back from reaching their true potential as golfers.  Typically, my only choice is to give the golfers I work with a “swing band aid” to get them through a round of golf.  Rarely am I able to address the real issues with the player’s golf swing.  In short, I like to think of golf fitness as a way to fix the body in order to fix the swing.Because of the cold winters in the Northeast, we have the perfect opportunity to “fix” our bodies during the winter months.  This year, Kerry Taylor and I came up with a Golf Fitness Program to run during January and February at Punch Gym.   Kerry and I sat down together and I told him what the body needs to do during the golf swing.  From the information I gave him and his extensive knowledge and experience, Kerry designed a golf-specific fitness plan.

 

 The program Kerry designed would last five weeks and it was designed to help golfers of all abilities and fitness levels.  I had no doubt that the program Kerry designed would be a success!During the first class of the training program, I performed a basic Golf Fitness evaluation on each participant.  This provided us with documentation of each person’s golf fitness level at the beginning of the program.  

 

After five weeks of hard work, we performed the same evaluation during our last official class together.  The results were startling to say the least.  Everyone showed significant improvement in shoulder and hip mobility, flexibility, and core/glut strength.  While the true test will come when everyone hits the links this spring, I am confident that everyone will be excited about results they see in their golf swing and playing ability! Food

 

Frittatas are great.  Not only are they nearly fool proof to make, they’re a perfect way to take in your protein and veggies in one shot.  Last week Anthony put together this together with leftover asparagus and chicken sausage  from dinner the night before.  It was done in no time and served as his breakfast for 4 days. ingredients

 

12 EggsChicken SausageAsparagusFresh Parmesan

 

 

Adjust your oven rack so it’s about 6 inches from the top. Turn on broiler.Use an ovenproof skillet (preferably 12” nonstick) on stove and add about a tablespoon of oil. Add asparagus (or any vegetables you like) and chicken sausage and saute them until done, adding any herbs, spices, and salt you desire.Whisk 12 eggs with salt, pepper, and fresh parmesan cheese.   Add egg mixture to skillet.On medium heat, cook eggs for about 2 minutes, scraping the sides and bottom.  When eggs are mostly cooked but still very wet, stop stirring. You want to see cooked egg scattered throughout, but loose egg in between.Continue cooking on stove for another minute so underside sets.Sprinkle the rest of the cheese on top. Put skillet under broiler. Watch carefully while top browns. This will take 2-4 minutesRemove skillet from oven and let sit for about 5 minutes to finish cooking in center.Cut in wedges and enjoy.

 

Keep it refrigerated and you’ll get anywhere from 3-4 days out of it.

Workout

 

expanding on your base of strength

 

MondayBuilding the FoundationResolutionThis is the workout that is going to set you up for the rest of the week. For this we’re going to get you going with Resolution.  Resolution has spawned its own breed of kettlebell athletes out there and is a staple in all or our gyms.  The programming behind Resolution was designed to give you that fundamental base of strength and knowledge of kettlebell movements. TuesdayStrengthening the movement patternsProvidenceThis is the workout that is going to set you up for the rest of the week.  For this we’re going to get you going with Resolution.  Resolution has spawned its own breed of kettlebell athletes out there and is a staple in all or our gyms.  The programming behind Resolution was designed to give you that fundamental base of strength and knowledge of kettlebell movements. WednesdayRecovery DayIndian Clubs or Tabata Training with Ropes Gone WildAfter Monday and Tuesday you’re going to need to give your body a break.  Grab a set of Indian Clubs to open up your shoulders, back and chest to prevent them from tightening up on your day off.  You can do the same with a quick Tabata Drill using Ropes Gone Wild.  Tabata Training is very simple with incredible results.  Simply work for 20 seconds with a 10 second rest and repeat for 4 minutes. Check out the training page for a list of free downloadable Tabata training routines. ThrusdayStamina BuildingStrength in Motion or NewportWe’re going to work on your stamina now.  Both of these routines were designed to increase your sustained strength and speed.  Basically we’re building your stamina, or your ability to remain strong for a given amount of time.  These routines, and this concept, has become a favorite of athletes and first responders all over the world. FridayTying it all TogetherSanta MonicaWe’re closing your training week with a workout that builds the “classic strength” found at the original muscle beach but builds on the workouts that you’ve done thus far.  Santa Monica mixes new tools and exercises with tools and exercises you did earlier in the week.  Choose between kettlebells, barbells and dumbbells and have the option of incorporating Ropes Gone Wild as an active rest. 

 

Your next two days are recovery days.  But as with the other recovery day I suggest you incorporate some kind of activity, whether it be Indian Clubs, some sort of Tabata Training or any kind of physical activity – with warmer weather starting to hit us go for a run.  Just don’t stand still and let your body tighten up on you.  

 

 

To expand on the base of strength that we brought you 2 weeks ago, we’re sending along a video that goes with Day 2 of your training schedule.  You may have seen this in the minute of strength this week, but if you didn’t, check out the video to the right of Staci taking you through one round from Firepower as a demonstration as to how it’s done.

 

 

Alright guys, this one is straight from Staci.  New from LULU Lemon is their “Downdawg Pant Remix”.  Not only does Staci think these are “hot” she also says only REAL men will wear them.  Sounds like a challenge to me…