5 Best Golf Exercises For Your Longest Golf Drive

Here in Florida, golf is a year-round activity.  People travel from all over the world to play on the fine courses we have here.

golf workouts

When designing effective golf workouts, there’s a few key points to consider.  First, what kind of training program will give you the greatest benefit for the time and effort you are going to invest?  Next, decreasing the likelihood and severity of injuries, so you can really enjoy the game you love for a long time to come.  And finally, incorporating exercises to maximize performance for a great score.

So as we design this golf workout, there’s a few criteria we want to make sure we fulfill:

Full Body Workouts

This is not a problem at Rock Solid Fitness, since we have all of our clients train perform full body workouts twice a week, each one taking only 30 minutes.

Injury Prevention

We want to include exercises in your golf workouts to strengthen areas of the body that are especially vulnerable to common golf injuries.  These include the muscles surrounding the spine in the low back, and rotator cuff muscles of the shoulders.

For the low back, we will include our Nautilus low back extension machine, which isolates the muscles reinforcing the lumbar spine.

For the shoulders, we’ll strengthen the rotator cuff muscles, using manual resistance.

Maximize Performance

We would love to select golf exercises that will maximize your performance on the course.  That could mean being able to grip the club more securely, hit your longest golf drive, or get out of sand traps or roughs.

This will mean:

You’ll be doing overhead pulling movements for your back, arms and grip.  We’ll also include lateral hip movements for driving power, and our special torso rotation machine to maximize club head speed.

So make sure your golf workouts are full-body affairs, focusing on injury prevention and max performance.  Keep the intensity high, don’t over-train, and you will be hitting your longest golf drive and wowing your golf buddies in no time!

To learn more about Rock Solid Fitness Golf Workouts, schedule a Free Fitness Consultation and Workout Experience HERE



Don’t Let These 3 Myths Ruin Your Exercise Program

Dunedin Gym
There are a lot of “myths” we hear from clients at our Dunedin gym when it comes to exercise and strength training.

These myths can quickly turn into excuses, and before you know it, people talk themselves out of training at all.  If you know you need to start at a Clearwater, Palm Harbor, or Dunedin gym, I don’t want these myths to create any fear in you.  Remember, f.e.a.r. stands for False Evidence Appearing Real!

And sometimes, those myths trap people in unproductive exercise programs, or worse yet, prevent them from starting a program in the first place.


Here are a couple of the best one I’ve heard at our Dunedin Gym:
Myth #1. Working out with weights (strength training) makes women bulky and manly-looking.

A  lot of women still believe that they need to do tons of cardio-running, group classes, treadmill, bike, stairmaster, aerobics class, spin class,-the more miles, the better to stay “thin and “toned”.

Sharon was one of those people.  But after a while, she started to experience joint pain, chronic fatigue, and spending that much time at the gym was getting harder and harder.

So she decided to try strength training a try-and found that not only did she not “bulk up”, her endurance actually increased, and her aches and pains went away.

Click here to hear Sharon’s Story

Myth #2. I have a bad back, so I can’t work out.

To someone with back pain, lifting weights seems like the worst thing you could do.

That’s what Wendy thought.  Her back pain was so bad, she could barely tie her shoes.

But she soon learned that the right exercises, performed correctly, can strengthen the muscles that support the spine, and suddenly life can be fun again.

Click here to hear Wendy’s story

Myth #3. I don’t have time to workout.

Lots of people think that it takes hours upon hours every week to really get in good shape.

And if you can’t devote that kind of time to it – why bother getting started.

That was Mark’s deal.  Until he came to our Dunedin gym, Rock Solid Fitness, and found out that 30 minutes, twice a week does the job.

Such a good job, in fact, that he’s getting ready to start playing softball again for the first time in years.

Click here to hear Mark’s story

So don’t get caught up in all the exercise myths out there about strength training.  You can look better, feel better, and function better, all in only 30 minutes, twice a week, on the Rock Solid Fitness program.


Rock Solid Fitness is currently seeking 20 people to participate in a strength training study.  Our goal is to prove once and for all that brief, intense strength training works, to bust all the myths out there that are prevalent among Dunedin gym members.

Participants will receive FREE one-on-one training for one month.

Certain criteria apply – click the link below to see if you qualify, and learn how to sign up.


Lower Back Workouts You Can Practice At Home


Lower Back Workouts you can do in the gym and practice at home

In Part 1 of our series on lower back workouts for lower back pain relief, we reviewed some of the causes and effects of lower back pain, and highlighted an exercise we utilize at Rock Solid Fitness to combat this problem, using the Nautilus Low Back Machine.

But what if you don’t have a Nautilus low back machine, or any other back machine?  There are still some very effective exercises and techniques you can use to strengthen not only your low back muscles, but your entire midsection.  By doing so, you can effectively create an “internal back brace”, which will not only serve to relieve current back pain, and also reduce the risk of injuring your back in the future.

At Rock Solid, we use our Dynamic Lumbar Stabilization Program (DLSP) for this purpose.

What the heck is a dynamic lumbar stabilization program?

The key concept that makes dynamic lumbar stabilization effective is the principle of bracing.

Bracing means contracting your waist muscles-including your rectus abdominis, internal and external obliques, and transverse abdominis.  This will to stabilize your lumbar spine, and maintaining that contraction, as you dynamically move your limbs.

The practical application of this principle in everyday life includes

-Bracing when you lift something

lower back workouts


-Brace when you move something away from your body

dynamic lumbar stabilization program

-Bracing during sports and leisure activities

To be able to do this without thinking about it (which is the ultimate goal), You can practice using dynamic lumbar stabilization exercises.

In the video below, Melissa is demonstrating exercise # 3.3 in our DLSP, Quadriped Arm and Leg Raises.

To perform the exercises, you first find your neutral spine position, which is described and demonstrated in the video.

Next, you brace your abdominal muscles, contracting your entire waist area to tighten the muscles.  Do this in the same way you would if you thought someone was going to punch you in the stomach, or like what happens when you cough or sneeze.

To test whether or not you are bracing correctly, poke all around your waist with your fingertips, including your sides, the middle near your belly button, high low, all over.  If you’re doing right, everywhere you poke will feel tight (even though there may be some soft stuff on top LOL), and it should be a little hard to breathe.

Once you are in neutral spine and braced, you attempt to straighten your right arm and left leg at the same time.  Try not to allow any movement in your waist or hips as you do this.  To make sure and provide yourself some feedback, you can utilize a yard stick, as shown in the video.

Return your right arm and left leg to the starting position, then do the same thing with your left arm and right leg.  Your goal is to do this continuously for 1 to 3 minutes, maintaining a tight brace the entire time.

Practice these lower back workouts twice a week, and before you know it, your lower back will be bulletproof!

Have you suffered from lower back pain? Tried any lower back workouts that didn’t work for you?  Afraid to exercise your low back for fear of getting injured?  CLICK HERE to tell us your story!

Lifting Weights Will NOT Get You Bigger and Stronger

Millions of people around the world workout with weights in order to get bigger, stronger muscles.  And it is true that the workout has to come first; it is the stimulus, that flips the switch and sets muscular change into motion.  However, lifting weights, a.k.a. progressive resistance training, will NOT create the bigger, stronger muscles the trainee desires.

It is during the recovery process, in the hours and days following the workout, that the desired changes are actually produced.  Your body doesn’t actually change during the workout; the workout merely stimulates the change.  Then you need that recovery period to give your body enough time to complete the chemical processes necessary to produce those changes.

In this post, we discuss how to recover muscled faster after workout.

The Difference Between Stimulation and Production

When you perform a highly intense workout with weights, your brain perceives that as a threat to your survival.  And in order to protect you from such threats in the future, it will set into motion a series of events within your body which will culminate in the production of additional muscle tissue.  The result, of course, is that you will be bigger and stronger the next time, and the same exact workout will be slightly easier.

But that series of events within your body doesn’t happen during the workout – the workout merely stimulates these changes.  The workout flips the switch which sets the muscle growth process into motion.  So the workout itself is only responsible for the stimulation of muscular growth.

That new muscle tissue is produced by the body itself, after the workout is over – the recovery period.

So the workout is for stimulation, and the recovery period is for production of new muscle tissue.  This is a 50-50 proposition; you can’t have one without the other, and they are of equal importance.

The Recovery Process: Depletion>Compensation>Over-compensation

When you get done with a workout, you don’t feel the same as you did before you started.  You feel tired, maybe a little bit drained.  Why?  Because during the workout something was used up.  You have depleted the materials within your body that were needed to complete the workout.  In effect, by working out you have dug an energy hole.

The first thing that has to happen after a workout is that hole has to get filled in-you have to recover the energy that you used up.  Once that energy has been replaced – i.e. the hole has been filled in – then, and only then, will your body pile some extra muscle on top of where that hole used to be.

So the sequence involved in muscle tissue PRODUCTION looks like this:


  1. Energy used up after a workout=depletion


how to recover muscles fastr after workout


  1. Energy used has been replaced=compensation

3. New muscle tissue has been built=over-compensation

how to recover faster after a workout

This order is unalterable.  First you stimulate muscle tissue production via your high intensity workout. And then, your body compensates for the exhaustive effects of that workout.  Then, your body over-compensates with the addition of new muscle tissue to protect you against future similar stresses. Stimulation, then production.

Now, this doesn’t happen in 5 minutes.  It takes at least 48 hours, and sometimes up to several days, for your body to run through the full cycle from stimulation to over-compensation.

The recovery process does, however, start immediately following the workout.  And studies show that your muscles are most receptive to replenishment within the first 3 hours after the workout.  That’s why we recommend that our clients consume a post-workout snack, containing about 20 grams of protein, right after their workout.

It’s also why lifting weights every day is a mistake, even if you are training different parts of your body.  There is an overall drain on the energy resources within your body systemically when you perform high intensity weight workouts daily.  In effect, you just keep digging a deeper and deeper hole.  As John Little, co-author of the book Body By Science, often says, “every day is kidney day”.


To maximize how to recover muscles faster after workout, and get bigger and stronger muscles as quickly and efficiently as possible, we recommend:

  • Train your body as a unit, and rest your body as a unit.  perform full-body strength training workouts, and then stay out of the gym for 2-4 days (or longer in some cases).
  • Make sure you are consuming a well balanced diet of sufficient calories to replenish the energy you used up in your workout, and also provide the nutritional building blocks needed for over-compensation.
  • Get at least 7 hours of sleep every night.
  • Consume a post-workout snack immediately (preferably within an hour) after your workout that contains about 20 grams of protein.

The Rock Solid Fitness program is designed to give your muscles the stimulus they need to change, while keeping the workouts brief and infrequent enough to allow those changes to occur.

Remember, the idea “more is better” only applies to love and money-it has nothing to do with exercise.  Resolve to give your workout everything you’ve got for the short time you are in the gym, then get out and give your body a chance to change itself.  If you do, you’ll see the results you’ve been dreaming of in no time!

“Help! My Dunedin Gym Workout Made Me Sore!”

Sometimes new clients tell us “I loved my first workout at your Dunedin Gym, but I am SO SORE! What can I do?”

Starting a workout program at your Dunedin gym can be challenging. Making the time to exercise, following instructions from your Fitness Coach, and setting goals are hard enough, but now you have the muscle soreness that comes with adapting to that regimen.  It can all be a little overwelming.

After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness, according to the experts.  “Muscles go through quite a bit of physical stress when we exercise,” says Rick Sharp, professor of exercise physiology at Iowa State University in Ames.  “Mild soreness is just a natural outcome of any kind of physical activity,” he says. “And it is most prevalent in beginning stages of a program.”

Delayed Onset Muscle Soreness

Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.

“Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to,” says David O. Draper, professor and director of the graduate program in sports medicine/athletic training at Brigham Young University in Provo, Utah.

To be more specific, delayed onset muscle soreness occurs when the muscle is performing an eccentric, or lengthening contraction, also called the “negative” portion of the repetition.  If you are doing bicep curls, for example, when you bend your elbow and lift the weight to your shoulders, that is the “positive” portion of the repetition.  When you lower the weight to return it to the starting position, that is the “negative” portion of the repetition, and that is the only part that makes you sore.

But the Negative is also the most productive portion of the repetition in terms of increasing your muscular size and strength, so don’t even think about trying to avoid it by only doing the lifting part :).

Ease Those Aching Muscles

So what can you do to alleviate the pain?  Patty breaks down how to alleviate the muscle soreness you got from your last Dunedin gym workout:

The Truth About The “Fat Burning Zone”

For a long time, many so-called fitness experts have been advising people to exercise in their “fat-burning” heart rate zone during cardio workouts. By fat-burning zone, they mean exercising at a low level of intensity, as measured by heart rate, because doing so causes the body to utilize a higher percentage of fat as fuel than high intensity cardio. Certainly, if you are only interested in losing fat, as opposed to sports conditioning, this would be the way to go, right?


The truth is, things like the “Fat Burning Zone” are fancy-sounding ways to justify not working out hard.  As my good friend Luke Carlson of Discover Strength points out, it is a technique people use to “engineer the hard work out of the workout”.

Although it is true that a low intensity routine will utilize a higher percentage of fat as fuel, you will burn more fat on a higher intensity program, which I will explain by sharing with you the results of a 1994 study which appeared in Fitness Management magazine (Pocari, 1994). Before we get to that, let me explain what METS are for those who don’t know.

METS stands for metabolic equivalent. METS are frequently used to measure the intensity and energy requirements of an activity. One MET is equal to the energy expenditure needed for the uptake of 3.5 ml of oxygen per kilogram of body weight per minute at rest. Thus, an activity that requires an oxygen consumption of 35 ml/kg/min would be identified as a 10 MET activity. Some examples of MET values for common activities are as follows:
1 MET- sitting at rest
2-3 METS- walking at 2 MPH
4-5 METS- walking at 3.5 MPH, badminton, softball
7-8 METS- basketball, cycling at 12 MPH, mountain climbing
10+ METS- soccer, wrestling, sprinting

Now, back to the 1994 study on fat burning. The study consisted of 2 groups, a low-intensity group and a high-intensity group. Each group performed an aerobic workout on a treadmill for 30 minutes while having their metabolism monitored (breathing into a tube, like on those Gatorade commercials). The low intensity group walked on the treadmill at a speed of 3.8 MPH (the “fat burning” zone), while the high intensity group ran on the treadmill at a speed of 6.5 MPH. The results were as follows:

Group:                                   low intensity        high intensity

Time:                                     30 minutes           30 minutes

Total calories burned:                  240                       450

% of Carbohydrate as fuel:    60% (144 cal.)       75% (342 cal.)

% of Fat as fuel:                    40% (96 cal.)         25% (108 cal.)

Observe that the trainees in the high intensity group burned almost twice as many total calories as those in the low intensity group in the same amount of time. Total calories is the number one measurement for weight loss; thus, the low intensity group had an inferior workout by that standard. Also note that although it is true that the low intensity group burned a higher percentage of fat (40%) than the high intensity group (25%), the calories burned from fat was actually more for the high intensity group (108 vs. 96).

The results of this study demonstrate what anyone with common sense already knows-namely, the harder you work, the more calories and fat you will burn and the better shape you will be in.


High intensity interval training Dunedin


NOT This!

NOT This!

Here’s one last example to bury the “fat burning zone” myth once and for all: This past summer, we all enjoyed watching the 100 meter sprinters in the Brazil Summer Olympics-the fastest human beings in the world. How long did it take these athletes to cover this distance? Somewhere between 9 and 10 seconds, running all out, at 10+++ MET pace. Hardly the “fat burning zone” that is often recommended to us normal humans just trying to lose a few pounds! As you watched these athletes fly, did you see any visible body fat on these people?

I already know the answer: NO. So much for the fat burning zone!

Exciting News!

Rock Solid Fitness will be offering High Intensity Cardio Workouts at our new Dunedin Facility! Visit this site often for the latest news about our move to 2110 Main Street in Dunedin – we will be there in just a few more weeks!