[fitness friday] 5 Reasons Golf is more Exercise than YOU think…even when you use a golf cart!

written by john c ashworth, ma

Whether you ride in a golf cart of not, the game is full of walking.  But it’s not just the walking that makes golf both great exercise and a fantastic lifetime sport.  The game is full of athletic moves, and full of opportunities to improve your strength, balance, and flexibility.

For all you skeptics out there, consider the following statistics…

According to an article on the National Public Radio web site, the World Golf Federation estimates that golfers who walk an 18-hole course clock about 5 miles and burn up to 2,000 calories.  Now, I can hear you already…”but John, many people don’t walk the course they are playing, they ride in a car.”  Yes, you are correct, so to get maximum fitness benefit from your game of golf, walk when you can.  Keep in mind, however, that in the same article quoted above, a pedometer was connected to an older golfer who rode in a cart, and she still managed


exercises. Dumbbell Squats.

produced by john & carl ashworth

During this dumbbell squat, hold the dumbells at your shoulders and feel how much harder your back has to work.  Be careful.  Don’t go too heavy too soon.  Always remember, you have to be strong to get stronger and bigger.  Always build from a foundation of strength from the inside out.

Another 5-Star Cars.com Review – Thanks Kim! Enjoy your new Lexus GS 350!

John and John in front of John's new 2015 Lexus GS. Enjoy brother!
John and John in front of John’s new 2015 Lexus GS. Enjoy brother!

Write your review on Cars.com for John Ashworth – Click Here!!!

Sent: Friday, February 05, 2016 9:24 AM

Subject: Lexus of Madison has received a review on Cars.com(5 stars)

Lexus of Madison has received a 5 star review by a consumer on Cars.com.  As you know, your careful consideration of a review is highly recommended:

Lexus of Madison
By John K. from Madison, WI | February 1, 2016

I worked with John Ashworth and he made the entire process run smoothly and quickly. I needed a decent sedan and I’d always wanted to try Lexus, I eventually got 2015 GS 350 and couldn’t be happier with my choice. If you are looking for a nice luxurious sedan from Lexus, I am confident Lexus of Madison is the way to go.

Rating from John K.

Overall: 5

Customer Service: 5 out of 5

Buying Process: 5 out of 5

[fitness friday] 14-Year Study shows that Belly Fat is a Much Stronger Predictor or Risk than Overall Body fat

Belly fat image

written by john c ashworth, ma

A new 14-year study using NHANES data has shown that while overall body fat is important to consider, belly fat may be the real killer.  In this review of the data collected as part of the on-going NHANES investigation, researchers discovered that men were twice as likely to die over the next 5-10 years when their belly fat reached dangerous levels (A waist circumference greater than 40 inches.  In women, risk increases at a waist circumference greater than 35 inches).

Dangerous levels of belly fat are also bench marked when your waist to hip ratio becomes greater than one.  In other words, when your belly circumference reaches a level greater than the circumference of your hips, your risk for diabetes, heart disease and an early death skyrocket.

Women in the study with too much belly fat also demonstrated increased risk, but not as dramatically.  Their risk increased by 32% compared to the 50% increase in risk documented for the men.

Here is a look at the data:


At age 50, a man with a normal body weight and normal waist to hip ratio had a 5.7% chance of dying within the next 10 years, while that risk rose to 10.3% chance for men with normal body weights but too much belly fat.

For women, the results were less significant. A woman of normal body weight, but high waist to hip ratio had a 33% increased risk compared to a woman who were overweight but had no central obesity.

A woman aged 50 of normal weight and normal levels of belly fat had a 3.3% chance of dying within 10 years, rising to 4.8% for women of the same weight, but high levels of body fat.

To reinforce the risk discovered in this investigation, it is also interesting to point out that men with normal body weight and a high level of belly fat were more likely to have died than any other combination, including men who were obese and had a high level of belly fat.  This means that men who had less body fat overall were still at a higher risk if they had a higher level of belly fat.

Belly fat, as pointed out by one of the researchers, is “Active Fat.” It is more likely to make its way in to your liver and cause inflammation. This in turn put you at risk for type 2 diabetes, and heart disease and ultimately increases your risk of dying sooner than someone who is not carrying high levels of belly fat.



[fitness friday] Why YOU Should Consider a Walk in the Woods to Improve Your Health


written by john c ashworth, ma

This is the time of year when people flood to the gym.  All of them with the intention to “stick with it this time.”

How’s that been working for you?

For a select few, the path to long-term health, weight loss and a full commitment to sticking with it and making sure to get to the gym each week is a reality.  For the rest of you, well…I have an idea…

Don’t get me wrong, the gym is necessary.  Especially if you plan to implement the required strength and conditioning program that will ensure long-term function, health, and strong bones and joints to hold you up over the years.  You really do need to find a way to make it in to the gym, or build a space of your own that is devoted to your long-term survival as a bohemian athlete.  A space that is devoted to building strength.

Here is what you also need to do…

Get outside for a walk or a run on a weekly basis.  And not just outside, but into the woods or a park or some place distant from the concrete jungle in which we live our daily lives.  This is vital for a few reasons that I will cover tonight on NBC 15 with Leigh Mills.  One reason is that it will help you stay motivated.  No doubt, the gym routine can become boring, stale, and full of distractions, especially this time of year.

More importantly, new research has shown that a walk or a run in the woods are better for you.  Here’s why…

  • Research at Stanford University revealed that being active in nature produced fewer negative thoughts and made it less likely for people to ruminate on those negative thoughts and emotions.  The group of individuals who exercised in this study in normal city surroundings experienced no such benefit.
  • MRI scans of the brains of the subjects in this Stanford Study also showed a reduction of the brain activity that is linked to mental illness.  Once again, the city exercisers did not experience this benefit.
  • Exercise outdoors may also boost your immune system.  It does this by creating an effect inside our body that is literally the exact opposite of the “fight or flight” stress response that we are all so familiar with in our daily lives.  This restful state was reported by survey respondents in a study at the University of Illinois.  This survey reported that feelings of safety and relaxation creates a hormonal environment inside the body that allows you to shuttle more resources toward your immune system instead of having to metabolize and fight off all of the stress hormones that accumulate during the “fight or flight” response.

I know that personally, I could not survive without my regular walks both with the dog and my family members.  They have a way of centering all of us, especially when we take the time to get away to a more remote location.  I hope this article might inspire you to do the same…


PS For another article I wrote today about how Trail Running can Transform your body, Click Here.