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It would be incomplete of any training program not to include all aspects of heath including cardio fitness, nutrition, rest, and meditation. Here are my suggestions for fitness and healthy living:

• Burn 300 calories before Breakfast• Snack mid morning• Eat a Lean Energy Lunch• Snack mid afternoon• Eat a Extremely lean Protein / Veggie Dinner• Drink plenty of water Suggest at least 100 ounces per day• Get at least 7 hours of sleep per night• Find a way to mediate / relax regularly• Build a Weekly Routine / Schedule in Health

Cardio Fitness

Cardio training improves stamina, heart health and circulation. It also burns calories, and if done correctly can jumpstart weight loss. Therefore, in combination with your “improve your move” training, I suggest cardio / aerobic sessions every single day of the week. But I also suggest that you perform cardio training at the right time - to maximize its effectiveness.

It takes a deficit of over 3000 calories to lose one pound of fat on your body. What this means is that you must “teach” your body to access the fat storage that your body has so easily supplied. To do this I suggest a morning workout that burns the last bit of glycogen in your body - making your body hungry. I call this “300 before breakfast”.

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300 before 8:00 to lose weight.

I highly recommend getting up at 7:00 am each morning (or earlier) and burning 300 calories before you have breakfast. I don’t care if you walk, run, play golf or sprint, you must get your body moving early. Burning 300 calories usually takes 20 to 30 minutes on a treadmill or bike. To maximize its effectiveness, I suggest burning the 300 calories in as short of time frame possible. Interval training is a great way but as always,consult your physician before engaging in any strenuous exercise.

Follow your morning cardio session with a high protein / minimal carbohydrate breakfast, which I have found to be the most important part of getting rid of fat. Why is 300 before 8:00am such an important part of the process? Because it’s all about blood sugars, metabolism and retraining your body to use the “fat storage” as opposed to calories that you consume.

When you wake up in the morning, you have been sleeping for 6 to 8 hours. The average person burns about 90 calories per hour sleeping. Therefore, you have burned between 540 and 720 calories as you rested. By the time you wake up, you are already hungry and in need of food. You body is looking for nutrients. This is a great time to boost your metabolism and tap into the final energy of your body and get at some of that fat storage.

Putting your body at a caloric deficit early makes it hungry all day. When you start daily activity, you are constantly keeping your body looking for nutrients. When you begin to feed it high quality proteins and carbohydrates, and fats, you will start consistently burning the fat storage on your body as you control and regulate your insulin production.

Controlling Insulin is the goal nutrition / food

Insulin is produced in/by the pancreas. It regulates your blood glucose--the sugar level in your blood, from the foods/beverages you consume daily. Everything but proteins and fats that we consume are turned into blood glucose by our bodies. That helps our bodies receive and maintain the energy levels we have daily.

300 Before BreakfastEveryday

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When you eat excess simple carbohydrates such as sugar, white flour, and processed corn and corn syrup, they are turned into glucose that the body attempts to regulate with insulin that it can use for energy.

When the body can no longer regulate the amount of sugar in the blood it does a wonderful job of protecting you by storing the excess energy into cells of your body that we call fat. Our body is actually protecting itself from the input of too much sugar. Therefore how you fuel your body throughout the day will help regulate blood sugars, supply the much need nutrients for your body and teach your body how to use the energy stores in the fat that has been stored in various places such as your belly, hips and chest. Here is my suggestion for your important first meal - breakfast:

8:00 Breakfast (Timing is very important - must be after morning calorie burn)

• 6 Egg Whites Scrambled (plus or minus a few egg whites)• Tomato• Grilled Chicken Breast (4 oz)• Green Peppers / Veggies (any)• Half Grapefruit• Strawberries / Blueberries

The breakfast meal is the first meal after a long rest and a 300 calorie burn. This is why it is the most important meal of the day. NEVER miss breakfast. Why? Because when you skip breakfast you put your body and an enormous caloric deficit and some damaging thing can occur such as your body getting weak and you begin to actually eat yourself (consume your own proteins) as well as your body can go into a preservation mode and start storing fats. In effect you have communicated to your body - “I am starving you so start protecting yourself”. Once again, never skip breakfast.

If you are like so many who run out of time in the morning, start considering meal replacement drinks or “ready to drink” protein or nutrition shakes for the morning. I don’t recommend these over a nutrient rich breakfast but they are better than nothing and can keep your motor running when you just don’t have the time to make breakfast.

Mid Morning Snack

One of the most overlooked areas of nutrition is the snack. Most people consider snacks as a bag of potato chips or candy bar. You must rethink your use of food if and understand that a mid morning and mid afternoon snack

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have an important role in maintaining health, energy levels, health and metabolism. Here is a suggested mid-morning snack:

• Plain Yogurt• 5 to 10 almonds (chopped)• 5 walnuts (chopped)

This snack supplies plenty of protein and healthy fats to give you a few calories while helping you maintain your insulin levels as well as holding you over for a few hours until lunch. My yogurt snack is also very simple to fix. (When it comes to food, I like fast and simple)

Lean Lunch

Another extremely important meal is the middle of the day meal - lunch. This meal needs to have enough healthy calories because by this time, you are hungry and you still have plenty of day left where you will burn energy. Here is my suggestion for a healthy lunch:

• Romaine Lettuce • Almonds• Tomatoes• Grilled Chicken breast (no salt)• Cucumber Sliced

This lean lunch has approximately 300 calories and will hold you for a few hours until your afternoon snack. This meal is so lean and with so little fat that you will feel light and not weighted down to begin your afternoon.

The Afternoon Snack

The afternoon snack will hold you until dinner. I also like to keep this one simple with high protein content,

• Cottage Cheese• Apple

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The Protein / Veggie Dinner

I found that one of the key ingredients to weight loss is by regulating my own insulin levels by controlling blood sugar levels. One of the best ways to do this is to take advantage of the timing of your exercise and meals.

Since you plan on burning 300 calories in the morning, what you eat for dinner can speed up the fat burning process. Therefore, you must keep all simple sugars and insulin producing foods out of your dinner plans.

Here are my suggestions for dinner meals:

• Grilled Chicken and Green Beans (Most Family Restaurants)• Salmon and Veggie (Outback Steak House, Chilis)• Tuna Sashimi (Maguro) and Asparagus (Most Sushi Restaurants)• Grilled Mahi and Squash (Outback Steak House)

Remember that Tomatoes are a fruit and can raise blood sugar levels so definitely stay away from tomatoes and all fruit at dinner as well as NEVER eat bread at dinner time. Also, stay away from deserts after dinner – always.

Now that you have a bit of understanding and my simple plan for Cardio Fitness and Nutrition, let me show you some golf exercise and training programs.

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Start with Arms to side and knees bent.

Roll knees to right, keeping shoulders against floor.

Roll knees to left, keeping shoulders against floor.

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Lift legs up, placing your butt against a tall chair or wall.

Roll legs to right keeping shoulders against the floor.

Roll legs back to left, keeping shoulders against floor. If you are unable to rotate legs completely to floor, go as far as you are comfortable as progress to a full (all the way to the floor) rotation.

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Stand upright with arms to sides supported by two chairs or counter top. Widen feet to approximately shoulder width.

Squat straight down keeping heels on floor.....

Make sure you keep back upright.

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Using bar height chairs or a counter top to hold on to. Support your upper body so that you isolate your shoulders from your hips.

While holding the shoulders square, simultaneously jump and twist you lower body.

Twist both directions while isolating the shoulders by holding the chairs.

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Using bar height chairs or a countertop, hold the upper body stable....

Now, Swing the leg back and forward holding the upper body steady.

Make sure you exercise both legs during the leg swing exercise.

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Holding two bar height chairs, stand with feet together.

From a Standing Position, raise foot, keeping leg straight up to waist height.

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Holding a countertop, stand away from the counter giving yourself space to swing your leg to the side.

Lift your leg straight to the side as high as comfortable. A variation of this exercise is to swing the leg from side to side also.

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With arms straight out to sides at shoulder height...

Rotate the arms beginning with small rotations. Make wider circles going fast and slow to develop shoulder movement.

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Starting with your arms straight out - as though you are going to hug a large tree.....

Swing your arms together and then across your body, in front of your chest.

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Starting from a standing position with feet together and hands on hips...

Step to the side into a flexed lead knee, keeping both feet down. You will feel weight move into your lead leg - stabilizing your balance. Make sure your lead foot is slightly turned.

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Training Segment 1: Positions and Movement Training

PVC Stretch

Start by holding the 5 foot PVC pipe to your side at shoulder height.....

making sure the pipe is at an angle (on the golf swing plane) where your body is tilted in golf posture.

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Then while holding the arms and PVC in place, move the lower body without moving the arms.

As you hold your arms in place, the lower body will separate from the upper body.

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Weight Shift Drill

Standing with your feet together and trail hand on trail hip....

Side-step into your lead leg to a golf stance width....

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Step into a flexed lead knee feeling the trail foot down and rotation and downward movement of the trail hip.

Make sure you step into a flexed lead knee, with the lead foot slightly turned outward.

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Elbow to Hip Drill

Standing with feet together, place your trial elbow against your trail hip by lowering your upper body (tilting).

Next, with your elbow against your hip, begin stepping (side step), into your lead foot.

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Now, move the elbow forward, toward the target, in front of the trail hip....

Make sure you keep the elbow moving forward.

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Training Segment 2: PVC Training Position 0 to 2

Start at the PVC position 0 - address position.

Position 0 is the single plane position. Once in position....

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Take the PVC to position 2 - the leverage position.

The PVC 0 to 2 drill teaches you to stay in posture and make an on plane backswing.

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Position 0 to 3

From the PVC starting position 0...

Move to Position 2 then....

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Move to Position 3....

Make sure you keep elbow in front of trail hip into position 3...

Many golfers have a problem “holding the angle” into the downswing - an important movement that produces a proper impact position and speed. Moe often said that the elbows lead. This is what he was referring to.

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Position 0 to 4

Starting as PVC position 0...

Move to Position 2, then....

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Move THROUGH position 3 to....

Position 4, Impact.

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Training Segment 3: Posture Training with Club

Posture Training with the club is to help you keep your spine (lower back) in posture or “back” while making a backswing. The feeling is though your staying tilted or bent over WHILE you make a backswing movement.

From a perfect Single Plane Address position where the club is aligned with the trail arm (back view) and lead arm (front view).......

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Complete your on plane backswing while staying tilted (in posture).

Repeat this motion numerous times to learn how to stay in posture in your backswing.

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Training Segment 4: Vertical Drop Training

Place a Leverage Bag waist high in a chair with the correct spacing away from your body.

Start at the top of your backswing, then....

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Transition and drop club into bag while moving into position 3 while maintaing the leverage angle.

MASTER MOVE

Make sure you place bag correctly so that you are striking the bag at the proper angle - where you can feel the vertical drop of the arms, club and the club coming from the inside.

Moe’s master move was a combination of the proper lower body movement that allowed the vertical drop producing leverage and speed.

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Starting with your feet together, leverage bag in place at ball position, holding the club correctly in the address position.....

Simultaneously take a backswing and step into your golf swing, then....

Training Segment 5: Weight Shift

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With the proper lower body movement into your lead leg, and turn of your trail hip, impact the leverage bag.

Make sure you keep your trail foot on the ground and impact properly.

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Training Segment 6: Releasing the Club

From the perfect single plane starting position....

Make a perfect single plane backswing to leverage position....

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Then Transition properly with the lower body making sure you keep the trail foot down, extending the lead arm and keeping the lead knee flexed.

Make sure your lower body is in the proper position.

The proper release will show a fully extended trail arm, a folded lead arm and a club face that is back “on plane” or rotated to the plane.

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Separation Training DrillFeet Closed / Shoulders Square

Starting with feet 45 to 90 degrees open (relative to target line) and shoulders square to target line....

Make a backswing, then...

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Impact the bag keeping the feet closed to target.

This drill helps separate the lower body from upper body.

Make sure you are swinging down the target line, not down the feet-line.

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Separation Training DrillFeet Open / Shoulders Square

From a starting position where the feet are open and shoulders are square to the target line...

Take an on plane backswing down the target line, then....

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Impact correctly with the shoulder and arms - down the target line.

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Step to Impact Lead Arm

Set up to Leverage Bag in your perfect Single Plane Address position, then...

Take your trail hand off of the club placing it agains your trail side...

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Then put both feet together, holding the club only with the lead hand..

Take a backswing and simultaneously, step into impact....

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At impact, you will feel yourself into your lead side with your lead knee flexed, trail foot down.

This drill will help you feel the weight shift to your lead knee and how the lead hand leads the club into the downswing into impact.

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Step to Finish

From a perfect Single Plane Address position.....

Place your feet together, then....

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Take a backswing with your feet together, then......

Step back into your proper foot position, then...

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Swing to your finish with your feet down.

The Step to Finish drill help you feel how the weight transfers into your lead side as you keep your lower body moving and feet down. It also helps you with you hip and shoulder separation with the proper lower body movement.

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Put it all together.....

The Final practice of the lower body is what I call pressure training. The goal of this training is to feel how the weight or pressure Feels within the feet or legs. Pressure training is about the movement of of the body being supported and stabilized thorough muscular and joint stability.

During the backswing pressure is felt inside the trail leg as the hips rotate. This pressure stabilizes the leg where it is firm, flexed and ready for action. During the downswing, the pressure moves toward the lead knee as the hips rotate as both feet stay on the ground. The rotation and lateral movement of the hips moves the pressure to the lead knee.

As the pressure moves and lower body stabilizes, the upper body separates and generates speed as the arms quickly pass the body. Looking at the perfect Single Plane Golf Swing – you can see the sequence of movement of how the proper rotation of the hips are stabilized by the trail leg and how the backswing transitions into the downswing.

Similar to the step drill, here is an advanced move that helps you understand how to feel the pressure in the legs, separation of the upper body and arms passing.

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Start in an ideal Single Plane Address position.

Take the club into the backswing feeling the pressure inside the trail leg, then...

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transition into the downswing moving your weight from the trail knee to the lead knee....

as you swing into your finish, you will feel how the pressure moved from your trail leg to the lead leg.

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Sess

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Exercise RoutineExercises ( 3 Sets of 20) each exercise (approximately 20 minutes)

Back on Floor Knee Roll

Squat Stretch

Leg Swing Exercise

Side Leg Raises

Side Step

3/20Everyday

This is a sample 30 minute routine that combines a few of the exercises. You can combine any and all of the exercises into a routine depending on how long you desire to exercise.

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Leverage Bag TrainingExercises ( 3 Sets of 20) each exercise (approximately 1 hr)

Feet Open 90

Feet Closed 90

Step to impact / Lead Arm Only

Bag in Chair

Leverage Bag Training

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3/20Day 1,3,5

Leverage bag Training simulates the golf swing to the the most important moment in the golf swing - impact. The Leverage Bag Training Exercises help to learn upper-body and lower body separation as well as how impact feels. It is important to always pay close attention to the shoulder position at impact as well as making sure the trail arm is bent when you strike the leverage bag.

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Golf Move Training Sessions

PVC Stretch

PVC 0 to 2

PVC 2 to 3

PVC 0 to 4

Release Drill

3/20Day 2,4

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PVC Training

PVC Training is core training for the Single Plane Golf Swing movement. The first step to proper PVC training is to ensure perfect Positions from 0 to 4. Once you ensure proper positions, the PVC Training teaches you how to “blend” these movements in the idea sequence. Performing these moves twice per week with 3 sets of 20 repetitions, will help you learn how the lower body moves into the proper impact position.

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Golf Move Training SessionsVertical Drop

PVC 0 to 3

Posture Training

Bag / Chair

Vertical Drop

Elbow to Hip

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3/20Day 6

Golf Move training will give you some variety of your training. Starting with the PVC 0 to 3 will get you started from beginning to hitting position. Then with a short golf club work on you posture and then use the Bag / Chair drill to help you with the vertical drop. Once you achieve the feeling of the vertical drop, you can engrain that feeling with the Elbow to Hip Drill.

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Golf Swing Training!

3/20All Days

Posture Training

Step Swing to Impact

Step to Impact / Lead Arm

Pressure Training

Release Drill

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Golf Swing Training Drills can be used every day of practice as well as before ball-striking practice sessions.

Using Golf Club