Whether you’re a sucker for a good waltz, a tango addict, or a fan of the foxtrot, dancing is a wonderful way to get your body moving and your weight losing. Ever since Dancing with the Stars first shimmied its way onto television screens nation wide, more and people are turning to dance as a way to work off those extra pounds while developing a new skill. So let’s put aside those worries about your two left feet and take a step towards the world of dance!

According to WebMD, dancing is a weight-bearing activity and good for building bone strength. It is also wonderful for your upper body and overall strength. As the contestants on the TV show attest, they’re often more than winded after their routines. One dancer in seasons past even lost 15 pounds over the course of the show. While most every-day average Joes who pick up dance won’t have a seasoned trainer with them every step of the way to whip him into shape so quickly, the fact remains that dance is still a great way to get in shape.

The amount of calories you burn will vary depending on the type of dance you’re partaking in. For example, an exuberant swing dance will lose you more calories than a more sedated box-step. That being said, adults are supposed to get at least 30 minutes of moderate to vigorous activity each day. You’re more likely to stick with that goal if you’re doing an activity that you enjoy – like dancing.

According to Ken Richards, spokesman for USA Dance, new dancers often discover – and work – muscles that they never knew they had. For women, this is especially common as dancing forces you to move backwards much of the time. “If you’re dancing the foxtrot, you’re taking long, sweeping steps backwards. That’s very different than walking forward on a treadmill or taking a jog around the neighborhood,” Richards said. Ballroom dancing works the backs of the thighs and buttock muscles especially, making it the perfect activity for those looking to tone up their derrieres.

Dancing also helps out more than just your muscles. Increased blood flow to the brain during exercise means that dancers also often experience less stress and depression than non-dancers. Also, since dancing is a group activity, dancers are often less lonely than non-dancers. The mental challenges of dancing, such as memorizing steps or learning to work with a partner, are also often very beneficial for mental well-being.

Check your area for a dance studio near you. While the sticker price of lessons may initially turn you off, often a dance studio will offer a reimbursement program if you buy a lesson package – that is, if you pay for your lesson package up-front, they will pay you back a portion for each lesson upon your arrival at each class session. This guarantees that you will stick with a program. Some studios pay back up to half the initial cost! So don’t be scared by the fees associated and don’t get discouraged by your clumsiness. We’re all beginners at some point. I remember back in the prehistoric era, I couldn’t salsa to save my life.

Have your own dance experiences you’d like to share? Know a great studio that’s looking for new beginners? Leave your stories in the comment section!

The Pro-Am tournament sees some of the biggest names in both golf and the entertainment industry take to the links in an epic 54 hole tournament held every year at Pebble Beach, California. Typically held in February and spread across three different courses (currently Pebble Beach Golf Links, Spyglass Hill Golf Course, and Monterey Peninsula Country Club), the Pro-Am tournament is a huge pleaser for both the players and the crowds. Last year D.A. Points and Bill Murray took home the championship trophy and will be defending their hard-earned title this year.

As Murray confessed to Golf.com, there is a certain amount of pressure that comes with victory. “Everyone asks me what it’s like to be the champion. It’s not ‘Hello, how are you? Are you having fun? How are the kids?’ It’s like a thousand times people saying ‘Are you going to perform in bed tonight? Are you going to step up and be a real man?’”

And yet, Murray has not let this fear of failure prevent him from relaxing out on the course. He hasn’t really been practicing and, by his own admission, says that this week will be the most golf he’ll play for the rest of the year.

Other notable pairings this year include Paul Stankowski and Andy Garcia, Phil Mickelson and Skip McGee, Matt Jones and Don Cheadle, and Tiger Woods and Tony Romo. Perhaps this is the year that Woods reclaims his title? His last victory at the Pro-Am was in 2000. Then again, the come-back spark could just as well be alive in Mickelson, who won the Pro-Am in 2007.

The tournament was first formed in 1937 by Bing Crosby and hosted originally at Rancho Santa Fe Golf Club in Rancho Santa Fe, California. Sam Snead won the first tournament and received a check for $500 for his victory (these days the prize fund is approximately $6,400,000 so the times are definitely a-changin’). Past pro-golfers to compete in the tournament include Mark O’Meara, Vijay Singh, and Davis Love III. Notable celebrities to take to the links in the Pro-Am include Kevin Costner, Carson Daly, George Lopez, and Justin Timberlake. The starting field is comprised of 156 professionals paired with 156 amateurs. Each day, 52 two-man teams play on one of the three courses. On the final day, the teams that make the cut will play on the Pebble Beach Golf links.

Here’s hopin’ the weather holds up through the tournament!

When you think of golf, chances are the image of rolling greens and lush trees come to mind. A nice, quiet, natural oasis for your good walk spoiled is just the ticket for your weekend getaways. Even when you watch golf on ESPN, the crowds are somber, respectful, and quiet for the players so as not to break their concentration. Golf brings to mind a kind of peace and quiet that the world of sports seldom have.

And then there’s the Scottsdale golf Stadium Course of Arizona. This course features a par 3 hole (the 16th hole of the Stadium Course) that is the only fully enclosed hole on the PGA Tour. According to Wikipedia, the grandstands that surround the 16th are home to one of the most enthusiastic crowds on the PGA Tour. “A shot that lands on the green will result in cheers from the crowd, while a shot that misses the green will result in boos.” During the 1997 Phoenix Open, Tiger Woods scored a hole in one on this hole, sending the crowd into a frenzy.

When the former PGA Commissioner Deane Berman dreamt up stadium golf, he envisioned a hole in which the crowd can engulf the entire area – a hole that could make or break a golfer’s round, but not because of the difficulty.

On paper, the 16th hole at the Stadium Course isn’t particularly difficult. A par 3 is small potatoes for most professionals. If you factor in the screaming fraternity brothers from Arizona State (located just down the road from the course), businessmen looking to enjoy a weekend, and casual observers who want to channel their inner Bill Murray (“It’s in the hole!! It’s in the hole!!), suddenly the stakes – and the stresses – are much higher. A lot of professionals don’t like to play the Stadium Course for this very reason. Justin Leonard famously gave the crowds the finger after a less-than-stellar showing at the dread 16th hole. Similarly, Chris DiMarco had a fan who shouted “Noonan!” on his putt kicked out of the tournament. Golf purists similarly think that the NASCAR-esque environment detracts from the sanctity of the sport.

This whole, for better or for worse, undoubtedly adds some excitement and drama to the tournament and adds a new sense of gladiator style judgment to the player when they take to the tee. No wonder the Stadium Course consistently breaks records for attendance – every year they usually have a four day attendance total of over 500,000.

So what say you, Rockheads? Yay or nay on the Stadium Course? Leave your judgment in the comment section!

Pull-ups and chin-ups are a great strength training exercise that you can do easily from the comfort of your own home. They force you to lift your own body weight and are phenomenal for building up your upper-body strength and muscle mass. The thing about chin-ups though – they’re very hard. Like… very hard. Fortunately, this caveman has been perfecting his pull-up technique for the last couple millennia, and I’m here to help you get the benefit of my experience!

If you’re a beginner, there’s a good chance that you won’t be able to do even one pull-up or chin-up. There’s no shame in that! Like I said before, chin-ups and pull-ups are really hard. The important thing to remember is not to get discouraged. If you can’t do a pull-up, it’s easy to decide that you’ll never be able to and give up before you even get going.

The first thing you need is a little vocabulary lesson. Maybe you didn’t know there was a difference between a pull-up and a chin-up. Well:

• Pull-ups: your palms are facing away from you. This works out less of your biceps and more of your back. Pull-ups are harder than chin-ups.
• Chin-ups: your palms are facing towards you. This works your biceps more than pull-ups do and is a little bit easier to perform.

There are a number of great benefits for those who can master the pull-up. Because you’re lifting your own body weight, you’re strengthening your body and building muscles in your arms and back. They also help any sport that involves gripping, grappling, and pulling (like rock climbing). Your overall strength will also improve in other activities (like the overhead press and the bench press. When it comes to chin-ups and pull-ups, there are a couple of things that you will need. Well, really just one thing – a chin-up and pull-up bar. You can invest in pull up handles or, if you’re feeling a little expansive, you can take a look at a chin up station.

So now that you have the equipment you need, how exactly do you go about doing the actual pull-up part?

• First, squeeze the bar. Put the bar closer to your fingers rather than in the palm of your hand. This will minimize callous formation.
• Breathe at the bottom of your pull-up. It’s easier to breathe there. Take a big breath before pulling yourself up.
• Keep your chest up and don’t let your shoulders go forward (it’s bad for your shoulders).
• Look up! You should never look down during pull-ups or chin-ups. You could injure your neck with the extra strain.
• Finally, bend your legs and cross your feet. Letting your legs hang means less strength. Be sure to squeeze your glutes on the way up!

If you can’t do one pull-up, there are a couple of different methods that you can lean on until you get your strength up to do it unassisted.

• Chin-ups: chin-ups are easier to do than pull-ups. If you find that you can’t do 1 pull-up, try turning your palms and doing a chin-up instead.
• Resistance band: attach a resistance band to your pull-up bar and loop it around your knee. Need an idea of what it’ll look like? Check out this video.
• Ask for help if you need it: Ask someone to grab your sides with their hands and let them help you on the way up.
• It’s all in the hips: swing your hips while pulling yourself up until you get stronger!

So there you have it! Scratch’s own personal guide for the perfect pull-ups and chin-ups. Any advice of your own? Leave your tips in the comment section!

2012 is seeing a lot of innovation and renovation when it comes to golf courses. While your local course may have gotten around to fixing that divot, there are a couple of slightly more notable projects that are about to get underway this year. Let’s take a moment to examine some of the bigger golf course development projects to take place this year!

First off, we have one of the biggest names in golf design, Phil Mickelson, taking on a new project. While this fact alone may not be quite news worthy, here’s a twist: he’s renovating the course for free. Now, when you’re one of the biggest and best names in the business, when you take on a new project, typically you expect to be paid handsomely for your time. What is it exactly that makes this course so special? The course in question – Torrey Pines – happens to be the course on which Mickelson grew up playing. With this decision to do some pro-bono work, Mickelson joins the ranks of several legendary golf course architects, including Pete Dye (who famously designed Wintonbury Hill GC in Connecticut for the handsome sum of $1.00), to lend their skills without the promise of payment. As the San Diego Tribune reports:

“Mickelson has not publicly discussed his ideas for the North, but those familiar with his thoughts on the course say his top priority would be to keep it enjoyable for the average golfer. He is said to be sensitive to the concerns by locals who don’t want the demanding South Course to have a twin brother.”

Michelson, a San Diego native, is most likely going to update the bunkering and work on some of the green complexes on the course. Whether or not he goes beyond minor touch-ups and decides on a complete overhaul remains to be seen.

Mickelson isn’t the only golf course great to design this year. Some of the biggest names in the business are competing to design the Olympic course. Golf is going to be returning to the Olympics after a whopping 112-year hiatus. South Africa’s Gary Player, America’s Jack Nicklaus, and Australia’s Greg Norman are three among eight finalists in the running to design the 18-hole course on which the Olympic golf tournament will be played in Rio de Janeiro in just four short years. As CNN states:

“Gary Player Design, Greg Norman Golf Course Design and Nicklaus Design join Hawtree Ltd., Hanse Golf Design, Renaissance Golf, Robert Trent Jones II and Thomson-Perret Golf Course Architects in the competition to design the course that will be built in the Barra da Tijuca area of Rio, the part of the city that will host the largest number of the Olympic venues. The winner will be announced by Rio Games organizers on Friday.”

Perhaps the best news (for us amateur players that is) to come of this announcement is that the course will be managed by a private operator after the Olympics and made available to the public as soon as the games end!

The Super Bowl holds a special place in all of our hearts. Even if you’re not a fan of the actual sports aspect, this unofficial holiday has other charms, namely the commercials and the food. Let’s face it, the Super Bowl just wouldn’t be the same without heaps of hot wings, rivers of beer, and a never-ending supply of Doritos and queso dip. But for all of us trying to shed those left-over holiday pounds, Super Bowl Sunday can hit our waist lines like a grenade of deep-fried goodness. According to Freep.com, we consume an astronomical amount of junk food on Super Bowl Sunday. Just take a look at some of these Super Bowl food statistics:

• 11.2 million pounds of potato chips are consumed every Super Bowl Sunday, along with…
• 8.2 million pounds of tortilla chips
• 4.3 million pounds of pretzels
• 3.8 million pounds of popcorn
• 2.5 million pounds of nuts

It’s not surprising when you see photos like this one – from the burger supports to the Twinkies by the trees, this is definitely the kind of spread you want to try to avoid. So how exactly are we supposed to have our Super Bowl parties if we have to sacrifice the calories? Fortunately, Scratch here is ready to give you a couple of great ideas to substitute the fat-heavy dishes we’re used to serving on this most holy of Sundays.

First off, no party – Super Bowl or otherwise – would be complete without the appropriate libations. In this case, that means beer. Try substituting your full-calorie brews for light beers. You can also replace the heavier lagers and stouts with lighter wheat beers. Not sure which beers qualify as low-calorie? Take a look at this handy-dandy website, Get Drunk Not Fat. Grabbing a low calorie drink means you’ll have more room in your food-budget for the evening to indulge in some of the other snacks.

When it comes to dips, you’re better off making your own than you are buying a can and dumping it into the nearest bowl. Processed and canned foods contain more sugars to keep them preserved longer. More sugars means more calories which means bigger pants. Try white bean dips and fresh salsas and avoid anything that requires you to mix with sour cream. Making your own dips will also make sure that your party stands out. People may not remember who was playing in the Super Bowl, but they’ll remember your delicious appetizers!

You should also remember to pick up a nice tray of fruits and vegetables. Carrots, celery, and apple slices will be sure to please and make sure to keep the diet-conscious amongst your group happy. But let’s say that veggies and dips aren’t enough to keep your guests satisfied. Instead of whipping out trays of mini-pizzas or hot wings, try substituting lean deli meats like turkey or roast beef. Switch your classic BLT for an ALT – that’s avocado, lettuce, and tomato. Avocados are good for you and the vegetable substitution will keep any vegetarians amongst your group satisfied. For a heartier meal, consider making some chili. There are a number of healthy and low-calorie chili recipes that are sure to impress your guests. If you really can’t stomach the idea of a Super Bowl without those precious buffalo wings, try a low calorie recipe instead!

Hope this helps you make your Sunday festivities a little more health-conscious. Do you have your own favorite low-calorie Super Bowl snack suggestions? Leave ‘em in the comment section!

I don’t know about you, but for this caveman, there’s nothing worse than getting so close to the green and then blowing it on a bad chip. Chipping is one of the hardest and most crucial skills to master when it comes to golf. I’m sure more than one RockHead out there has hit two great approach shots to land you near the green only to blow it on a lackluster chip. And when you think about it, it kinda makes sense. When we go out to work on our game, we typically do one of two things: go to the driving range or go to the putting green. Our drives and our putting gets worked on quite a bit, but who amongst us plops down in the sand traps to get a little practice time with our wedges?

So how exactly are we supposed to get the tuning up that we so desperately need when it comes to chipping? Good ol’ Scratch here is willing to share some of my tips and tricks for great chips! Here are a few techniques that are easy to learn and master when it comes to whipping out the wedges:

• For your basic chip (which you’ll use in practically any situation around the green), the ball should be in the middle of your stance. Keep your stance about a shoulder length apart. You can chip using the wrists or using the shoulders. Practice both to see which one feels more comfortable. The most important thing to remember when chipping is to keep your head down until after you hear the ball hit the green. Looking up prematurely can cause your stroke to be unbalanced.
• When you’re on a fast green or if the flag is close by, place the ball in the back of the stance and aim about six to seven feet below the hole. Lean forward (with your body and your club). Use a lob wedge or a sand wedge for this one and make sure to have a good descending blow on the ball. If you divot on the first few practice shots, that’s fine – hitting down on the ball hard will create a lot of spin. This spin will allow the ball to check up before the hole and run along right next to it.
• If you’ve got a lot of green to cover (like if the flag is on the opposite side of the green), you can actually whip out a nine iron. For this shot, you need to determine where to aim and how far to take the club back. Since you’re using a different club, you need to take the club back less than you would normally and aim short of the flag. This’ll take some getting used to, but chipping with a nine iron – once you’ve mastered the technique – can get you out of some pretty hairy situations (and as a caveman, I know all about hairy).
• If you have something in between yourself and the green (like, say, a bunker, a tree, a water hazard, etc), then you need to use a “flop shot.” This one’s a little bit tricky, so you will need to practice. For this one, put the ball inside the left heel (for right handed golfers). Open up your stance so that your feet are aiming five to ten yards to the left of your target. Open the clubface so that it is aimed toward the flag. Make sure to keep it open throughout your entire swing. This’ll take some getting used to, but it’s a great tool to have in your arsenal when faced with a tricky shot.
• When you’re just off the green, try a chiputt. The chiputt (get it?!) is basically putting using a lob wedge or a sand wedge. With this technique, the ball rolls much better through fringe and rough grass than if you use a putter. This easier rolling will make your shots more accurate. To pull this one off, use the same stance as you would for a normal chip, but raise your shoulders up a bit. The blade of the wedge should be halfway up the golf ball and the club should not be resting on the ball. Try opening up the clubface for a better roll and use a pendulum motion throughout the swing to keep the ball straight!

So there you have it, Scratch’s patented chip tips and tricks. Got any of your own chipping related advice? Leave it in the comment section!

Hey there, Rockheads! Scratch here with another quick how-to guide for basic fitness. Today we’re going to be tackling the Sit-Up. Doing Sit-Ups is the easiest and best way to get stronger abdominal muscles. If part of your New Years Resolutions was to get a bathing suit ready stomach, then this is a great way to start taking the first steps towards that goal! That being said, it’s very important to make sure that you’re doing your Sit-Ups in the proper way. If you do Sit-Ups the wrong way, you can damage or injure your spine, neck, and head muscles. Close attention has to be paid to make sure that you’re sitting up the right way. So, how do you go about doing this?

• Step 1: Have your knees bent and place the balls of your feet and heels flat on the ground
• Step 2: Place your hands either on your opposite shoulders (so your arms cross across your chest) or behind your head. This will provide you with a central rising point.
• Step 3: Tighten your abdominal muscles gently. To do this, simply draw in your belly button to your spine.
• Step 4: Keep your heels and toes flat on the ground. Slowly and gently lift your head first, followed by your shoulder blades. Try to keep your neck straight and pull up from the floor with your abdominals until you’re at a ninety-degree angle.
• Step 5: Hold the position for a moment and then slowly bring your torso back to the floor. Try to keep yourself slightly elevated off the ground (meaning don’t put your back flat on the ground again). This will force you to keep your muscles engaged throughout your exercise.
• Step 6: Repeat your reps as necessary! Build up slowly over time as your strength increases.

There are a number of ways that you can increase the intensity and effectiveness of your Sit-Up routine. If you want to invest in a little bit of equipment, you can really maximize your exercise. For example, an Adjustable Ab Board will help you increase or decrease your difficulty while doing Sit-Ups. If you don’t have the space for something quite that large, a simple Body Ball will also do the trick. Balance yourself on the ball with your heels elevated off the ground and your toes flat down. The angle of the ball will provide you with more difficulty while conducting your Sit-Ups!

Rumor has it that a number of you Rockheads out there are a little unsure of how to perform some basic exercises. With this in mind, good ol’ Scratch is here to help you navigate the finer points of fitness. Today, we’re gonna start off with a classic and often misused exercise – the Push-Up. A number of people don’t know the proper procedure for how to do a basic Push-Up. If you do know how to do a Push-Up, then maybe this can act as a little tune-up reminder to keep you on the right track. So let’s take a look at how this thing is done!

Perfect Push-Up Instructions

• Step 1: Get down in the starting position. This means placing the hands approximately shoulder length apart with your feet together (or up to 12 inches apart) and your body in a straight line.
• Step 2: While you lower yourself to the floor, inhale slowly. Stop your descent as your elbows reach a 90-degree bend (your upper arms should be about parallel to the ground). Make sure to keep your body from touching the floor.
• Step 3: Exhale slowly and push yourself away from the floor. Make sure to keep from locking your elbows and don’t bend your back.
• Step 4: Repeat for several sets!

The written instructions aren’t cuttin’ it for ya? Check out this video that shows you how to do a standard military Push-Up.

If the full on Push-Up is a little too intense for you, especially if you’re just starting off in your exercise routine, then you can always try the modified Push-Up. To do this, simply follow these simple steps:

Modified Push-Up Instructions

• Step 1: Place your hands and knees on the floor. Your hands should be slightly wider than shoulder-length apart. Keep your glutes and abs tight with your back in a diagonal straight line with your head and neck. You can lift your feet off the floor.
• Step 2: As before, inhale as you lower yourself on the floor and stop as your elbows reach the 90-degree bend. Keep your body from touching the floor.
• Step 3: Exhale as you push yourself away from the floor. Make sure not to bend your back or lock your elbows.
• Step 4: Repeat for several sets!

Once again, if you need a more visual aid, check out this video for extra tips and instructions!

Stay tuned, Rockheads for more upcoming exercise instructions and advanced Push-Up techniques!

As the golfin’ enthusiasts over at Reddit.com put it, this week “seems like the first real tournament of the year.” We’ve got the Farmers Insurance Open starting today and going through Sunday, January 29th to keep us Rock Heads occupied. So let’s take a look at the players we have to look forward to seeing out on the links!

Phil Mickelson’s World Golf Hall of Fame career includes 39 PGA Tour victories – an impressive record that puts him in a tie with Tom Watson and Cary Middlecoff for the ninth best player of all time. As PGATour.com reports, Mickelson “certainly expects to win. If not, I don’t want to say that it’s a failure, but it certainly wouldn’t be what I’m looking for or expect.” For Mickelson, confidence certainly seems to be key, but how will he stack up against competition like Bubba Watson and Brian Davis. Currently, Bubba is ranked highest in scoring average, driving accuracy, and driving distance with Davis holding an impressive putting record. Check out the tournament Thursday through Sunday from 3:00pm to 6:30pm on CBS.

The Farmers Insurance Open isn’t the only tournament to get us fans glued to our TVs. The Abu Dhabi Golf Championship features big names like Tiger Woods, Rory McIlroy, and World #1 Luke Donald. Woods’ first round of the 2012 season saw him post a 2-under at 70 – just three shots behind co-clubhouse leaders Rory, Robert Karlsson and Gareth Maybin. According to USA Today, “Woods played bogey-free golf that produced few momentous shots and two birdies. He missed several birdie chances, including a 6-footer on his ninth, the 18th hole.” Woods admitted he wasn’t playing his best: “I had a hard time reading the greens out there. The greens were pretty grainy and I just had a hard time getting a feel for it. Toward the end I hit some pretty good putts, but overall I got fooled a lot on my reads.”

While Rory put up better numbers overall than Woods, his playing was far less consistent. Good shots balanced out the bad ones, but overall his game was very erratic. He made three birdies in his first four holes, but then managed to bogey the next four. The three birdies on the back nine balanced out him back out, though.

How about it Rock Heads – the golf season is finally starting to heat up! (Now if only the weather would follow along, right?) This caveman can’t wait to see how the early 2012 season ends up playing out. Got your own predictions for the upcoming tournaments? Leave ‘em in the comment section!