More!

Pulse ups 25 reps.

Back arches 25 reps.

Legs in and out 25 reps.

More !

Hips Roll and up 25 reps.

Scissor legs slowly 25 reps.

Side plank up and down both sides 25 reps.

Core work out pictures

Hi all,

Here area few core exercises I do. Usually while we are watching tv in the evening. It is important to do both sides of your core, stomach and back. Core is something you can train every day or every night. The reps you do will depend on your strength. Do at least 6 sets. More if possible. Push your self!

I do a plank on a wobble board first for 2 minutes to warm up my core.

Twisting side plank 25 reps each side.

Frog crunches 25.

At home work outs

Hi!

To find time to work out is challenging when we have our normal career. I some times do a work out in the am before work. Which includes interval running. ( a 40 minute run. 15 minutes slowly increasing intensity as my body warms up. I then run at 80% of full speed for One and a half minutes to two minutes. Jog till my heart rate drops then 80% again and alternate.

Another good time is after dinner. I do a core work out. I will share photos of what I do next time.

Bye for now.

Doug

Golf Frustration

Hello,

I would like to continue to share my progression in my pursuit of excellence in golf. I have been still practicing fairly often. Played 2 times recently. The first game was with an old ski racing friend of mine. I really wanted to score well and beat him. I ended up trying too hard and not swinging with lag from my shoulders and wrists. I released the club too quickly. I had a really bad game and shot a 90. My worst score of the season!! I was so down because I have been practicing so much. My focus was on the wrong thing though. Just like ski racing I need to focus on my own performance and not worry about my friend or other golfers or racers.

I played this afternoon and thought about a good pre hit set up, and a simple image of my shoulders, arms and wrists being rubbery or like loose hinges. ( so I would have more lag) The image and setup worked well. Solid shots all afternoon. Shot a 76! Best score of the season. I will try the same image when I play with better players. Mental preparation is key in any sport. The more preparation in as many areas as possible is key!!

Push to get strong for the up coming ski season!!!!! Running 800m sprints 6 sets things like that will jump start you.

Bye for now.

Doug

Sunday golf night!

I played a game of golf This Sunday afternoon. Another solid score of 78. Like I said before I have really put time in on the range. It is paying off in my scores.

Worked on my basic set up and grip. As well as the combined movements. Mental rehearsal and feeling has also been a key. Arm and wrist lag from arms and hands being relaxed. Same for skiing a good basic position is key. Upper body forward, Arms up, hips back, knees and ankles flexed forward. Strong core and legs are a must to maintain this through a ski run. Relaxed and grounded on the snow. Always contact on the snow.

Bye for now.

PS core work outs are easy to do at home. While watching tv at night! Time to really push!

My progression in golf! Better coach?

Hi all,

I would like to share in how I have progressed this summer in my pursuit to improve in the game of golf. I am very driven to improve in a new sport. To help me be a better coach in ski racing. Yes , feel what it is like to learn new movements. When learning a new movement how I felt tense and they were unnatural. Overall to feel how you all feel in moving ahead in ski racing.

The basic position, set up and movements were taught to me by different coaches and higher level players. Although there were many subtle differences between all. Some were the same. Because of our body structure, body strength and flexibility sometimes the setup is different. To have the best chance to perform continue to work on body strength and also flexibility. I see many players unable to setup properly because of weak core strength and flexibility. Same in Ski racing. We need a strong core to be in a athletic position on our skis. Strong legs to compact our shins on the tongue of our boots, to bend our skis. Strong upper body to pull out of the start quickly. If you are not strong in those areas you will have a huge disadvantage. YOU will not be able to even have the basic set up on your skis.

Oh, back to golf. I have put in hours on the driving range. I wish I would have used video more. When I did use it I always saw something new. I felt good but when I saw my video it was so depressing. I looked completely different than how I felt. Releasing the club too quickly, a short back swing for example. Video is a great tool.

Another point is that sometimes I sucked! It really was hard on me. I just kept going though. More time , more practice, more video. But, practice doing the right things. Just don't repeat the same wrong movement. Check video, check in with your coach.

As for my scores. I did not play a lot of golf games. More practice than any thing. At the beginning of the season I was shooting around 85. My last round I shot a 77. before that a few 9 hole rounds. a 39, 40 and a 39. I feel a have made a huge improvement.

It is getting closer to the ski season. The time to really push on body strength and flexibility. Do your best!

More later.

Doug

Home stay student from Japan

Last week we hosted a Japanese student from Sanno college, Tokyo. Yasuhara Risa is her name. She was very nice and enjoyed our time together very much. I believe we were able to show her kelowna's life style in the week she stayed here. I was able to practice Japanese with her too. Her English is quite good and was picked to speak for her class at the graduation.

Day on the lake

We were invited by my friends the Walthers to go boating with them on Okanagan lake. It was a great day. We thank the Walthers family very much for sharing their boat and time with us.

Hike to Pine needle rock

Hi All,

On my way back from Vancouver Tajanna, Seb, and I hiked to Pine needle rock from the high way. It was fun!

Score board!

Hi all,

The pictures are of the score board from the Kelowna Open. Looks like I finished around 40th out of 175 or so. I look forward to entering in more.

Bye for now.

Doug

My First Amateur golf tournament

Hi all,

This past weekend I played in the Kelowna Open. My first tournament. I was very nervous first day. I did have a game plan starting hours before, warming up, running, stretching, light core work out, driving range. I was unable to really follow through with my plan. I was so tight, so my body movements were not timed. I shot a gros score of 87. Net score of 76. Today I was much better. I did the same warm up. Off the first tee I was more relaxed. Gros score 82 ,net 71! I also hit the pin on a par 3 missing a hole in 1 by 10cm!!!!!! I would have won $5000, if it went in. Bummer. It was an easy birdy though.

Makaiya was my caddy! She cleaned my clubs after each shot, and ball on the greens. She also helped me align my putts after I picked the target. She was awesome. Helped me make a lot of putts!

A great experience! Helps me feel how you guys and girls feel when you go into race. I look forward to entering more next year.

Bye for now.

Douig

Iron Chef Chrissy vs Iron Chef Doug

Hi!

One night, last week Chrissy and I had some fresh Halibut fish. We could not agree how to cook it so we decided to split the fish and cook it separately. We had so much fun! Chrissy used a curry sauce. Iron Chef Doug a smokey flavored cream sauce. Both served over whole wheat pasta. Our cooking panel picked mine of course! Hee Hee! As many of you know Chrissy is an excellent cook so I maybe twisting the truth a little!

36 holes of golf

July has been great weather here in Kelowna. Sunny and hot! We have had many visitors stay with us. Last week Chrissy's sister and family arrived. They are still here. I took my brother in law to a golf course called The Rise. It is located out side of Vernon. From Monday to Thursday have offer unlimited golf with a cart for $75. We played 36 holes with no rest. We were tired but it was such a fun day!

Bye for now.

Doug

Day on Okanagan lake

Good morning,

Monday was a holiday for us in Canada. We were lucky because the weather was very nice! An old friend also invited us to go boating with them for the day. It was very relaxing. Chrissy and I were really surprised at some of the homes built lake side. Most impressive. I did manage to get a great sun burn on most of my body. Ouch!

Bye for now.

Doug

Asian dinner with friends!

Hi All,

Summer is definitely here in Kelowna. 30 Celsius today.

Chrissy and I had some old friends over. We made gyoza, , and Chinese sumai. For Desert I made blue berry gyoza, with ice cream and mix berry liquor. All was very tasty!

Tomorrow we are going kayaking in a lake close to kelowna. I will show you pictures later.

The beer is from Alberta. My brother in law brought it for me. $1 per can. Very cheap!

Bye for now.

Doug

Congratulations to Japan Womans soccer!

What an exciting Womans World Cup final! Makaiya her cousins and I watch the game. Exciting right to the end. Congratulations to all of Japan. Great news for a Country that has had so many challenges in the past few months!

We all look forward to more great things for Japan in the near future!

Doug and Family!

Sunday hike!

Hello!

It has been a great weekend. Spent yesterday with my brother and his family at their house. Today we spent the day with Chrissy's sister. In the morning we went for a hike up Knox mt.( A small mountain in Kelowna city limits ) I carried a 15.9kg plate in my big Rossiginol pack. That was a good work out! It took us 45 minutes up! Tonight I am going to play 9 holes of golf. I will let you know later how it goes.

Bye for now.

Doug

Trampoline!

Hi Everyone,

We did it we bought a trampoline for the family. It was such a deal. It cost 25 000 yen. It did take Chrissy and I 6 hours to set up completely though. It was worth it when we saw how excited Makaiya was when she first saw it. It is so much fun to bounce on and it is great exercise.

Bye for now.

Doug

Monday morning

Good morning,

I just got back from my morning bike ride. I woke at 6am put on some coffee and went up a mountain close to our house. I am trying to exercise 5 times per week.

The bike I am using now is from an old ski racing friend of mine,Gary Walthers. I guess he was cleaning his house realized he was not going to us the bike any more and decided to give it to me. Lucky! It is an older bike but a very good one! I appreciate him very much. I have so many good friends around the world. Just like many of you!

Have a great day and enjoy!

Doug

Hi From Doug

Hi everyone,

I hope you are all well! My family and myself are good.

In Canada I have not seen much news of the radiation leak in Japan. I hope the recovery is going well.

It has been a very cool and rainy spring in Kelowna. Some ski hills have stayed open much later than past years.

I have been training more myself this spring. I have been getting up at 6 am and either do a 30 minute run or 30 minute bike ride. During the run I do intervals at about 80% effort for 1 minute. I do 3 sets. My bike ride is a up hill climb for 20 minutes. I feel great! I Have more energy during the day and a much larger appetite!

I hope you are all able to improve your physical fitness this summer. Do your best!

Bye for now.

Doug

Japanese garden

Hi everyone,

I hope all of you are doing well. It has been a very cool spring here. Cool and rainy.

As I told you earlier I have inherited some bonsai trees from my Grand father. I have been busy all spring planting them and making Japanese gardens in my yard. It has been busy but fun. I actually had to go into the forests near by Kelowna to get more rocks, moss and other items. Chrissy helped me when ever I needed it.

Enjoy the pictures.

Doug

Pancake fund raiser

Hi all,

My friend who owns a restaurant did a fund raiser for Japan. Check out the out the picture.

Doug