"If you're Sally's playing partner, be ready to dress the part!"

I can’t wait to meet Sally. She plays golf the way it’s meant to be played. One of her comments to me was “It’s the Life Style of golf that’s the most important to me.” It’s the camaraderie. It’s meeting new people. According to Sally, “When I know I have golf scheduled – whether it’s playing with a friend, participating in a scramble or even just hitting balls at the range – my whole day takes an upturn.” Just thinking about it makes Sally smile.

And then there’s the fashion. Sally likes to make a statement – a fashion statement. Shoes, sunglasses, clothes – they’re all part of the game and everything is coordinated. If you’re meeting Sally at the golf course but you haven’t met her in person, no worries. You’ll know who she is. I think we’d all like to be playing a game of golf with Sally. It sounds like she can relax and have fun. And maybe by doing so, she takes a little bit of the edge off the start of the game for the rest of us.

Funny thing is she had to learn to play that way. Sally was in her 30s when she first tried golf. A friend on her softball team finally convinced her to try it. Back then, she really didn’t think it was a sport. But she went. She teed up and launched a golf ball into the woods. She was hooked. Her first set of clubs was a starter set from Sports Authority. She loved the game and she wanted to be on the course as much as possible. But it was early in her career and the game was expensive. So Sally got a job driving the beverage cart at the golf course. Anyone who worked at the course got free golf – so Sally played as often as possible. Hanging around the course she also got to know the greens keepers and golf pros. She got all sorts of tips and started playing even better. The game became competitive – and that was OK with Sally for a while. She was good. She kept trying to get better. And the more she tried the less she liked it. She realized the game that had been so much fun for her – was now too serious. She walked away from the game.

Three years later, Sally realized she really missed it. It was time to get back into the game. But this time, it would not be a serious game. This time, it was a game of enjoyment. Now in business for herself as an IT contractor, playing golf is her outlet. She still tries to improve her game. She’s always trying to get better. And it’s all fascinating to her. Scramble golf, best ball, Tin Cup matches – they all have a purpose and they are all fun. You’re just working on a different part of your game.

When I asked Sally about Women On Course, she said she stumbled upon the organization a few years ago. A friend was going to Amelia Island for a 3 day trip with WOC. By this time, Sally had relocated to Massachusetts and there was snow on the ground. Didn’t take long for her to figure out a way to take that trip! And what she found was an organization of women who encourage other women to play golf – no matter whether they’ve tried it or not. She loved that it was a safe environment for women – a place where they could play golf and not feel intimidated. Since then, Sally’s been on several trips and soon, she’ll head to the Homestead in Virginia for the WOC May Event. And that’s where I’ll meet Sally. I can’t wait.

Sally Thompson is a Women on Course member in the Boston area.

To fuel your hard working body throughout a round of golf, find healthy snacks that are both tasty and satisfying. Steer clear of cookies and chips and go nuts…and fruits and cheese. A handful of almonds, or apple and cheddar slices not only fill you up, they add to your nutritional bank account.  Stay the course with these smart tips and recipes from national partner, Cabot Creamery Cooperative!

Start your day by fueling your body. A balanced breakfast is the foundation of any healthy eating plan. Be sure that your breakfast choices will help fuel your activity throughout the day. And remember that eating breakfast stimulates your metabolism. Skipping breakfast can hinder weight loss. http://www.cabotcheese.coop/pages/recipes/recipe.php?id=508&catID=54

Plan ahead. Take time over the weekend to plan meals for the week. Make a list and shop for what you’ll need. Try making larger batches of nutritious meals – then put them in portion-controlled containers for later in the week. Wash and cut up fresh fruits and veggies so they’ll be handy for cooking and snacking. Stock your pantry with whole grain cereals, protein-enriched pasta, and beans. http://www.cabotcheese.coop/pages/recipes/five-day-planner.php

Say Cheese…and Greek yogurt…and lean meat, beans, fish, and nuts. A nutritious diet for most women calls for about 45 grams of protein per day, so it is important to include protein rich, nutrient dense foods into your diet. Lean cuts of meat and poultry are great sources of protein as are beans and nuts. Fish is another excellent source of protein and its oils help protect against heart disease. Using Greek yogurt instead of regular yogurt adds extra protein too. http://www.cabotcheese.coop/pages/recipes/recipe.php?id=448

Lighten up! Just because you’re watching calories and fat intake doesn’t mean you have to give up old favorites. Learn how to make substitutions for high calorie, high fat or high sugar ingredients. You can replace the oil in some cake recipes with applesauce. Even your favorite comfort foods, like Mac & Cheese, can be made a healthier way. http://www.cabotcheese.coop/pages/recipes/recipe.php?id=365

You’ve got to move it, move it! A sensible, balanced diet plays a huge role in maintaining a fit, healthy lifestyle. But diet alone won’t do the whole job. A consistent plan of aerobic exercise and strength training, will add years to your life…and life to your years. Make exercise a priority for you and your family. Find ways of working out that work for you, whether you like to bike, swim, walk, run or go to the gym. Find a fitness buddy to help keep you motivated. Listening to music or an audio book is another way to keep a workout fresh.

Sample the delicious assortment of Cabot Cheddar Cheeses at all of the Women on Course Signature Events!

What does the number mean?

Wonder what your golf handicap is? As you increase your golfing skills you might be interested in establishing one. All golfers are not created equal, but the golf handicap system helps level the playing field so individuals may compete more fairly.  A golf handicap is a number calculated using a formula that takes into account a series of golf scores and the difficulty of the course.  The lower the number, the closer to “scratch” a golfer will shoot. When you see someone with a golf handicap of zero or a ‘scratch golfer” that means on a good day she shoots close to par if not better  - that is a really good player! The higher the number the more shots over par a person will typically score.  For someone that typically posts scores under par, like the tour players, the term plus (+) precedes their number.  So a golfer with a plus 2 handicap means that on an average good day they will record a score of 2 less than par for a round of golf.

Why do I need a golf handicap?

The most common reason to establish a handicap is to enter golf competitions and tournaments.  Handicaps may be required from a country club outing to a professional tournament where prize money is at stake.  Even in fun rounds between friends, handicaps are used to create equitable teams as well as equalize scores between players.  In competition scores can be compared on a ‘gross’ level (the actual number of shots to complete a round) and by applying handicaps a‘net’ score (a score that is adjusted based on the golf handicap of each player) can be compared to account for different skill levels.

Perhaps an even better reason to establish a handicap is to track your own progress with the game! The handicap calculation factors in the difficulty of the courses you play so monitoring you success solely using your gross score may not be an indication you are getting better if you are playing harder courses.  Many handicap systems not only track overall score, but number of putts, tee shots that land in the fairway and other aspects of the game you are working to improve.

How do I establish a handicap?

In order for a golf handicap to be official, it typically has to be obtained through a club or organization licensed by the United States Golf Association (USGA).  A minimum of five scores and a maximum of 20 is required to get started. You may track scores either by completing 9 hole rounds or 18 hole rounds.  When posting scores for handicaps, you will enter several pieces of information; the date of your round, your gross score, the course rating and slope rating for the golf course you played.  The rating and slope numbers can be found on the scorecard, or some handicap systems allow you to look up the information in their course database.

Women on Course now offers a handicap tracking system with My Scorecard.com using the official USGA formula.  To set up your account, contact us at admin@womenoncourse.com.

Do you want to hit the ball longer? Do you ever feel tired or sluggish on the back nine? Do you feel muscle soreness and fatigue after a round of golf? Do you dream of playing in the LPGA?  If you answered YES to any or all of these questions, then golf fitness is the answer for you.  Perhaps you are already working out.  Fantastic.  Are you getting the most out of your workouts or just going through the motions? Did you know that certain exercises will improve your golf game? Not only will your score improve, but you will look and feel better. Isn’t that what we all want?  Here are some sample questions and answers demonstrating how fitness translates into a better golf game.

Do you want to hit the ball longer?

Golf requires power.  Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movements.  By improving your power, you will hit the ball longer.

Golf Fitness Tip:   Jump.  It doesn’t have to be high. Most of the power from your swing comes from your hips and legs.  Jumping incorporates those muscle groups.  Jump ten to twenty times during any given workout.  Do not worry about height or distance.  Just think about power.

Do you ever feel tired or sluggish on the back nine?

You can expect to walk between four to six miles depending on the length of the course and distance between tee boxes.  If you ride in a cart, you may walk one to two miles.  The best way to determine how far you’ve walked is to use a pedometer.  Also keep in mind how many times you swing your club, bend over to tee up or grab your ball, or squat down to analyze your putt.  If you do not have the physical stamina or endurance, the back nine can be very challenging.  You will make bad decisions, fatigue will negatively impact the quality of your shots, and you will end up with a higher score.

Golf Fitness Tip:  Interval Training.  Mix in high bursts of activity (15-30 seconds) during moderate levels of exertion.  For example, walk 3-5 minutes, then speed walk or run for 15-30 seconds.  Repeat 5-7 times.  Feel free to jump instead of run.

Do you feel muscle soreness and fatigue after a round of golf?

Stretching is key to reducing muscle soreness and fatigue.  It is also imperative for injury prevention.  When you stretch your muscles your ligaments and tendons loosen, allowing them to become less stiff and more flexible.  It also increases your range of motion within your joints.  Never stretch to the point of pain or discomfort.  Don’t bounce into the stretch.  Ease into it and hold for at least 15 seconds.  Breathe.

Golf Fitness Tip:  Standing IT Band Stretch.  Cross your right foot over your left (keep your weight in your left foot).  Reach your right hand over your head towards the left.  Push your hips to the right and breathe into the right side of your body. Hold and breathe for at least 15 seconds or more.  Switch sides.

Do you dream of playing in the LPGA?

“A goal is a dream with a deadline.” -Napoleon Hill.  Goals are important.  Why?  It puts your plan into action.  It drives you forward.  So go ahead and write it down.  Visually seeing your goal will get you that much closer to achieving it.  Let your goal become your reality.  Believe and you will achieve.

Golf Fitness Tip:  Do you have a golf goal?  Keep it simple.  Write it down. Look at it the night before you play.  Keep it in your golf bag.  Look at it after your round and reflect.

Now that we’ve introduced you to golf fitness, we want to hear from you.  What do you want to read about? Do you have specific golf fitness questions? Let us know.

Disclaimer: Before you begin any exercise program, consult your physician.  Look for qualified personal fitness trainers.  Make sure they are certified and ask for their credentials.  Some specialize in golf fitness.  A registered yoga teacher can guide you through stretching and mindful breathing.

Yvonne Lazarto is Women on Course member specializing in Yoga, Health & Fitness in the San Diego Community.  To learn more visit her website. http://yvonnelazarto.com

Ask the women in your office to play in a corporate outing and you’ll hear all the common responses: “I don’t play, but I’ll drive the beer cart,” “Sorry, I have too much work on my plate,” “Oh, you don’t want me, I’m horrible.” You may even hear the “F” word – FEAR.

We’ve all heard the golf course is where the boys are – forming alliances and deals outside the board room. So how do we overcome our intimidation and join in? It’s simple – know what to expect and what is expected from you.

Before you sign on the dotted line to participate, even as a volunteer, understand what you are getting into. The golf course has its own culture, lingo, dress code and rules. And assuming you are adequately equipped, dressed and well-practiced, it’s good to know what makes a corporate outing more than a casual round with friends.

Look the Part

It pays to invest in the game. When you’re giving a business presentation, chances are you’re not in your casual Friday clothes carrying a battered brief case. So too should you prepare for your corporate golf outing. Think about trading in your hand-me-down clubs for newer technology. You’ll even boost your game as well! Leave the khaki shorts and polo shirt for another day. Invest in a golf business suit or consider a golf dress. Or try a tailored outfit designed for the game. You’ll be surprised at how good looking and comfortable you can be!

Is a Handicap Required?

A handicap is an equalizing system, which allows players of varying abilities to compete with each other. Many tournaments will require you to have a handicap to participate so they can put teams together and make it fair. For outings that require handicaps, be prepared to encounter more competitive players – great prizes or prestige could be at stake! To establish a handicap, a player will need to track a number of golf scores with a club that uses the USGA Handicapping System. (WOC article next month: Handicap 101).

Play the format

Ask what format the outing will follow and try to play a practice round with your golf buddies. Teams are usually assigned as 2 or 4 players, and are usually paired by the organizers. Sometimes teams are requested in advance. Don’t take for granted you will be paired with your officemates unless you ask. Listed here are some of the more common formats. Slight variations are always possible.

Scramble. The scramble team is the most common format for corporate and charity outings because it is generally most comfortable for all skill levels. All players tee off from their respective boxes. The team will select the ball in the best position to take the next shot. Sometimes the rules will require a minimum number of tee shots selected from each player so be sure you are comfortable with your driver. For the second shot, each player in the group will hit from the location of the best tee shot. From this position, place your ball one club distance away, but no closer to the hole. Play continues in this fashion until the ball is holed.

Best Ball. Often confused with a scramble, this is another team format where each player plays their own ball where it lands from tee to green throughout the round. The best score of the group for each hole is the one recorded as the team score.

Stroke Play. In this format, the total number of strokes for the round determines the winner. Scores are recorded as a ‘gross’ score – the actual number of strokes taken in a round and can also be calculated as a ‘net’ score – the actual number of strokes taken in a round adjusted for a players handicap.

Skins. This is a hole-by-hole competition where each hole is won by the lowest score. As with stroke play, scores can be tracked both as a gross and net score if handicaps are factored in. The player with the most holes won at the end of the round is the winner.

Know the Lingo

Finally, it’s good to brush up on terms you may hear in relation to a corporate or charity outing.

Shotgun Start. Each team will be assigned a starting hole so everyone can start playing at the same time. Typically your cart will have a sign with your name and the starting hole number. You may see an A or B after your number, which would indicate two groups are starting on the same hole, with group A going first.

Mulligan. A mulligan is a second chance to hit the ball and the first shot is not counted in your score. Mulligans are not allowed under the rules of golf, but often used in friendly matches. At charity outings you will often see mulligan’s for sale with the proceeds going towards a charity.

Closest to the Pin. A common contest on par 3 holes, all tee shots that land on the green are measured to the flagstick. At the end of the day, the player whose ball lands closest to the tee wins.

Longest Drive. Another contest generally played on par 5 holes. A prize is awarded for the shot that is hit the longest distance off the tee box.  In mixed events there is generally a prize for shots off the forward box (women) and one from another box (men).

Knowing what to expect is usually what we need to feel more comfortable. Next time everyone in the office is gearing up for a company outing, be a part of the fun. Get out your clubs and don’t be afraid to play!

We’ve all been there.  On the first tee and wishing you had done a few more crunches that morning or the day before, just in case your top creeps up and shows your belly to the foursome, or worse yet, the gallery.

Three friends had similar nightmares of muffin tops and decided to do something about it by adding a compression layer, or shapewear, to women’s tennis and golf apparel.  “We wanted to look as good as we feel when we play,” says Kelly Daugherty, Managing Partner at Smashing Golf & Tennis.   “We didn’t want to be worried about how we looked on the course, we just wanted to concentrate on our game.”  Sound familiar?

Once they had the general idea for the company, they did a lot of market research and came up with some surprising results – most women can actually find clothes they like, it’s the fit that doesn’t work.  “While everyone wants updated looks, the number one complaint was that clothes didn’t fit their bodies right.  This wasn’t a ‘plus size’ problem.  Many women sized 4-8 also complained how after kids they have a “little muffin top” that other brands only made worse.  They want to look good when they are on the course.”

Smashing was born to solve these issues and has not surprisingly quickly grown a strong band of followers.  Their secret is the performance fabric they use that wicks, keeps your muscles warm (helping with performance and recovery) as well as slimming your figure.  “They are all poly/spandex blends.  The inner layer of compression is an actual technical fabric.  Many people in the industry talk of ‘compression’ when all they mean is spandex that has a tight or compression-like feel.  Ours is a technical fabric that provides performance benefits as well,” explains Kelly.

All three founders are in Chicago and were committed to having the clothes made in the US.  They were able to find higher quality fabrics and production in the Chicago area than overseas as well as helping to revive Chicago’s fashion scene.

Smashing’s line includes two dresses to flatter a longer or shorter torso that retail for $169.  The tanks and sleeveless polos are ruched to show off your curves while the tops with sleeves are seamed to slim your shape (in addition to the amazing fabric).

Although the fabrics and designs do a lot for your middle, the skorts are a little short since they are meant to cross over to tennis.  So be warned that while you can skip the crunches, some squats or leggings might be necessary.  2012 however will bring a “slightly straighter and longer skort” as well as a low-rise skort.

Come out to the Chicago Signature Golf Event on June 11, 2012  at Bolingbrook Golf Club.  Meet the designers and try on the apparel to see the difference for yourself!   http://www.womenoncourse.com/events/chicago_golf.php

I’m not sure what I expected when I was asked to interview Thadine, but it was one of the most interesting conversations I’ve had. And it made me realize that these interviews I was conducting put me in touch with some of the most vibrant women I’ve ever met. I realize now that the membership of Women On Course is unique. We are bright, confident leaders who are personable, energetic and supportive of other women. Meet Thadine.

Thadine Clifton started a chemical company 20 years ago. It’s still her company and still her source of revenue. But Thadine doesn’t sit still. That much was obvious from the beginning of the conversation. Thadine’s chemical company takes waste products from several sources and makes industrial cleaners and greasers – products that are used to clean and sanitize the huge vats used by companies like Chanel, Proctor & Gamble and Neutrogena. As president of her company, she’s often at high profile events and exhibitions. At one such event, Thadine was getting a manicure. Taking off her ring, Thadine noticed that it could use a cleaning. She offhandedly mentioned to the manicurist that they should have a cleaning solution at nail salons where women can get their jewelry cleaned while their nails are being done. And then it hit her. “Hey, this is a great idea!”

After a few conversations with her chemical suppliers and a numerous tests, her product “Shine” was born. Shine is a jewelry cleaner now packaged and promoted as a luxury product to spas and golf clubs. It’s been seen at the Oscars and at numerous high profile events where you would find women wearing jewelry. She began promoting it at PGA events and expos. Professional women golfers are very aware of their personal brand. The clothes and the jewelry they wear while competing are important to their marketing and their image. After playing 18 holes of golf on a warm day, it’s nice for a professional woman golfer to not only freshen her make-up but also clean her jewelry. So Thadine’s product will often be found in the ladies locker room at key golfing events – as well as at many golf courses and spas.

It was at one such event that Thadine met representatives from Women On Course. These women asked her about using the product for golf clubs – and to make a long story short, “Golf Shine” was born. Shine by Collé is now a national sponsor of Women on Course.

Thadine is thrilled to be a sponsor for Women On Course. “Women on Course is a dynamic organization for women who golf or are interested in learning more about the sport.  I met President and founder, Donna Hoffman, at the PGA Merchandise Show this winter and immediately resonated with the organization’s positioning of promoting golf in a welcoming environment among business women with similar interests.  And women are so supportive of one another. It’s amazing to me how we can negotiate our differences and mentor each other so seamlessly. We want women to be successful and will go out of our ways to find the right connection for our friends. Women have played a big part in helping get my businesses up and running on a shoestring budget! Many of the people instrumental in the success of Collé have been women – lawyers, public relations contacts and marketing consultants.”

When I asked Thadine where she learned to play golf, she said she took up the sport as early as high school. Her dad was a golfer and she was always an athletic person. But she didn’t golf very much until she started her chemical company. By then she realized that golfing with a client was a great way to develop a relationship and learn more about the client. And the cosmetics industry often schedules golfing events – mostly to benefit charities that they support. Her newest endeavor, Golf Shine, is certainly incentive enough to get out on the golf course more often. And isn’t that what we all dream about – getting a job in the golf industry? We look forward to seeing Thadine at future events. For more information on her products, see www.colleproducts.com.