A goal guide...21 Tips To Help You Reach Your Fitness Goals

  • This is  a great article by Joel Sanders from EXOS

The Goal Guide: 21 Tips To Help You Reach Your Fitness Goals

By Joel Sanders

Anybody can make a New Year’s Resolution. It takes someone special to see it through. Or does it?

It’s not always about will-power and determination. Certainty those help, but more important is having a plan of attack that you can implement when life happens. Research has shown that only 20% of resolution makers will succeed. Here are some tips and tricks to make sure you don’t get lost along with the other 80%. 

  1. Read The One Thing by Gary Keller: It’s so easy to get caught in the spin cycle of life. Learn how to identify the one thing that you can do – today, this week, this month, this year – to achieve extraordinary results.
  2. Ask Why: Dig below the surface layer and think about why your goals are important. How will it make you a better person? What will it allow you to do in life? Purpose is the glue that helps you stick to your plan. The prescription for extraordinary results is knowing what matters to you and taking daily doses of action in alignment with it.
  3. Process Based Goals Are the Secret Ingredient: Process goals are essentially the road map that you will take to get you to your destination. They are the systems, behaviors, or habits that you are going to implement. I want to lose 10lbs is an outcome goal. The process is how you are going to change your  habits to get you there, like – I am going to eat veggies for lunch and dinner every day. Read this James Clear post for more depth on this subject.
  4. Set Performance Goals: Number of push-ups/pull-ups, 1 mile run for time. Focusing more on what yourbody can do and less on how it looks has been shown to yield greater long term satisfaction. Ask yourself thisIf you completely ignored the way you look and only focused on being able to do a pull-up or run a faster 5k, would you end up looking better anyway?
  5. Set 30 Day Goals: Short, mini-challenges are more digestible and there is light at the end of the tunnel.
  6. Write Your Goals Down Where You Can See Them: Put them on a fridge or your desk at work. Those that write down goals are 40% more likely to accomplish them.
  7. Workout With Other People: It’s not as hard to roll out of bed when you know there is someone else ready to roll up their sleeves and get to work beside you. I know a good spot,  Tri-Fitness & Performance
  8. Have a Plan B: You are going to face road blocks: It’s inevitable. Anybody can succeed when they deck is stacked in their favor. It’s how you plan and prepare when the deck is stacked against you that really seperates contenders from pretenders
  9. .Set a Number of Times Per Week: that you are going to workout and make it happen, no matter what. Remember, a workout doesn’t have to be a 1-hour sweat fest. Even 10 min of pushups, lunges, and planks count toward your goal. Check out this website for quick, at-home workoutsBody Rock
  10. Find a Workout and Nutrition Solution That is Sustainable: Here are my 7 Steps to a Sustainable Fitness Plan
  11. You Can’t Outwork a Crappy Diet: Any weight loss plan must start in the kitchen.
  12. Take a Shake To-Go: If you are pressed for time and haven’t eaten, take a protein shake on the road. Here are some recipes: Shake Guide
  13. Don’t Live and Die by The Scale: The scale is like the stock market. It can fluctuate day-to-day for no apparent reason. Use it sparingly over weeks and months, in which case you should see positive trends.
  14. Take Pictures and a Waist Measurement: If you are lifting weights, the scale might not budge even if your body is changing. Take pictures and measure your waist (around you belly button) as more than one way to show change in your body.
  15. Call it a Reward Meal Instead of a Cheat Meal: It’s the same food, but with a different label. You’ve earned it.
  16. Workout First Thing in the Morning: Not many things “come up” at 6am. If you have the option, earlier in your day is better than later.
  17. Work + Rest = Success: Most people gear up for the hard work it takes to reach their goals. Prioritizing rest – 7-8 hours of sleep, taking power naps, or scheduling a massage – allows you to attack the work with more vigor.
  18. You Are Human: The “on the wagon/off the wagon” mentality is an emotional rollercoaster that takes its toll. Know that you are going to miss a workout or enjoy birthday cake and that life will go on. Just pick right back up where you left off.
  19. Habits Take Time: It takes an average of 66 days to acquire a new habit. Don’t give up too soon. After weeks and months of working to implement a new habit, it can become routine. Once this happens, you don’t spend precious willpower thinking “Should I do this today?” It becomes an unconscious decision.
  20. “Talk to Yourself Instead of Listen to Yourself:” Instead of listening to your fears and doubts, talk to yourself and feed your mind with words of truth and encouragement you need to keep moving forward. – Jon GordonYou
  21. Don’t Have to be Great to Start. But You Have to Get Started to be Great: It doesn’t have to be January 1st or a Monday. You can choose to change any day and anytime you want to.


Where the "Elite" kids shouldn't meet. An article by Tim Keown on youth sports

This is a great article by Tim Keown for ESPN on the current condition of youth sports travel teams.

  • Tim KeownESPN Senior Writer

Your kid is good, right? Really good? You don't want to brag, but he can do some things on the field that other kids his age won't even try. You played a little ball yourself, and you know the difference.

Make no mistake: There's someone out there for you. He's putting together a team, and he's got a pipeline to the best tournaments. He knows people. He'll have tryouts and he'll tell you what you want to hear. It's expensive, sure, but who can put a price on your kid's future? If he's got a chance to be the best, he needs to play with and against the best, right?

Judging by the direction we're taking preteen youth sports, it appears we have completely lost our minds. Gone crazy -- collectively and individually. It's become something of a hobby for me to read the local sports coverage of the three or four sub-20,000 circulation papers in my area, and I am here to report that the center cannot hold.


The days of simply playing ball with your friends is over. It's a different world out there for the preteen athlete, with "Elite" and "Select" commonly turning up in the names of our youth sports teams and leagues. We're having tryouts for 10-and-under traveling baseball teams, and we've got 10-and-under basketball teams traveling the country playing against other fourth-graders at God knows what cost to the parents' bank accounts and the kids' psyches. All in the name of … what? Trophies? Exposure? A leg up on a college scholarship? The egos of the parents?

The exploits of these kids, which almost always include tournament championships, national rankings from some little-known organization and perspective-free quotes from the coaches, are dutifully and breathlessly reported. If you didn't know any better, you'd think the 9- and 10-year-olds in my neck of the woods are the most remarkable 9- and 10-year-olds anywhere. But then you could probably say the same about yours. You just have to know where to look.

I found a great nugget the other day: a notice for a 10-and-under baseball team that's having tryouts for its extensive fall tournament schedule. The notice included the following sentence: "The team needs competitive youngsters who are looking to play baseball at the next level."

Let's parse that for a moment. Someone needs to explain to me what the "next level" is for a kid who's 10 or younger. I dare you to define it. Is it 11-and-under? Maybe 12-and-under? And if so, are there really 10-year-olds who are striving to play baseball at the 12-and-under level? Wouldn't it just happen naturally -- you know, with age?


If you think that, you're behind the times. This is the age of the special child. This is the age of the parent who believes his or her kid playing Little League for the neighborhood team is beneath them both. (Despite the talent you see at the Little League World Series, make no mistake: Little League has suffered enormously at the hands of the folks who peddle dreams to the parents of the preteen set. Local independent teams -- most of them touting the supposed benefits of year-round play -- skim top players out of neighborhood Little Leagues.) This is the age of the youth-sports industrial complex, where men make a living putting on tournaments for 7-year-olds, and parents subject their children to tryouts and pay good money for the right to enter into it.

There are palaces built just for the purpose of housing these tournaments. Big League Dreams is a chain of West Coast baseball complexes with multiple diamonds that attempts to replicate different big league ballparks. There's a bunch of 10-year-olds playing in Fenway, the 12s in Yankee Stadium and the 13s in Wrigley Field. (You haven't really lived until you've seen Wrigley's ivy-covered wall painted onto slabs of plywood. There are times you have to pinch yourself.) The fields are spokes that extend from the hub -- an air-conditioned restaurant and bar, where parents can sit inside and watch games away from the infernal heat.

They go through every player's backpack as he enters -- and yes, there's an entrance fee -- to make sure he isn't trying to smuggle in any outside food or drink. PowerBars and Gatorades are confiscated.

There are buzzwords in this business, sure to coax the gullible parent. The big three terms are "elite," "select," and "travel ball." Oh, the power of those words. Waving the prospect of "travel ball" under the nose of the ambitious father of a talented 9-year-old is like wafting a steak under the nose of a sleeping dog. After all, the more you travel and the farther you go to play a sport, the better you must be at that sport, right?

"Travel ball," in this world, is meant as a synonym for "better ball." Parents say, "Oh, he plays travel ball," as a means of separating their kids from the riffraff who don't see fit to spend thousands of dollars to travel all over the place with their 9-year-olds. And if it's "year-round travel ball" -- a red flag across the orthopedic medical community for the dangers of repetitive overuse -- all the better. It's a status symbol, one promoted by parents and justified by the guys who collect tournament fees, and it's the main reason baseball in this country is widely becoming the province of wealthy suburbia.

The action and drama was terrific at the Little League World Series game beweeen Georgia and Kentucky. But it's possible the very best young talent isn't playing Little League ball. AP Photo/Gene J. Puskar

Another nugget: A 10-and-under AAU basketball team from my Northern California town got the lead story in the sports section about a week ago. They've won six of seven tournaments, we're told, and they aren't stopping there. The coach is quoted as saying, "I am looking to go to North Carolina and Houston. And there may be a New York tournament."

In the bylined story -- and yes, I remember the days when I had to cover Little League and adult softball (gack) for a local paper -- we are treated to thumbnail descriptions of the team's two best players before we're left with the following walk-off quote from our coach: "Some parents claim they're the best team in [the county]. I must agree with them."

These are 9- and 10-year-olds, which raises a question: What the hell are we doing?

Here's one thing we're doing: We're creating a class of kids who are being labeled with terms such as "elite" and "competitive" and "best of the best." They're being worshipped by their parents and coaches, who keep statistics to post online and send photographs to the local paper. It's organized insanity.

And this is just something to think about, but if there are countless elite and select teams where I live, how elite and select can they be?

We went through a culture shift in American education in which self-esteem became a major focus. Slower kids became "challenged" or "special" as a means of eliminating pejoratives. A lot of good came of it; kids who were branded with demeaning terms found strength in their differences.

Well, the pendulum has sure swung, hasn't it? We're nearing the point in youth sports where we need to stop the "elite" and "select" madness because we're raising a generation with too much self-esteem. They can't handle failure because they've been conditioned to believe they're too good to fail. They're being placed on teams that identify them as better than their peers on the whim of either a parent/coach or a businessman/coach.


Parents line up to have their kids try out for under-10 fall baseball teams, where tiny kids compete for the right to have their arms trashed by pitching in four different games over two days of a weekend tournament put on by a for-profit organization that gives teams 10 minutes between games to warm up.

There is the allure of better coaching (sometimes true), better gear (nearly always true) and better competition (debatable). Still, is there anything dumber than holding tryouts for 9-year-olds? We're not talking about Little League tryouts, which don't include cuts and are intended to place kids at the appropriate level for their ability. No, we're talking about putting 9- and 10-year-olds through an extensive tryout to keep some and cut others.

And then, five years down the line when Little Johnny decides to trade his bat and glove for a skateboard and a piercing, his parents can scream and yell about the travel ball coach who ruined baseball for their son by taking their money and not playing him. It's an overgeneralization, sure, but the whole operation has a way of surgically extracting the fun out of a sport at an age when fun is all it should be.

Here's what the dream-peddlers don't tell you: Anyone who has spent more than five innings watching 10-year-olds play baseball -- or one half of a basketball game -- knows that athletic ability in a kid that young is directly related to physical maturity. The kid with hair under his arms in sixth grade is going to hit the baseball farther than the prepubescent kid who can't get out of the dugout without tripping over his own feet. It's really not that hard.

When I played youth baseball -- it was called "Fly League" where I grew up -- everyone knew the legend of Buddy Wall. He was the 5-foot-10 guy from the other side of town who struck everyone out, hit mammoth homers and bench-pressed 225 at 12 years old. He was a couple of years older than me, and I lost track of him after Fly League days. Then, when I was 16 and showed up for the first day of practice for a local 16- to 19-year-old team, the coach had all the players introduce themselves. One guy, 5-10 with a full beard, said, "My name's Buddy Wall."

I was stunned. I wanted to yell out, "No! You're not Buddy Wall! Buddy Wall is bigger than life, and you're a backup outfielder on an average summer-league team." But he was Buddy Wall, and he still liked to play baseball even though the rest of the field had caught up with him. Today, Buddy would have been a travel-ball wonder at 9, feted and honored throughout the land. I'm guessing it would have made the inevitable fall to 19-year-old backup summer league outfielder that much harder to take.


Playing more than one sport

Most of you know by now that I am not a fan of kids specializing in one sport at an early age. Specializing too early can result in injury, burnout, and lack of long term athletic development. This is driven mostly by parents and coaches. 

Well, if you look at pro athletes and in this case pro baseball players, there was a great example of how good you can be by playing more that one sport. Just look at The Chicago Cubs. The other night for the Cubs Wild Card game, the 2 hero's for the Cubs were Dexter Fowler and Kyle Schwarber. Both these guys were great athletes in other sports. Dexter Fowler could have gone to college on a basketball scholarship and Kyle Schwarber could have gone to college on a football scholarship. I'm quite sure these guys were not playing fall baseball or having practice in November for their summer baseball team. They were playing other sports and because they were playing other sports, it made them better as baseball players.

When you play more than one sport, you use and develop other muscle groups and have different movement skill than if you only play one sport.

So parents, take an example from the Cubs, and get your kids involved in more than one sports. Boys should start specializing at 17 years old and girls at 16 years old.

To lean more, visit our website on youth fitness.

Exercise made Easy

Exercise made easy

I often hear from people that they don’t exercise because they don’t have equipment. 

Well, as long as you have your body, and a few things around the house, you have equipment.

You can get a full body workout with just your body, a chair and bath towel. Other things you can use around your house, an empty gallon milk jug, just fill it all the way with water and you have an 8-pound weight.  You can adjust the weight by the amount of water you put in it. What if you want it heavier, just fill it with sand or gravel.

When doing a workout, thing full body. I’m not talking about body parts such as arms, legs, bicep, triceps, but on body movement, our upper body, we push and pull. We can do this vertical or horizontal. Our lower body, we have knee dominant exercises and hip dominate.

Here are some examples:

Upper body push – a push up.

Upper body pull – a row (think, starting a lawn mover)

Lower body knee dominate – a squat

Lower body hip dominate – a glute bridge


Here is an a workout program you can do.  To make it harder or easier, just adjust the number of reps per exercise or add weight (your milk jugs).  You can also time yourself to see how quickly you can do the circuit. But remember more than anything else. FORM is the most important thing. Doing exercises without proper form can lead to injury. If you can not do all the reps in a row, break it into groups or 2. An example is 20 push-ups; break it into 2 groups of 10.


20 – body weight squats (put a chair slightly behind you and squat down so you butt touches the chair, putting it slightly behind you will help get your hips back to help your form)

20 – pushups(if you can’t do regular pushups, do wall pushes)

15 – Glute bridges

20- Rows (use 2 milk jugs, and pull them towards you. You can do this sitting down orin a ¼ squat position)

20 – walking lunges (optional, lunge with weight)

15 – hands close together push-ups.

10 – leg curls (lie flat on the floor with your feet on the towel, bring your hips up and slide your heals toward up, bending your knees, then extend out, pretty much sliding the towel back and forth.)

Do this 2 to 3 times and you will get a great workout.

If you like this, check out our bootcamp metabolic training classes.

Youth Sports - Are we specializing way too soon

As a sports performance coach and trainer, I have worked with many kids over the years. For 6 seasons I was the strength and conditioning coach for Lane Tech High School football team. I am also a Level 2 certified Youth conditioning specialist through the IYCA. In the past few years it seems that more and more kids are playing only one sport and playing almost year round. The sad part is, many of these kids only do the one sport and don’t do anything else to stay fit, active and move around. We all know now that free play does not exist that much anymore and kids are only active when they are in a structured environment practicing their sport.

 When I have a parent come to me and tell that their kid is on a travel team, be it basketball, baseball, soccer, hockey or whatever other sports there are for travel, they tell me that they want their kid to get faster, that they are slow and need to run faster, or that they are kind of faster, but need to get faster.

When I do an evaluation, and watch the kids run, skip, back pedal, I am shocked on how poorly they move. Many of the kids do not know how to skip or run with any proper form, but yet they are on a “travel team”

Parents and coaches of travel teams need to let the kids play other sports. No child needs to start specializing in a specific sport at age 9 or 10. The kids will get burned out, injured and after a while not find the game fun.  Playing soccer will make you a better baseball player; playing basketball will make you a better football player. Playing as many sports as you can will make you better in all sports.

The following quote from Mike Boyle* is funny but sadly true..

"For every Tiger Woods, there are 100,000 kids who hate their father."

*Mike is a nationally recognized and high regarded performance coach.

Let kids play as many sports as THEY want.

Let them free play, run around and have fun.

Girls shouldn’t specialize till they are 15-16 years old and boys shouldn’t specialize till 16-17 years old.

There is a great article on the US Women’s World Cup Soccer Champions about how they all played other sports.


I’m not sure if and when the pendulum will swing back the other way with kids specializing in one sport at an early age, but I hope it starts swinging back soon

Check out our youth fitness programs


Strength training is the application of resistance to muscular contraction. Many people associate this training style only with athletes, such as football players. At one time, perhaps strength training was only reserved for athletes. Certainly, the word muscle building was relatively unknown amongst average people. However, all of this has changed in the past few generations; the health benefits of muscle strength and endurance are well known by men and women of all athletic capability.

Strength Training at Chicago Tri-Fitness

At Chicago Tri-Fitness, weight training is one of the strength training avenues. It involves lifting weights with various amounts of repetition. This challenges the muscles by providing a stress to them that causes the muscles to adapt and get stronger. This exercise is similar to the way aerobic conditioning strengthens the heart. This makes the muscles of sportsmen, such as football players, endure a lot of strain with minimal injuries during football matches.

Strength Training Methods

There are many different methods of strength training. At Chicago Tri-Fitness, the most common method of strength training is the use of gravity or elastic and hydraulic forces. When properly practiced, strength training can provide significant improvement in a football player’s body performance. These include increased tendon and ligament toughness and strength, improved joint function and reduced potential for injury. Tri-Fitness exercises can also help to avoid the likelihood of injury.

Metabolism improves cardiac function, and elevated strength training commonly uses the technique of progressively increasing the force output of the muscles through gradual increase of weight and elastic tension. A variety of exercises and equipment are utilized to target specific groups of muscles. Strength training is an anaerobic activity, although some individuals have adapted it to provide benefits of aerobic exercises through circuit training.

Strength training differs from bodybuilding, weight lifting and power lifting, as they are more sports than exercise, although their training is inherently interconnected with strength training. It increases muscle strength and general physical performance, along with improving the clinical signs and symptoms of disease and disability.

Another benefit is that it restores balance. As people age, poor balance and flexibility contributes to falls and broken bones. These fractures can result in significant disability and may be fatal in some cases. Strengthening exercises, when performed properly and thoroughly, reduce the severity of falls. They also aid in the elimination of diabetes type two. Studies now show that a sedentary lifestyle that lacks physical exercise, which includes strength training, is unhealthy and leads to increased health problems with age.


Cardiovascular training involves aerobic exercise that uses the large muscles, such as the legs and buttocks. This training makes one’s heart and lungs stronger, along with numerous other benefits. Cardiovascular training is an asset in many sports, but soccer in particular begs the participants to achieve superior cardiovascular endurance. Soccer players looking to increase their competitive edge go to Chicago Tri-Fitness for results. These athletes can expect to participate in running events as a form of cardiovascular training. However, there are many other exercises practiced which can make one achieve the benefits of this training. The exercises vary and are dependent on the individual athlete’s strengths and weaknesses.

To give the heart a proper workout and promote endurance, one needs to make sure that the cardiovascular training is executed with a certain amount of intensity. One way of measuring the amount of exertion while exercising is by monitoring the heart rate. Heart rate is the number of times one’s heart beats per minute. By knowing the heart rate, you can figure out your target heart rate zone, which is somewhere between 50-80% of your maximum heart rate.

Soccer players who work out at Chicago Tri-Fitness are advised to use the heart rate monitor to get the most accurate results. Chicago Tri-Fitness, which is one of Chicago’s premiere fitness and sports performance training companies, does not just offer cardiovascular training for competitive athletes. Anyone with a desire to improve their physical health is welcome to stop by and take a tour of the facilities. If you do decide to train at Chicago Tri-fitness you are in good hands with the owner and trainer, Ron Munvez. His 25 years of experience includes specialized training in strength and conditioning, a youth fitness specialist certification and an impressive coaching record. Ron is certain to advance anyone to the next level in their physical fitness regimen, and you can bet that cardiovascular training will play a large part in that.

Cardiovascular Training – Reap the Benefits

There are many health benefits of cardiovascular training, as well as a number of physiological benefits. Cardiovascular training for sports, running events or just better health can raise one’s metabolic rate. This, we all know, plays a significant role in weight loss. It can also lower blood pressure and burn calories quickly. The other benefit is that it decreases the risk of a heart attack. Some research suggests that walking just twenty minutes three times a week lowers the risk of heart disease and increases lung capacity.

With all the potential benefits offered, one may believe that expensive tools must be purchased in order to achieve great results. This is not true. It is not necessary to spend lots of money on exercise equipment. However, if you prefer using indoor equipment, Chicago Tri-Fitness offers a variety of equipment for all types of likes and dislikes. Training at Chicago Tri-Fitness does require a fee for use and personal training, but if the health benefits of cardiovascular training are put into consideration, it is worth every penny.


Balance training benefits one’s neuromuscular coordination. Basically, it helps improve the communication between the brain and the muscles. It also helps with muscle isolation during balance training. One has to maintain stabilization and force muscle engagement, predominantly so that they do not use other muscles to cheat.

At Chicago Tri-Fitness, one of Chicago’s premier fitness and sports performance training facilities, balance training is advised and recommended along with various other exercises. Balance training helps to improve an athlete’s strength and increase muscle. Ron Munvez, founder and leading trainer at Chicago Tri-Fitness, understands the importance of balance training down to the smallest detail. With 25 years of experience, he understands the importance of incorporating balance training.

One of the Most Overlooked Exercises – Balance Training

Even though balance training offers numerous benefits, it continues to mystify fitness enthusiasts. Core strengthening is at the heart of balance training, which is known to stabilize and strengthen the entire body. However, the core is not the only thing strengthened by these exercises.

During balance training, one part of the body has to work much harder to stabilize which, in turn, helps to burn more calories. It also helps with hip stabilization. With single-leg exercises, one’s glutei medius is engaged. This exercise also helps to improve the performance in downhill skiing and golf. This is because it assists with core stabilization and helps to improve one’s coordination, athletic skill and posture.

Balance training is good for people of all ages, and a person should not be afraid to start incorporating it into their current workout. Everyone can benefit, and it’s fun; one may not even recognize that they are exercising. Golf, basketball, downhill skiing and all forms of sports can benefit from balance training. These athletes will note a marked improvement in their overall fitness.

On the flip side, a decrease in the ability to maintain balance is associated with the risk of falling. In order for aged adults not to fall frequently, they must incorporate balance training exercises. Balance is critical not only in executing difficult athletic maneuvers, but also in everyday activities such as standing and climbing stairs. Improved balance can be attained by visiting Tri-Fitness Chicago and consulting with a trainer about the best exercises.

Balance training is appropriate for all ages. It enhances the athlete’s performance, stabilizes the elderly or those recovering from injury and improves the overall posture of the young. If balance training is part of one’s fitness regimen, they will reap many physical rewards, both now and in the future.

Golf Fitness


One of the best things you can do to improve your golf game, and to prevent injury is to get your body fit for golf. When we talk about golf fitness, we are talking about your flexibility, mobility, stability, strength, power and endurance.  All of these components are interconnected to one another.

To improve your mobility, you have to improve your stability, to improve your stability, you need to improve your strength, to improve your power, you have to improve your stability and strength. To improve your golf endurance you have to improve the efficiency of your swing. Because we live in a world where we do a lot of sitting we lose much of the mobility and stability in our body. No only with this make having a great golf swing more difficult (and golf is hard enough already) it will increase your risk on injury (back pain) 

When golfers of all ages come to see us, we give them a golf movement screening. In this screening we can isolate the weak links in mobility, stability and strength.  From the information we get from the screening, we put together an individualize fitness program for the golfer.

Mobility and Stability is one of the areas we will talk about. Stability is crucial to having the mobility to make a proper backswing, and creating power to hit the ball as far as you can. There is a saying “ you can’t fire a cannon from a canoe”. In golf, you can’t hit a great shot if you are unstable, if you, it’s luck or happens by accident.

Mobility is the combination of normal joint range of motion and proper muscular flexibility. This is a must for proper golf mechanics and to prevent injury. Mobility allows the body to move in all six degrees of motion, giving the ability to perform any motion without having to sacrifice stability. Mobility allows the generation of Elastic energy between muscles and therefore establishes a base for efficient power production (hitting the ball far) 

Stability is the ability of any system to remain unchanged or aligned in the presence of a change of outside forces. There are areas of our body that are defined as stabilizers (such as the lumbar spine) that are asked to stabilize the body, Stability is created by combining three things

3.Muscle Endurance

I will use another example for stability.

If you want to keep a bow of a bow and arrow stable as you pull the string of the bow back, you must have good balance, strength and muscular endurance. This is the same principal involved in creating a powerful golf swing. The ability to keep one part of the body secure (not moving) while stretching and contracting adjacent segments allows us to generate speed and maintain a consistent posture throughout the golf swing.  That is stability.

With all this being said, through exercise and being active and participating in other sports will always help maintain our mobility and stability. If we are less active, then we will lose this. This is one of the reasons older golfers get back issues. 

We want to enjoy playing golf as good as we can for as long as we can.


Ron Munvez is founder of Tri-Fitness & Performance a sports performance and personal training company. He is also certified by Titleist Performance Institute as a certified golf fitness Instructor

Long-Term Athletic Development

How often have we heard stories about the kid that was a great high school baseball player or tennis player and then you never hear about them again or their sports career just vanished?  I have heard stories like “ boy Johnny was really good, didn’t he get a scholarship to go play baseball at State University”. Unfortunately, Johnny never played. He injured himself, got burned out and stopped playing.

Today, early specialization is the norm, which is too bad. You don’t hear about the 3-sport athlete any more, because coaches and parents won’t allow it.

Here is what happens with early specialization:

Quick performance improvement (parents love this)

Best performance achieved at 15-16 years because of quick adaptation

Inconsistency of performance in competitions

By age 18 many athletes were burned out and quit the sport

Prone to injuries because of forced adaptation (look at all the kids having Tommy John surgery before age 21)

We have taken the perform pyramid and turned it upside down


Today, unfortunately many kids just don’t know how to move properly.  There is very little free play and with computers, XBOX and Playstation, there is not a lot of movement going on.

In this article we will focus on Movement.   Movement is the foundation of performance.

We can also refer to movement as Multilateral Development.

Here is what happens long term when movement/Multilateral Development is part of the development of young kids and athletes.

Slower performance improvement 

Best performance at 18 years and older the age of physiological and psychological maturation

Consistency of performance in competition



Kids need this foundation of movement.  They need to know how to run, skip, jump, land from a jump, rotate their bodies, development strength and agility.  You would be surprised how limited kids are when it comes to doing push-ups and pull-ups.  My kids can not run or skip properly.

Training programs for the young athlete should focus on overall athletic development and not sports specific performance.

It is important for the young athlete to maintain the movement/multilateral foundation they establish during their early development throughout their athletic career.

Lets look at this example: Jennifer is 12 years old and every week she practices or plays soccer for about 10 hours during that week, but does nothing else except a quick warm up before soccer practice or a game.  The coaches and parents think that playing more soccer and doing more soccer drills will make her a better skilled soccer player. Increasing her soccer training at the expense of multilateral training is the only possibility with her hectic schedule.  In the short term Jennifer may improve her soccer skills, but the lack of training in basic movement skills such as strength, agility, mobility, stability and power will limit her playing abilities long term.  When she is 17 her lack of good physical movement qualities would lower her overall soccer playing potential through slower movement, speed on the field, decreased agility and quickness and a greater potential for injury.

Now I’m not saying that when kids are young, they should not work on skill specific drills, but because of lack of just play, kids also need to build the right foundation of movement/multilateral development for Long Term Athletic Development.