Cardiogolf Golf and Fitness Tips By KPJ

KarenGolf FitnessLeave a Comment

A Note From Karen:

As an LPGA Teaching Professional, certified personal and Pilates trainer and former managing editor of Golf Fitness Magazine, I come across massive amounts of information about golf and golf fitness.  So I have created a blog, sharing with my readers, useful information about all things related to golf and golf fitness including tips on strength, flexibility and endurance, mental strategies, nutrition, swing tips and advice and injury prevention.

  • Cardiogolf Golf and Fitness Tips include:
  • Feed Your Game-Nutrition Tips
  • Energize Your Game-Warm-Up and Injury Prevention Tips
  • Essentials for Your Game-Instruction and Swing Tips
  • Optimize Your Swing-Swing Drills
  • Vitalize Your Game-Fitness Tips

Feed Your Game-

Would you change the way you eat if you knew certain foods could help you play better golf?

Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but it can also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even help you keep your cool after a bad shot. More importantly good nutrition is good for your overall health and well-being.Order Siete Grain-Free Tortilla Chips Here-

Energize Your Game-

We recommend every workout session (and every round of golf you play) starts here with the warm-up routine.

A proper warm-up will help loosen stiff muscles and joints, making it easier to swing the golf club more effectively and efficiently. It is the bridge between sitting all day at a desk or in the car, and the golf course where you are in motion much more frequently. It is a transition most effective when performed gradually and mindfully.


Visit to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

For many of us, we used to be able to hop out of the car, go straight to the first tee and rip a drive down the middle of the fairway. Now by skipping a warm-up before a round of golf may mean it takes us 4 or 5 holes before you loosen up and gain your form and by that time your score may already be ruined. Here is a quick and easy pre-round warm-up exercise to help you avoid those big numbers on the scorecard.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate this exercise.

The point of a warm up is to elevate your heart rate to get your blood flowing to warm muscles so they are loose and supple to make it is easier to swing. You can do this warm-up at your house before your round of golf, if you don’t have a long drive to the golf course or on the driving range. Don’t be embarrassed to do the routine, it couldn’t more humiliating than topping your drive off the first tee.

There are many ways to warm-up like jogging, doing jumping jacks or even taking practice swings. In Cardiogolf routines, that only takes 5 to 10 minutes, I chose 5 to 8 exercises that target golf-specific muscles.

Visit to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Essentials for Your Game-

Learn and review the most important swing fundamentals, review key swing positions and improve on-course strategy.

Whenever you take lessons and try to make a swing change, it is important to remember a few points that will help you with the transition.

  1. Practice the swing change, but try not to overdo the new move or motions that your pro suggests.  What happens to a lot of people after a golf lesson, it that they exaggerate the new move and that may throw off  tempo and timing.  You may actually hit the ball worse after a golf lesson.
  2. Be patient and rehearse the move without hitting a ball for several sessions until you are comfortable with the new move.  Rehearsing the new move without hitting a ball will help ingrain the new move into your swing and then it will feel  more comfortable and natural when you actually hit balls.
  3. Finally, try not to stress out about your score for the first few rounds after a lesson,  it may take several weeks before you own the new motion.

Front Hand Placement on Grip-How is Yours?

“The best golf psychologist in the world is a square clubface”.

Ben Hogan

Everything you do before you swing determines how well your shot will turn out. You need to review the basics no matter what level golfer you are. Only once you have a solid and consistent set up can you develop other areas of your game like consistency and power.

Your grip may be the most important factor in hitting a solid shot. If your grip is incorrect, then you usually have to make compensations in your swing to get the ball to go where you want it.

Here is a way to check your front hand position to make sure club face will be square.

  1. Hold the club just with your front hand. Lift the club off the ground and extend your arm out so that the club is parallel to the ground.
  2. Notice the clubface position. If your thumb is placed correctly on the grip correctly, then the leading edge of the clubface will stay square.
  3. If your front thumb is on the club incorrectly, in a weak position, then the leading edge will fan open.
  4. Adjust your thumb until you can extend your front arm and the leading edge stays square.

Optimize Your Swing-

Cardiogolf Fitness System, available at, is a series of swing drills and exercises to help you improve your swing technique and get a great workout at the same time.

Making practice swings instead of hitting balls is a better way to improve your swing technique.  If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move.  Repeating the motion that you want to achieve will help ingrain the move into your real swing.

In this drill, watch Karen and Christina Ricci from Golf Survival Guides, demonstrate how taking practice swings with just your front arm only can help you improve your swing technique and develop strength in your upper body.

Vitalize Your Game-

Get your Heart Pumping and your Golf Form in Shape with the Cardiogolf Fitness System…No golf ball required!

In Cardiogolf class, I use various fitness props to do exercises and swing drills including the Shortee Training Club and Slope a specialized fitness step for golf.


Improve your golf and fitness with these great overall body exercise routines that will help improve your strength, flexibility and coordination, but will also help golf because it patterns the same motion in the golf swing of loading and unloading.

Swing Technique

Making practice swings will not only tone your muscle and burn some calories, but the act of swinging over and over again can help you improve your swing technique and improve muscular endurance.

The Cardiogolf Speed Progression Drill will help you rehearse swing positions and increase clubhead speed. The idea here is to start off doing slow motion swings, working on swing positions and then gradually increasing the pace until you build up to full speed.

Indoor Practice

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Use the Cardiogolf ‘Shortee’ Club to practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Club to practice anywhere and at anytime.


I developed the Cardiogolf ‘Slope’ to help golfers practice uphill and downhill lies, but it is also a great tool for exercise. You can do a variety of traditional low-impact exercises as well as strength, balance, core and even upper body exercises. Stay tuned for more information.

Watch how 8-time world record holder and gold medal speed skater Dan Jansen use the Cardiogolf  ‘Slope’ to do upper body and core exercises.


Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit

Clothes provided by Nike Golf-#NikeGolfClub

Share this Post

Leave a Reply

Your email address will not be published. Required fields are marked *