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TROUBLE SHOTS

Because golf is such a complicated - yet easy - game, you may find yourself in some situations that seem impossible to get out of. We call these trouble shots. They can be frustrating and can add to your score in record proportions. Here are some trouble shots we've encountered and ways that you can approach them.

Deep Rough

Long grass has the effect of closing the face of the club and decreasing the loft of the club. For this reason, the player should use a more lofted club than if the ball were in the fairway. If a player has a long distance left, the first consideration should be getting the ball out of the rough. Use of lofted fairway woods #5, #6, #7 is advisable in this situation.

The long grass will decrease the loft of these clubs and the ball will actually go the distance of the less lofted fairway woods. Around the green, the player must again use a more lofted club. These types of shots are custom made for a wedge or a 9-iron. The effect of the long green will once again decrease the loft of the club. The ball will therefore fly lower and run more than if it were in the fairway. Remember; allow the loft of the club to lift the ball out of the rough!

Side hill, Downhill, and Uphill Lies

Nothing can be more frustrating than having a golf shot on a slanted surface. The way many golf courses are laid out, you will probably have to deal with a lie like this at some point in your game. But you can deal with hilly lies with no problems and a little advice.

Take a practice swing and note where the club is striking the ground. If the club is striking the ground nearer the back foot, move the ball back in your stance; if the club is striking the ground nearer the front foot, move the ball forward in your stance. This system is the most accurate system to determine where the ball should be placed in the stance. Seldom does a player have a purely side hill or uphill lie. This system takes all the factors into account as the practice swing is the forerunner to the actual shot.

The general rule of thumb is to position the ball in the stance nearer the higher foot on the downhill lies, and about center on the uphill lies. On side hill lies, position the ball left center (as you normally would). If the ball is above your feet on the side hill lie, you will normally hit the ball straight or pull it to the left. If the ball is below your feet, most players will actually pull the ball to the left because their leg action will slow down as they try to maintain their balance.

You will want to have a longer club than you would usually use for an uphill shot (a 4 instead of a 5). Choke down on the club and put more flex in your left knee (if you are right handed). Much of your weight should be on your front leg. Remember that the ball will generally go to the left, so aim to the right of the target. Position the ball slightly ahead of center and swing in a slow deliberate way maintaining your balance.

For downhill lies, you will want a shorter club than you would normally use (a 6 instead of a 5). The ball will go right, so aim to the left of the target. Position the ball so that it is back in your stance.

Put most of your weight again on the forward foot. Have some flex in your right knee and then swing slowly and deliberately maintaining your balance.

Side hill shots are probably some of the worst in golf. If you are faced with a side hill shot where the ball is below your feet, you will need a longer club than you would usually use. Set up closer to the ball when you address it and increase the flex in both of your knees. The ball will go to the right, so aim left of the target and, again, maintain your balance with a slow, deliberate backswing.

When the ball is above your feet on a side hill shot, the stance is slightly different. You will still want a longer club than usual, but you will choke down on the shaft. Stand more upright and put more weight on your toes. The ball will go left, so aim right of the target and maintain a slow and deliberate backswing as you should be doing in all hill shots.

Restricted Back Swing

There are times when you will have a shot that will restrict your back swing. Let's say that your ball ends up next to a tree. You won't be able to take a normal back swing because the tree is in the way. You will have to make some modifications in order to get yourself out of this trouble shot. Luckily, it's not as difficult as you might think.

First position yourself so that you can get to the ball and still aim at your target. Practice a couple of backswings to see how far you can take the club back without bringing the tree into play. Then keep that distance first and foremost in your mind. You will need to cock your wrists and keep them cocked throughout whatever backswing you will be able to muster up.

Make a normal down swing, knowing that the club has room to miss the tree trunk and you will advance the ball into scoring position. The idea here is to just get away from the tree completely so you're not worrying about distance or even accuracy for that matter. All you want to do is get the ball back in the fairway so you can save your score.

Hitting Out of Water

The main rule of thumb when you have a ball in water is to just let it be and not try to hit out of it. However, if it truly is playable in shallow water, you may want to go ahead and try to hit it out and save yourself a stroke.

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You really don't need a set meal plan that is going to make you feel as though you are on a diet because let's face it; it's the dieting that got you here in the first place.

I want this to be the last program you will ever need and to do that you need to remember that diets don't work. They imply a temporary quick fix. What you need is a lifelong lifestyle change to get rid of the weight and to keep it off for good this time. You won't be told the portion sizes other than to eat 5 or 6 smaller meals throughout the day that leave you feeling satisfied, not full.

So in order to do that, I won't be giving you all of the 5 meals you must eat each and every day. This is where you start honing your own survival skills and exercise your own judgment because only you know yourself better than anyone else, better than I ever could. I don't know about you, when I see set meal plans it screams diet, deprivation and restriction. My mind already is already working against it and it won't take long until my body finally does.

What I will tell you and as you and I have both discovered along this journey is that you must eat well and exercise for it to have any significant change on your body.

We have spoken about having to lose 3,500 calories overall per week to lose one pound of fat. To do this you need to lose at least 500 extra calories per day and from the exercises above you can see how easy it can be. It doesn't have to be torturous exercise but something as simple as walking the dog, playing with the kids or going for a bike ride. You also know that if you want to step up your efforts that little bit extra simply increase your level of intensity to burn even more calories.

If you want to lose 2 pounds per week, double your workout time or your intensity level. There are plenty of activities above you can do to lose that amount of calories such as jump rope, high intensity treadmill, jogging or even swimming (swimming, which is low impact on your joints).

How you go about this is in your hands. You have to find the starting level comfortable for you then to work your way from there. Always remember to build muscle you have to feed muscle. Extra muscle tissue strips that fat right out of your system and burns it off for energy so it's important that you get a good balanced diet.

When it comes to eating never consume more than 20 grams of fat in a day. This way you are not burdening your body with unnecessary extra calories to burn off.

Consume smaller meals and take notice of the way you eat. Eat slower than you normally would. Focus on how you chew your food, take notice of how much food is on your plate so that it doesn't seem to vaporize before your eyes leaving you wanting second helpings. Eating slower gives your brain an accurate measure of fullness as it takes 30 minutes for your brain to register that you are full.

Make an effort to exercise at least 3 times per week any additional exercise will only increase calories burned contributing to your overall weight loss.

Don't eliminate entire food groups, ensure you eat a balanced diet with a mixture of good fat and complex carbohydrates. You need carbs for energy in order to lose the weight and you need a certain amount of good fats for normal body functioning. It's ok to have the occasional bad fat treat just remember the amount of exercise you'll have to do to burn it off.

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CURRIED SPINACH SALAD

2 Chicken breasts; raw, whole -- cut into thin strips
2 tablespoons Oil
2 tablespoons Soy sauce

-----SALAD-----

6 cups Spinach -- torn
1 cup Apple; tart -- chopped
1/4 cup Peanuts
1/4 cup Raisins

-----DRESSING-----

2/3 cup Oil
1/2 cup Maple-flavored syrup
1/2 cup Cider vinegar
1 tablespoon Instant minced onion
1 teaspoon Curry powder
1 teaspoon Prepared mustard
1/4 teaspoon Salt

For Dressing: Combine all in blender. Blend 15 seconds. Chill 4 hours or overnight. Makes 1-2/3 cups dressing. 60 calories per tablespoon. Saute chicken in oil after marinating in soy sauce. Drain and chill 4 hours or overnight.

For Salad: Combine spinach with 1 cup dressing or less if desired and toss. Divide into 4 plates. Divide chicken, apple, peanuts, raisins and place on top of spinach. Serve immediately with additional dressing if desired.