10 tips ... that will improve your golf game

Five local professionals and PGA-certified instructors tell you how to become a better player

Not every player gets to practice before every round with his teacher hovering behind him, watching his swing, checking for malfunctions, making sure everything is working just right. Just those on the PGA Tour.

And not every player has the luxury of going for a lesson or visiting an instructor on a periodic basis, usually because the cost can be prohibitive.

So, how do you become a better player? What is it that you need to know to improve your game and lower your scores, which is the desire of every player who has ever teed a ball, hoisted a club and tried like heck to make the ball go high, straight and, yes, especially long?

Well, short of having a certified PGA teaching professional on your payroll, or taking one to the golf course every time you play, the Post-Gazette has asked five local professionals and PGA-certified instructors to provide a list of the top 10 tips a player should know and work on to become a better player.

Consider it the PG's version of Harvey Penick's "Little Red Book," a compilation of teachings, lessons and musings designed to help players understand the work, preparation and execution that is required to lower scores and make golf a more enjoyable game. Or just less frustrating.

The participating professionals are John Aber, head professional at Allegheny Country Club; Eric Johnson, director of instruction at Oakmont Country Club; Kevin Shields, teaching professional at Rolling Hills CC; Sean Parees, teaching professional at Quicksilver GC and Robert Morris University Island Sports Center; and Jim Cichra, director of instruction at the Robert Morris University Island Sports Center.

The tips are designed for players of all skill level, but primarily are geared toward the average player. And, with the average score in this country over 100, there are plenty of players in search of lessons to improve their game. 

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Golf Increases Life Expectancy

It sounds too good to be true, but playing a round of golf can add years to your life. Why?

Think about it: A round of golf takes about 5 hours to play. The whole time the golfer is outside, he is walking, taking in the sun and burning calories. In fact, 18 holes of golf burns 306 calories per hour (is you carry your own clubs –- 292/hour if you use a pull-cart for your bag and 238/hour if you ride in a golf cart). Could all this add up to a longer, healthier life?

The Swedish Golf Federation has more than 600,000 members (membership is required for playing almost everywhere in Sweden, so the list contains almost all of Sweden’s golfers). Here’s the great thing (if you are a statistician): Sweden also maintains a record of all the deaths that have taken place in Sweden for decades. Researchers were able to link the two databases to learn about the impact of golf on mortality. They compared the golfers and non-golfers and found that golfers were 40% less likely to have died than non-golfers of the same age.

Not only is golfing, in general, good for your life expectancy, but the more someone golfs, the greater his increase in health. When golfers handicaps were put into the equation, golfers with the lowest handicaps (indicating a better golfer who, in theory, plays more) had greater reductions in their risk of death.

Why Golf Improves Life Expectancy and Longevity

It could be that the increase in exercise for golfers explains the effect that researchers saw. Unfortunately, the analysis could not compare the exercise levels of the non-golfers. We don’t know for sure that the increased exercise explains the benefit. There could be other explanations like:

• People with certain illnesses and certain health conditions cannot golf, therefore golfers only include healthy people.
• People who golf are wealthier on average than people who don’t golf.

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Everything You Need to Know About Zen Meditation

The art of Zen meditation is a simple one. You don't need any prior experience. The meditation is the experience. You don't need to have read any books about it. The wisdom you receive from a Zen practice is original. It comes from the quiet space in your soul.

You don't even need to know what Zen means. It's not mystical or rare or even necessarily spiritual. It's the simplest and most natural thing in the world.

Zen meditation is not a religious thing. Atheists practice and benefit from it in the same way Christians, Buddhists, and Muslims do.

Zen meditation has nothing to do with where you live or where you're from. You can be anywhere in the world and benefit from it. Peace of mind is not geographically specific.

I believe even animals practice Zen. I have seen cats, monkeys, lizards, dogs, and many other animals behaving as though they were meditating. Not just staring intently at food bowls, but genuinely looking like they were actively seeking the quiet spaces within themselves.

I urge you to give it a try. Sit comfortably in a chair. Gently close your eyes. Bring your attention to the breath moving effortlessly in and out of your body. Feel how it ebbs and flows, like water lapping at the shore of the ocean.

If other thoughts come into your mind, simply acknowledge them and bring your attention back to your breath and how your body feels. Pain, pleasure, comfort, discomfort; just feel them. Experience these sensations without judgement about whether the sensations are good or bad.

Zen allows you to be aware of how your actions affect the world around you. This allows you to be more productive. A cluttered mind is like a cluttered desk. Makes it hard to be fully productive. Meditation clears clutter from your mind. 

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Meditation Techniques for Concentration

Meditation is mainly done for the purpose of relaxation of mind and for gaining good concentration as well. Your level of concentration is sure to be improved if meditation is done on a regular basis.

In the beginning you may feel distracted. But it is very necessary that you have a good focus so that you improve. There are many meditation techniques for concentration that can be implemented.

Focusing on a particular object is very essential to develop concentration. This has to be done for a certain time. Depending on this the techniques for concentration can be mainly divided into 3 types. They are Zazen, which is mainly breathing concentration, Vipassana, which is also known as concentrate to sensations and Tratak, which is also known as concentrate to candle flame.

Zazen

This is a very renowned Buddhist practice of developing concentration and an effective meditation technique.

This technique of meditation is known to be the best for beginners. This helps in focusing on breathing while you count.

The seating posture for this purpose should be such that your spine is erect when you do this form of meditation.

Vipassana

This technique of meditation is also the best for beginners. The physical sensations of body are focus when you do this.

It is known to have enlightened many people when compared to any other technique of meditation. It helps in keeping your mind very cool and you can also control your mind in a very easily.

Tratak

This is known to be a wonderful technique of meditation that helps in providing you with the desired results. It helps you to keeping your mind focused and also greatly assists in enhancing memory as well.

In this technique, candle flame is focused and concentrated. It helps you to come out of distractive thoughts. 

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Golf tip: Pitching and chipping

The golf tip applies to both pitch- and chip shots. Pitching shots are typically from 10-70 metres from the green, where the ball stays in the air for longer, while chipping shots are the more delicate shots played from just off the green.

Different instructors use different figures for the weight distribution during chipping and pitching, but as a general golf tip, try to keep your weight 60-70 percent on the left leg (for right-handers) and 30-40 percent on the right throughout the shot. Position the ball slightly forward of centre and, importantly, since these chipping and pitching shots are not full swings, you need to limit your backswing and follow through accordingly.

Avoid the golf tip #1: Chipping or pitching with too much weight on the right

The reason this golf tip came about in the first place was to ensure that the golfer keeps his or her weight on the left foot at impact. Many amateurs, especially high handicappers, try to lean back and scoop the ball up into the air.

The perception on this golf tip is that to chip or pitch the ball up quickly, the weight should be on the back foot so that you can get under the ball and lift it. Then the ground tends to get in the way before the ball does!

The problem with setting up with the weight favouring the right and allowing the weight to be too much on the right side in the backswing is that, at impact, your low point will be on the back foot – behind the ball. This golf tip leads to either hitting your chipping and pitching shots fat, or topping it!

Avoid the golf tip #2: Chipping or pitching with too much weight on the left

If you overdo it by putting too much weight on the left side, you’ll end up having your head in front of the ball and your right side too high.

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Meditation and Breathing Exercises to Reduce Stress

How you react to stress determines how it will affect you. Too much stress can be bad for your heart. Learn how to manage your stress with deep breathing and meditation exercises.

Stress can be hard to avoid, but don’t worry if you can’t avoid stress completely—you don’t have to.stress is a normal physical and psychological to both positive and negative situations. Stress itself isn’t necessarily unhealthy—but your reaction to it can be.

How Does Stress Affect Your Heart?

When stress becomes constant and chronic, it can cause an increase in heart rate and blood pressure that may damage the artery walls, the American Heart Association (AHA) reports. Stress that’s left unchecked may contribute to high blood pressure, heart disease, obesity, and diabetes.

In particular, research has shown that those with “Type A” traits—such as often feeling rushed, irritated, impatient, or angry—have an increased likelihood of developing heart disease. Emotions like anger and hostility cause your body to release stress hormones into your blood. This causes an increase in your heart rate and blood pressure, which makes your heart work harder.

Managing Your Stress Levels

Although the exact link between heart disease and stress is unclear, it’s smart to take steps now to get your stress levels under control. It may be tempting to ask your doctor for medicine to manage stress, but lifestyle changes such as stress management techniques are a much better long-term strategy to lower your stress level.

One of the best ways to help you relax and manage stress is through deep breathing exercises, including meditation. It takes a little practice to make a habit of breathing exercises, but anyone can learn them. You can use them at home or in the office—or anywhere that you need some relief. Try these exercises, recommended by the AHA and Mayo Clinic, to help reduce stress:

Deep Breathing

The Anatomy of a Zen Habit

This post, The Anatomy of a Zen Habit will explain why we have made Zen Habits, (the website) part of our lives and the whys and hows of habit breaking and making.

Through his website and books, Leo Babauta has shown us that a regular person can do extraordinary things. As a husband and father of 6, Babauta quit smoking, lost weight, ran a marathon, adopted a vegetarian diet, turned his blog into a business, tripled his income and quit his job, and through all of that taught us how to do it too.

Zen Habits has more than 210,000 subscribers and even more readers. There is no doubt that Leo worked hard, especially at first to grow his blog. He worked a full time job, while writing morning, noon and night and then some. Even so, there is more to the success of Zen Habits than luck and hard work.

Top 5 Reasons (in my opinion) for Leo Babauta’s Success

1. Leo is relatable.

2. He writes good stuff.

3. He keeps learning and sharing his secrets.

4. The information he provides is helpful & honest.

5. He’s a good guy.

In order to really break down the anatomy of a Zen habit, I went straight to the source. Leo was kind enough to answer a few questions to help break down the importance of Zen, habits and procrastination.

What does Zen even mean?

Leo: It means different things to every person. For me it is simply a way to learn to be present, to live in the moment. That’s a very simple thing, but it turns out it changes everything.

Why are we so attracted to developing better habits?

Leo: There is an optimist in most of us, who despite evidence of failed attempts throughout our lives, believes we can become better. This optimist wants us to be the best version of ourselves that we can possibly become. 

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Tips For Successful Meditation That Can Make You Happier

Meditation actually can make physical changes to your brain wiring and increase function. Using meditation as part of your daily routine will help to reorganize your thinking

A routine involving meditation may be one of the most effective ways to keep your life in balance. Meditation is a proven way of lowering stress, reducing anxiety, relieving depression, and increasing health. Meditation has been shown to improve cognitive functioning, heart health, defense mechanisms functioning, and digestion.

As a matter of fact, meditation can be quite simple should you follow a few tried and true strategies for successful meditation. Each time you meditate you will learn something new about yourself.

Wear Comfortable Clothing

You will need to wear something that is not binding and won’t be distracting. Loose fitting clothes that will permit your body to move and breathe freely are preferred. Loose fitting organic cotton works perfectly.

Find Quiet

Meditation brings energy into us. So it’s necessary thing for meditation to get it done in pin drop silence. Just turn of the all gadgets even your mobile too. Turn off radio, TV, Laptop etc.They might interrupt you during meditation.

Sit Comfortably

In comparison with what many believe meditation isn’t about sitting in an uncomfortable position for some time. Sit comfortably but try the recommended positions, like the lotus, since they are designed to minimize body ache and optimize what you can do to breathe correctly.

Loosen Up

Its little weird to relax, you can scrunch up your hands for your ears and then slowly allow them to fall down. Sometime it helps to help you stress less magically. You are able to relax your body by loosen your cheeks, mouth, arms and shoulders.

Focus on Your Breathing

The important thing to any meditation practice is concentrating on the breath. Controlled breathing stabilizes blood pressure level and increases oxygen flow, thereby increasing alertness. Stay silent and concentrate. 

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How To Fight Depression With Meditation?

Depression is a mental state in which you experience intense feeling of grief, desolation, helplessness and low sense of worth. However sharp and empathetic you are, the situation takes a toll on you, step by step. It makes you suffer from acute anger and hopelessness, and eventually pushes you towards several stress-related disorders. Though, there are several ways such as psychotherapy, medications etc. to deal with depression, studies have found that meditation is the most effective way to heal this. Read further to know more about meditation for depression and its benefits.

What Is Meditation For Depression?

Meditation which is aimed to treat depression is known as ‘Depression Meditation’. It is a practice of focusing on breath which eventually leads to relaxation of the body and mind. This meditation can be easily understood with the help of following set of steps:

• Sit in a straight yet comfortable posture.
• Then, focus on your breathing by counting the number of inhales and exhales silently. It’s a gentle process and not a forceful one.
• You can increase your focus gradually and carry on as long as you feel comfortable. The relaxation attained can elevate your mood and provide great relief.

Usually, Depression Meditation can be practiced in one of the two following ways:

• General Meditation Techniques
• Specific Meditation Techniques

Here is a brief detail of these two types of meditation techniques:

1. General Mediation Techniques:

It starts with entering in a meditative state before your mood declines severely. Depression can cause frequent mood swings depending on its severity. For meditating, you need to wait until your mood lifts just enough to engage in normal activities and you become responsive both physically and mentally.

Focusing is the prime idea of such meditation practices. You should find a silent place with least distraction factors. Drawing curtains, putting ‘DND’ on the door, wearing earplugs or listening to a soothing music can prove to be effective. 

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Simple Safety Guidelines for Golfers

Golf is a very safe sport - as long as a few basic, common-sense rules of safety are followed. When those rules are ignored, injuries can occur.

Golf involves the swinging of metal clubs, which propel golf balls at high speeds. If you're in the way of either the clubs or the balls, you're in danger. You could be placing yourself in danger, too, if you do not respect the power of the sun, the danger of lightning, or your body's need for the right kind of fluids on warm days.

Keep Track of Those Around You

When a golf club is in your hands and you are preparing to swing, it is your responsibility to make sure your playing partners are a safe distance away from you. It's not too difficult, after all, to keep track of where everyone is when your group is likely just four or fewer golfers.

Never swing a golf club when another golfer is close to you. That's the most important thing to remember. And be a little extra cautious on practice swings, when it's easy for golfers to let their guard down. Extra vigilance is also needed when younger golfers are part of your group.

Also, look ahead of you, and to the left and right of the area where you are aiming your shot. Don't hit your ball until you are confident that any golfers up ahead are out of your range.

Heads Up

While it's the responsibility of every golfer to be sure it is safe for them to take their stroke, you can't always rely on every golfer to do just that. So even when it's not your turn to hit, stay aware of your surroundings.

Be especially careful if you have to venture into an adjoining fairway to retrieve or play an errant shot, or if you are close to an adjoining fairway and golfers on that hole are hitting toward you.

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Top 5 meditation tips – make it a daily habit

Modern practitioners of meditation face the same age-old question that meditators have asked themselves and each other for thousands of years: how can I motivate myself to meditate every day? We are aware that meditation is good for us, and yet the pressures of daily life and our various commitments can make it hard to ensure we fit a meditation session into our busy schedule each day. These days, when even major news outlets have sections on meditation tips, we can look to the 2,500 years of Buddhist meditation experience for inspiration.

 

Here we offer five tried-and-tested meditation tips to overcome the most common problems that beginners and experienced practitioners can encounter in motivating themselves to sit regularly.

Tip 1: Reflect on the benefits of meditation

If we are going to devote some time to our meditation practice, we want to know that the effort is worth it. It’s reassuring to know that not only generations of Buddhist masters, but increasingly also modern researchers, attest to the fact that meditation leads to increased levels of well being. Psychologists have found, for example, that “Loving Kindness meditations can have positive effects, in particular in terms of improving one’s resources and wellbeing”, and can even – literally and figuratively – positively affect the very rhythm of our hearts.

Research on the effects of focusing on the intricate and beautiful buddha forms used as meditation objects in Diamond Way Buddhist meditations has found that meditating on Buddha forms improves visual-spatial processing in the brain.

And if that’s not enough for the more worldly among us, it’s even been shown that meditating Buddhists make more rational economic decisions. Something to think about when planning your pension, or when hitchhiking home after your next trip to the casino.

Tip 2: Let go of the idea of a ‘good’ meditation

As counter-intuitive as it may seem, as long as you’re following an authentic meditation technique, it’s difficult to do it wrong. 

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How to Cure a Hook Golf Tip

You'll often hear from veteran golfers and professionals that a golf slice is easier to "cure" than a hook. I definitely disagree and believe that the reasons for a slice and hook are very similar, just opposite.

A slice occurs when the club face is open at impact, and is often accentuated by an out-to-in swing. The result is literally a "slicing" through the ball. The more of an out-to-in swing, the more the ball trajectory first starts out on the inside of your body and then spins and fades away. The hook is the exact opposite. The club face is closed at impact, and is often coupled with an in-to-out swing, causing the ball to first travel away from your body, and then hook back around.

First let's concentrate on the club face at impact. Most hooks whether subtle or severe are caused by a closed club face. The reason is most likely due to premature wrist rotation. Your bottom thumb turns over too soon often before the club face makes contact with the ball/ground. This may be just due to turning your wrists over too soon, not following through with your hands to the target, or, in more severe cases, opening up your hips too soon.

The first step to curing a hook is to make sure your hands and wrists are in the correct position at impact with ball/ground. You absolutely must be sure your wrists are not turning over too soon. You can practice this by chipping. Use a high iron, try a 7 or 8 iron. Start by taking your normal chipping swing/motion. If your ball is hooking, you're most likely turning your writsts over. Practice with this same club until your chipping swing motion results in a straight trajectory.

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