Casey Cox is a world-class golf instructor (Director of Instruction at Old Warson Country Club), biomechanist, and one of the co-founders of Sports Science Solutions 

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344: Casey Cox: The ABC’s of Learning the Golf Swing, 3D motion capture, and bridging golf instruction and physical training…

The 18STRONG Podcast is a golf show that has its roots in fitness but has grown to include much more than just talking about exercise for golfers. Whether you’re looking to win a club championship, trying to break 90, or just excited about an epic golf trip with your buddies, each episode contains powerful information you can immediately put into action, on and off the course, that will have a massive impact on your game.  Join Jeff Pelizzaro, Golf Digest Top 50 Golf Fitness Professional, Physical Therapist and co-founder of 18STRONG, as he interviews and trades epic stories with the biggest names in golf (players, coaches, trainers and other unique personalities) about what it means to be “18STRONG”.

Education

Training

Language Courses

Higher Education

K-12

Educational Technology

Sports

Golf

Fitness

Health & Fitness

Self-Improvement





Guest: Bo Watson & Shannon Shuskey (In the Zone Mental Training, Authors In the Zone Secrets)
Host: Jeff Pelizzaro
Episode Number: 371
Podcast: The 18STRONG Podcast
Partners: Linksoul, 1stPhorm











Summary



Join us as we explore the intricate dance between the mind and the golf swing with mental training experts Bo Watson and Shannon Shuskey of In the Zone Mental Training. Together, we unravel the significant impact of mental coaching in conjunction with golf instruction. Hear about Bo’s personal struggles with golf and the pivotal role Shannon’s expertise played in not just refining his game, but transforming the way he—and any golfer—can harness the power of visualization. From the tee box to the final putt, this conversation is a treasure trove for those looking to elevate their mental game and savor the joy of golf like never before.



Listen in as we discuss the transformative power of mindset in sports performance. Shannon opens up about his journey from anxiety-ridden to confident, culminating in becoming a national champion speed skater, and how that mental shift can be equally effective on the golf course. Skepticism meets evidence when Bo applies a custom mental trigger, leading to astonishing improvements in his game after a two-year break. This dialogue will leave you pondering the potential for mental techniques to revolutionize sports and how a single change in perception can be a game-changer.



We round out our conversation with an insightful look into mental imagery’s role in sports performance and technique, the concept of ‘caveman golf’ for achieving flow, and the psychological intricacies unique to golf. Discover how legends like Tiger Woods and Sam Snead leverage mental imagery to perform under pressure and how these techniques can empower you to reset mentally on the course. As Bo and Shannon share their book insights and their passion for the game, this episode is not just a lesson in golf—it’s an invitation to transform how you approach every shot, mentally and emotionally.



Bo and Shannon’s Background



Bo is the Co-Founder of In The Zone Mental Training and Co-Author of the new book called In The Zone Secrets. He has been a host of 2 Consistent Golf Summits and the Road2TheTour Golf Summit, which collectively drew over 20,000 registered attendees. These Summits featured some of the world’s best coaches such as Sean Foley, James Sieckmann, David Orr, Mark Broadie, Scott Fawcett, Nick Clearwater, Dr. Kwon, Andrew Rice, and many others. The primary purpose behind these summits was to help golfers shortcut their path to consistent golf! 



Shannon was the Operations Manager of the largest Golds Gym on East Coast and Mental Performance Mastery Coach for 20 years, Sports Performance Specialist for 30 years, specifically working in the sport of speed skating, coaching hundreds of high level athletes in including several Olympic qualifiers and medalists.  It was Shannon’s mental training techniques that helped his athletes achieve such high levels that intrigued Bo to try them on himself for golf. The success of this “experiment” led to the partnership that is now the helping golfers all over the world shoot their lowest scores ever.



Bo and Shannon’s mission is to help 100,000 golfers shoot their new lifetime low rounds. They currently work with Tour Players, College Golfers, and the everyday golfer who wants to play their best golf yet!











Main Topics



(00:03) The Mental Edge



Mental coaching and visualization can enhance golf performance and enjoyment, discussed by In the Zone Mental Training.



(11:06) Triggering Performance Excellence



Transformational journey in sports performance, from anxiety to confidence, using custom triggers to improve without practice.



(21:45) Mental Imagery in Sports Performance



Nature’s mental imagery in sports includes basic visual and kinesthetic techniques for skill acquisition and muscle memory.



(29:02) The Power of Caveman Golf



Nature’s “caveman golf” focuses on target and flow, contrasting with pursuit of perfect swing. Psychological aspects and influence of Alex Morrison also discussed.



(36:26) Mental Imagery in Golf Techniques



Exploring mental techniques of top golfers like Tiger Woods, importance of protein for athletes, and power of positive mindset in golf.



(47:14) Mental Imagery and Performance Enhancement



Mental approaches in golf, interest-curiosity mindset, anxiety and reward value, “ball reset” technique, positive self-talk and imagery, Sam Snead’s success.



(59:00) Golf Book and Course Recommendations



Bo and Shannon share insights from their book, discuss impactful books and dream golf foursomes, and recommend inspiring social media accounts.







Follow Bo Watson & Shannon Shuskey



Instagram




Bo Watson: @schooloflifetimelowrounds



Shannon Shuskey: @shannonshuskey




Links Mentioned



Website: IntheZonementalTraining.com



Book: InthezoneSecrets.com











Episode Partners:






LINKSOUL: For your 20% discount on LINKSOUL gear, go to 18strong.com/linksoul or click the logo above.






1st Phorm: Try any of the 1st Phorm products with FREE SHIPPING, go to 1stphorm.com/18strong.com (By using this link, you will be entered into our Monthly 1st Phorm Giveaway!)







More Cool Stuff to Check Out:



To continue the conversation and ask any questions you may have, head over to the 18STRONG Movement group on Facebook.



18STRONG Pro Shop (Get your 18STRONG gear!)



18STRONG Resources (All of the cool stuff we recommend: products, books, golf stuff, etc – and discount codes for the 18STRONG Crew)



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371: BO WATSON & SHANNON SHUSKEY- How to Shoot Your Lifetime Low Score!





Guest: Ryan Degale (Orthopedic Spine Specialist, Founder of Golf and Body)
Host: Jeff Pelizzaro
Episode Number: 370
Podcast: The 18STRONG Podcast
Partners: Linksoul, 1stPhorm











Summary



Listen in as Ryan DeGale, an orthopedic spine specialist with a 17-year tenure in strength and conditioning, shares his wealth of knowledge on maintaining spine health, specially tailored for golfers. Our discussion ventures into the realm of practical self-care for the back, steering clear of common misconceptions about back surgery and providing a rich understanding of spinal anatomy and physiology. For those passionate about golf, Ryan’s insights on specific exercises, showcased on his Instagram, offer a path to a pain-free golfing experience, reinforcing the importance of proactive measures over reactive ones.



In our engaging conversation, Ryan sheds light on the intricacies of the body’s supportive systems, such as ligaments, tendons, and fascia. He details the advantages of the ELDOA method over traditional inversion tables, emphasizing how these tissues play a pivotal role in posture, injury prevention, and overall athletic performance. We also examine the overlooked but crucial concept of fascia in body mechanics, highlighting how proper technique in physical therapy and massage is vital for maintaining the health of these tissues. For competitive golfers, Ryan discusses the necessity of a tailored fitness routine, underscoring the potential pitfalls of long-distance cardio and the benefits of interval training and personalized core workouts.



Wrapping up our rich dialogue, Ryan brings his clinical nutritionist expertise to the table, examining the impact of dietary choices on health and the controversial food pyramid. He offers a unique perspective on how nutrition intersects with the culture and competitive dynamics of golf. Join us for this episode as we traverse a broad spectrum of topics, from spinal health and body mechanics to the nuances of training for competitive golf and the intersection of modern medicine with nutrition, all aimed at enhancing performance and well-being both on and off the golf course.



Ryan Degale’s Background



Born in Barbados, Ryan is a 36-year-old strength coach with 17 years of experience in the field. For the past 12 years, he has trained under Guy Voyer DO, specializing in orthopedics and body motion. With over 20 years of experience in playing golf, Ryan works with competitive players and is the proud owner of Golf and Body. His mission is to help golfers play pain-free golf. 







Main Topics



(00:04) Masterclass on Golf Body Spine Health



Orthopedic spine specialist Ryan DeGale shares practical approaches to back care and dispels misconceptions about back surgery for golfers.



(12:31) Unlocking the Body’s Intelligent Systems



ELDOA method focuses on end-range motion and creating space in the spine, training supportive tissues, and preventing injuries in daily life and sports.



(23:01) Preventing Back Pain in Golf



Nature’s strategies for preventing and managing back pain, including seat warmers, stationary bikes, and active reinforcement for muscular imbalances.



(29:00) Discussion on Golf Swing and Posture



Eyes, fascial tension, and spinal health in golf, emphasizing holistic approach and collaboration with experts for enhanced performance.



(36:59) Training Essentials for Competitive Golfers



Personalized fitness routines, mobility, interval training, targeted core exercises, and individual goals are crucial for competitive amateur golfers.



(47:48) Importance of Fascia in Body Mechanics



Understanding fascia and proper technique in physical therapy and massage, with insights from experts and resources for further learning.



(55:52) Modern Medicine, Golf, and Nutrition



Comparing historical diets to modern processed food, dental health, celebrity golf foursome, inclusivity in golf, and competitive dynamics of golf tours.







Follow Ryan Degale




Instagram: @golf_body_mia




Links Mentioned



@Hormozi











Episode Partners:






LINKSOUL: For your 20% discount on LINKSOUL gear, go to 18strong.com/linksoul or click the logo above.






1st Phorm: Try any of the 1st Phorm products with FREE SHIPPING, go to 1stphorm.com/18strong.com (By using this link, you will be entered into our Monthly 1st Phorm Giveaway!)







More Cool Stuff to Check Out:



To continue the conversation and ask any questions you may have, head over to the 18STRONG Movement group on Facebook.



18STRONG Pro Shop (Get your 18STRONG gear!)



18STRONG Resources (All of the cool stuff we recommend: products, books, golf stuff, etc – and discount codes for the 18STRONG Crew)



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370: RYAN DEGALE- More Golf, Less Pain. Can You Fix Your Back?





Guest: Bobby Holland (Founder Hoolie Golf, Retired Navy Seal))
Host: Jeff Pelizzaro
Episode Number: 369
Podcast: The 18STRONG Podcast
Partners: Linksoul, 1stPhorm











Summary



Join us as we sit down with Bobby Holland, the retired Navy SEAL whose love for golf blossomed into the creation of Hoolie Golf, a golf apparel brand embodying hard work, grit, and resilience. Listen in as Bobby shares his remarkable transition from an elite military operative to a passionate golf entrepreneur. His story is not just about picking up the game later in life, but how the competitive drive and discipline learned from the SEALs fueled his determination to improve his swing, even leading to the construction of a driving range during a combat deployment. Bobby’s journey is a vivid illustration of never being too late to chase new dreams and how skills honed in one aspect of life can profoundly impact another.



Our conversation with Bobby is a tapestry of tales from action movies sparking a young boy’s dream of becoming a SEAL, to the mental toughness and training insights necessary to endure the challenges of BUD/S. Bobby brings to light the crucial role of relentless optimism and breaking down massive goals into manageable steps, a philosophy that not only saw him through the rigors of military training but also serves as a foundation for his entrepreneurial spirit. His reflections on the nostalgia of 80s action films and the camaraderie found in both military units and sports teams paint a picture of the interconnectedness of his past passions and current pursuits.



In our discussion, Bobby doesn’t shy away from the personal challenges he’s faced, such as rebuilding strength after an injury or embracing the intricacies of golf fitness. He takes us through his commitment to mobility, functional range of motion, and how these have influenced his performance both in the gym and on the golf course. Through Hoolie Golf, Bobby is not just offering apparel; he’s fostering a community for golf enthusiasts and those with a growth mindset. So tune in for a dose of inspiration, a glimpse into the synergy between entrepreneurship and golf, and perhaps even pick up a few recommendations for your next walk-up song or must-read book.



Bobby Holland’s Background



Bobby Holland is a retired Navy SEAL Chief Warrant Officer who retired from the military in 2021 after 21 years of service. He joined the Navy in 2000, graduated SEAL training in late 2001, and spent the next two decades in the SEAL teams, deploying nine times around the globe.



Halfway through his career, Bobby was introduced to golf and has been a passionate golfer ever since. After finishing his military service, Bobby went to graduate school at UCLA’s Anderson School of Management and it was there that he found the inspiration for his next career.



In the Spring of 2023, Bobby co-founded and launched Hoolie Golf, a golf apparel company that offers uniquely badass golf polos, and golf hats for diehard golfers. Bobby hopes that through Hoolie, he can share his journey with golf and inspire other active-duty military and veterans to connect with this great game.







Main Topics



(00:04) Navy SEAL Turned Golf Apparel Entrepreneur



Retired Navy SEAL Bobby Holland’s passion for golf led to building a range during deployment, showcasing hard work, grit, and resilience.



(07:39) Journey From SEAL to Golf Entrepreneur



A former SEAL’s unexpected journey of integrating golf into military life, leading to the creation of Hoolie Giolf apparel company.



(15:29) From Action Movies to Navy SEALs



Childhood passions shape our future, from action movies to SEAL training, with a nod to 80s nostalgia and camaraderie in sports and military units.



(23:27) Mental Toughness and Training Insights



Relentless optimism and progressive training in Navy SEALs, addressing media portrayal and underwater tests with humor.



(29:59) Hoolie Golf



Hoolie Golf brand’s origins, ethos, and appeal to resilient, growth-minded individuals who use mental discipline techniques from Navy SEAL experience.



(41:31) Improving Mobility and Fitness Progress



Overcoming physical limitations, setting fitness goals, and utilizing social media for ongoing development.



(46:19) Fitness and Business Resilience



Incorporating new fitness routines, grit and resilience, and the future plans for a golf community.



(52:07) Entrepreneurship and Golf for Veterans



Entrepreneurship and military service, therapeutic benefits of golf for veterans, pop culture debate, personal insights, and book recommendations.







Follow Bobby Holland




Instagram: @hooliegolf



Instagram: @leadbobholland



Website: HoolieGolf.com




Links Mentioned



@DelusionallyConfident











Episode Partners:






LINKSOUL: For your 20% discount on LINKSOUL gear, go to 18strong.com/linksoul or click the logo above.






1st Phorm: Try any of the 1st Phorm products with FREE SHIPPING, go to 1stphorm.com/18strong.com (By using this link, you will be entered into our Monthly 1st Phorm Giveaway!)







More Cool Stuff to Check Out:



To continue the conversation and ask any questions you may have, head over to the 18STRONG Movement group on Facebook.



18STRONG Pro Shop (Get your 18STRONG gear!)



18STRONG Resources (All of the cool stuff we recommend: products, books, golf stuff, etc – and discount codes for the 18STRONG Crew)



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369: BOBBY HOLLAND- Navy Seal “Breaches” the Golf World w/ Hoolie Golf Apparel





Guest: Cody Wescott (Founder Cody Wescott Golf)
Host: Jeff Pelizzaro
Episode Number: 368
Podcast: The 18STRONG Podcast
Partners: Linksoul, 1stPhorm











Summary



Join me as I welcome Cody Wescott from Cody Wescott Golf and the Swing Heavy Lift Fast Program to the show for an insightful discussion that’s sure to up your golf game and fitness routine. We kick things off by exploring the relationship between strength training and golf performance, as Cody shares his candid take on traditional weightlifting versus golf-specific training. We dig into the essence of crafting an effective workout that balances what you enjoy and what truly benefits your game, while Cody challenges the idea of personal trainers and their impact on a golfer’s progress.



Listen in as we tackle the multifaceted nature of golf training, focusing on the harmony of mobility, strength, and power. We break down his holistic approach to athlete development, as seen in his “Lift Every Swing Fast” program, which has successfully been adopted by numerous golfers. Cody and I also touch upon the often-overlooked importance of cardiovascular health for recovery, endurance, and the enjoyment of golf well into one’s later years. The inspiring story of Tony, an 85-year-old fitness enthusiast, serves as a powerful reminder that it’s never too late to embrace an active lifestyle.



The conversation shifts to the nuances between golf exercises and drills, emphasizing the importance of selecting the right methods to enhance your game. We address how gym workouts should complement, not replace, swing drills, and the potential pitfalls of following fitness trends on social media. As we delve into muscle building and mobility, I underscore the evolution of muscle-building philosophies and the significance of nutrition in supporting both body composition and performance.  Don’t miss this episode packed with practical advice and personal insights that could transform your approach to golf and fitness.



Cody Wescott




Cody’s journey in the fitness world spans decades, covering everything from bodybuilding and powerlifting to crossfit and pilates. 



Today, his primary focus is on training golfers, treating them like the athletes they truly are. 



His mission is straightforward: help golfers navigate the fitness landscape, finding the right training approach for their goals – without all the BS.



Cody’s philosophy is his motto, the namesake of his flagship program, “Lift Heavy, Swing Fast.” His program has impacted hundreds of athletes globally, helping them look, play, and feel their best for the long haul.








Main Topics



(00:04) Optimal Golf and Fitness Training



Nature’s impact on golf performance, incorporating fitness, traditional weight training, and the role of personal trainers.



(09:44) Golf Performance



Effective golf training programs include total body workouts, targeted mobility exercises, and strategic speed and power work.



(14:56) Cardiovascular Health in Golf Longevity and Performance



Cardio and resistance training in golf improve recovery, performance, and longevity, emphasizing the importance of prioritizing health in mid-life.



(18:34) Fitness for Personal Transformation



An 85-year-old man’s dedication to fitness, my sports background, and struggles with drugs and alcohol.



(29:44) Golf Training and Exercise Nuances



Golf exercises and drills have different purposes, with gym exercises complementing but not replacing them. Social media can influence fitness trends.



(38:33) Muscle Building, Mobility, and Personal Training



Nature’s muscle-building philosophy, RPE and Reps in Reserve, nutrition, golf-specific training, and maintaining muscle mass for efficient golf swing.











Follow Cody Wescott




Instagram: @codywescottgolf



Website: CodyWescottgolf.com




Links Mentioned



How to Win Friends and Influence People – Dale Carnegie



Diary of a CEO: The 33 Laws of Business – Steven Bartlett



@BioLayne



@Goob_u2



@menno.henselmans











Episode Partners:






LINKSOUL: For your 20% discount on LINKSOUL gear, go to 18strong.com/linksoul or click the logo above.






1st Phorm: Try any of the 1st Phorm products with FREE SHIPPING, go to 1stphorm.com/18strong.com (By using this link, you will be entered into our Monthly 1st Phorm Giveaway!)







More Cool Stuff to Check Out:



To continue the conversation and ask any questions you may have, head over to the 18STRONG Movement group on Facebook.



18STRONG Pro Shop (Get your 18STRONG gear!)



18STRONG Resources (All of the cool stuff we recommend: products, books, golf stuff, etc – and discount codes for the 18STRONG Crew)



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368: CODY WESCOTT- Lift Heavy, Swing Fast.





Guest: Dr. Jason Selk (Peak Performance Coach, Sports Psychologist, Best Selling Author)
Host: Jeff Pelizzaro
Episode Number: 367
Podcast: The 18STRONG Podcast
Partners: Linksoul, 1stPhorm











Summary



Have you ever caught yourself stuck on the hamster wheel of negative thinking when facing a challenge? Dr. Jason Selk (Full Bio Below), a master of sports psychology and performance coaching, joins us to turn that wheel in a new direction with his game-changing concept: Relentless Solution Focus (RSF). Together, we unpack the transformative power of pivoting from problem-centric to solution-based thinking — a skill that not only enhances mental toughness but also potentially adds years to your life.



Imagine your brain as an athlete; with the right training, it can muscle out stress-inducing thoughts and replace them with a winning strategy. Throughout our discussion, Dr. Selk provides actionable techniques to rewire your brain for success. These include daily mental exercises and success logs aimed at fostering positive neural pathways. Moreover, we explore real-life triumphs in the sports arena where a steadfast commitment to solutions has led to unprecedented victories, showcasing the profound impact of RSF in high-pressure environments.



As we wrap up our chat with Dr. Selk, the conversation shifts to the greens, where golfers know all too well the mental game’s highs and lows. We talk about the importance of a clear mindset and structured goal setting, taking a leaf from Stephen Covey’s book on proactivity. Whether you’re looking to shave strokes off your game or elevate your professional performance, embracing an RSF mentality could be your ticket to resilience and success. So, grab your clubs and your headphones, and get ready to play your best round yet, both in life and on the course.



Dr. Jason Selk Bio




Dr. Jason Selk served as the Director of Mental Training for the St. Louis Cardinals, helping them win two World Series championships in six years.



He assists athletes, business leaders, and salespeople in developing mental toughness, confidence, and focus.



Dr. Selk is a licensed mental health professional with a doctorate in counseling and sports psychology from the University of Missouri.



He has worked with notable companies like Morgan Stanley, Ernst & Young, Merrill Lynch, Bacardi, and Enterprise Rent-a-Car.



Dr. Selk is a regular contributor to Forbes and Inc., featured in various publications, and has appeared on major television and radio networks.



In 2022, he co-founded the Level Up app for performance coaching.



His books, including “Relentless Solution Focus,” “Executive Toughness,” “10-Minute Toughness,” and “Organize Tomorrow Today,” have received acclaim and best-seller status.








Main Topics



(00:03) Mental Toughness and Solution Focus



Dr. Jason Selk discusses the benefits of Relentless Solution Focus and practical strategies to enhance mental toughness.



(12:39) Changing Brain Biology to Improve Performance



RSF thinking can improve performance by countering the caudate loop and shifting from PCT, as seen in sports teams’ success.



(24:04) Golf Performance Thoughts and Control



Mental focus and thought patterns impact golf performance, including anger and negative thinking. Performance statements and avoiding negative discussions are important.



(30:40) Being Proactive, Setting Goals



Proactive goal-setting is crucial for personal and professional development, with process goals being the key to success.



(40:57) Relentless Solution Focus and 18STRONG



Dr. Selk discusses Relentless Solution Focus and its application to improve mental toughness and performance in golf and life.







Follow Dr. Jason Selk




Instagram: @drjasonselk



Website: JasonSelk.com



Relentless Solution Focus Book



Dr. Selk’s other books




Links Mentioned



How to Win Friends and Influence People – Dale Carnegie



















Episode Partners:






LINKSOUL: For your 20% discount on LINKSOUL gear, go to 18strong.com/linksoul or click the logo above.






1st Phorm: Try any of the 1st Phorm products with FREE SHIPPING, go to 1stphorm.com/18strong.com (By using this link, you will be entered into our Monthly 1st Phorm Giveaway!)







More Cool Stuff to Check Out:



To continue the conversation and ask any questions you may have, head over to the 18STRONG Movement group on Facebook.



18STRONG Pro Shop (Get your 18STRONG gear!)



18STRONG Resources (All of the cool stuff we recommend: products, books, golf stuff, etc – and discount codes for the 18STRONG Crew)



Want the full episode transcript? (click the “+” <img src="https://s.w.org/images/core/emoji/15.0.3/72x72/1f449-1f3fb.png" alt="

344: Casey Cox: The ABC’s of Learning the Golf Swing, 3D motion capture, and bridging golf instruction and physical training…

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