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Volume 2 Issue 9 September 2012

Gateway PGA

17269 Wild Horse

Creek Rd.

Suite 110

Chesterfield,

MO 63005

Phone: 636-532-3355

Alex Anderson

Junior Golf Director

Ali Wells, PGA

Director of

Foundation Programs

& Player Development

Page Content

2 Growing The

Game—

Junior Style!

3 Fitness Tip by

Barb Michaels

4-5 Parent Child

Recap

6-7 Awards

Ceremony

8 1st Fall Event

Recap

Dear Juniors and Parents,

We could have not asked to a better start to the fall. We have had a great turnout for the

fall events on August 26th Pheasant Run Golf Course and September 16th at Spencer T.

Olin. Be sure to check out the recaps of these events in this month’s edition of the

newsletter.

The Parent Child tournament took place at Clinton Hills Golf course on September 9th. It

was a great day for golf and we had several low team scores. Following the tournament

was the awards ceremony for the summer season. Thank you all for coming out and mak-

ing this event special. Congratulations to all of our individual awards winners! Pictures

can be found on page 6 and 7.

In this month addition of the newsletter Barb Michaels discusses how to strengthen your

core. Check out her article and improve your game! Also, we have seven more events in

the fall but registration is starting to fill up. If you have not done so be sure to register!

Keep up the hard work and the Gateway PGA Junior Staff looks forward to seeing you out

at the next event!

Sincerely,

Alex Anderson

Director of Junior Golf

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Now that the Summer Series is over, many of you will be practicing more than you will be playing.

As the weather gets cooler, there will be fewer and fewer days where golfing will be an option. When

you do get out to play a few holes, try something different – Tee It Forward!

Jointly presented by The PGA of America and the USGA, TEE IT FORWARD asks golfers to play

from the tees best suited to their ability to help them have more fun and play faster.

Throughout the golf season, golf facilities across the country have been encouraging golfers to move

up to tee boxes that allow them to hit their approach shots from shorter distances with more lofted

clubs like their favorite Tour players. It makes the game more fun and faster!

When you are not practicing and playing as often, but you want to have fun and not worry about per-

forming as you did during the summer, Tee It Forward is a great way to play to your ability and still

have a great time. Give it a try!

Happy Golfing!

Ali Wells, PGA

Director of Foundation Programs and Player Development

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Optimal Lifestyles, Inc. provides personal training, golf fitness and yoga for golfers. The owner, Barb Michael is the fitness education sponsor for the Gate-way PGA. The information provided by Optimal Lifestyles is for education purposes and should not replace care or advice from your physician. Please con-sult with your physician before beginning an exercise program or suspect you are ill.

Brought to You By Optimal Lifestyles, Inc. www.optimallifestylesinc.com (314) 494-9533

Barb Michaels Optimal Lifestyles, Inc.

barb@optimallifestylesinc.com

If you want to improve your golf game and overall sports

performance, focus on one word: “core”. By concentrat-

ing a fitness routine on this area of your body – which

spans from the shoulders to the hips – you’ll gain notice-

able strength in just one month.

Core exercises are such that almost everyone will find

them beneficial.

Core Workouts: Start Here

Warm up by walking in place for 5-7 minutes. Then

begin the first exercise.

Exercise #1

Drop down to your hands and knees, so you’re positioned

like a table; hands are under the shoulders and knees are

under the hips. Pull your navel back by your spine for

balance. Extend your right leg out in back away from

your body, off the floor and extend your left arm out in

front. Count to ten. Return your arm and leg to the floor.

Repeat with your left leg and right arm. Go back and

forth, switching from right arm and left leg to left arm,

right leg, all the time keeping your navel pulled back by

your spine and staying balanced. Repeat this exercise ten

times.

Exercise #2

Lay on the floor on your back with an exercise ball under

your heels or feet. Move into a bridge position by slowly

lifting in this order – tailbone, hips, waist, lower back,

middle back and finally, upper-back. Hold in the bridge

for a count of six to ten– you’ll feel your core challenged.

Then lower slowly to the floor in this order – upper back,

middle back, lower back, waist, hips, and tailbone. Re-

peat the same movement three or four times. Once you

get stronger, move to eight repetitions. For more chal-

lenge, stay in bridge position and lift one leg slowly,

hold, set it down and then repeat with the other leg and

then come down. This move adds a stability challenge.

As your core gets stronger, increase the number of repeti-

tions.

Continue with these exercises:

#3 – “Hips Ups.” Lay on your back, legs up in the air

or knees slightly bent, hands along side body, palms

down. Slowly, lift your hips off the floor using ab-

dominal muscles. Complete three sets of 15 repeti-

tions.

#4 – Three sets of basic crunches of 15 repetitions.

#5 – Lay on your stomach, elbows under your shoul-

ders. Curl your toes under and lift your body off the

floor for a plank pose. Hold for ten counts. Start with

three planks and work your way up to more. To

stretch—stay on stomach, elbows under your shoul-

ders, put the top side of your feet on the floor. This

position will provide a stretch in the abdominal area.

The above short program is a good start for a core

workout. To get in core shape, do the exercises three

times a week for three to four weeks. It’s a sure bet you’ll

notice a positive difference in your body and in your golf

swing.

As always, make sure you

warm your body first and

stretch after the exercises.

If you need help understanding

any of the exercises mentioned

above, or want to develop a per-

sonalized core program to

strengthen your game, contact

Barb with Optimal Lifestyles,

Inc., at 314-984-0592 or

barb@optimallifestylesinc.com.

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2012 Gateway PGA Parent Child Event2012 Gateway PGA Parent Child Event2012 Gateway PGA Parent Child Event Clinton Hill Golf CourseClinton Hill Golf CourseClinton Hill Golf Course

Congratulations to our winners and Thank you all for coming out! More photos on the next page.

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2012 Gateway PGA Parent Child Event2012 Gateway PGA Parent Child Event2012 Gateway PGA Parent Child Event Clinton Hill Golf CourseClinton Hill Golf CourseClinton Hill Golf Course

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Fall Event Number One

Pheasant Run GC ~ August 26th The Gateway Junior PGA kicked off the Fall season at Pheasant Run Golf Course last

Sunday. Overall, there were several low rounds. This event was a great way to forecast what is to come this fall.

18 Hole Boys 15 and up 1st Place-Collin Hart (59)

2nd Place- Brandon Riggles (60) T3rd Place- Daniel Trost (64)* Won

Playoff for Medal T3rd Place Jake Kuhnmuench (64)

18 Hole Boys 14 and under 1st Place-Zackary Moore (60)

2nd Place- Carter Doll (63) 3rd Place- Andrew St. John (65)

9 Hole Boys 13 and up 1st Place-Nick Messinger (34)

2nd Place- Michael McDonough (35) 3rd Place- Brady Morrow (36)

9 Hole Boys 12 and under 1st Place-Braden Hoisington (31)

2nd Place- Kurt Matheney (33) T3rd Place- Ethan Wang (35)* Won

playoff for medal T3rd Place- Benjamin Russel (35)

T3rd Place- Colin Stolze (35)

9 Hole Girls 13 and Up/ 12 and under

1st Place Hannah Willett (38) 1st Place - McKenna O'Hearne

(38)

18 Hole Girs 14 and under T1 Place- Sarah Lewis (72)*Won playoff

for 1st place medal T1 Place- Elizabeth Hawkins (72)

3rd Place- Brooke Barrett (92)

18 Hole Girls 15 and up 1st Place--

Morgan Winkelmeier

Novice 9 Boys 1st Place-Kal Kolar (33)

2nd Place- Lucas Verdun (35) 3rd Place- Daniel Hunt (36)

Mini 9 Boys 1st Place-Ryan Walsh (35) 2nd Place- Evan Wang (38) 3rd Place-Joshua Hunt (39)

Novice 9 Girls T1 Place- Meagan Mccorkell (36)*Won

playoff for 1st place medal T1 Place- Emma Buell (36)

3rd Place- Brooke Biermann (38)