Thursday, September 1, 2016


The QATSPY Golf Approach

Working out by following an exercise routine is an important aspect of your fitness and investment in your health and quality of life. But you don't always see the results in your waistline. The hard work and sweat at the gym doesn’t seem to render the results you are looking for.

I experienced the same situation that I just described and what you are having issues with in your exercise workout program. The problem with this approach is that the exercise workout is only one part of your Fitness Pyramid. Exercise alone does not achieve the results. Including a diet plan and conditioning in your fitness program will change that.

I have exercised since I was 12 years old by playing football, rugby, baseball, and golf. But as I approached my mid-thirties, I started gaining weight, despite my exercise regimen. By my late forties, my exercise workout had little to no impact on my waistline and weight, despite the diets I tried. Then, I saw an advertisement on Circadian Rhythms and how this affects sleep routine. I'm always interested in quality sleep, so I started doing some research on the Circadian Rhythm as it pertains to sleep. Then I came across a topic of Circadian Rhythms as it controls our digestive system. The article explained the best times to eat and the maximum time period that the body consumes food. The best time to eat is within an eight-hour window, and the maximum consumption of food by the body is between 2 pm and 5 pm. This reinforced the Eight-Hour Diet Plan.

As I followed the eight-hour diet plan, I had some results reducing my waistline, but this was not what I was expecting. Then I started looking at Nutrition Labels, mainly to reduce my consumption of sugar. To assist me in establishing a Weight Factor. I picked two foods, mainly pinto beans and potato chips at each end of the food spectrum. This is like the Good, Bad, and the Ugly of foods.

As I used my engineering background in analytics, I came up with the Weight Factor. When I started selecting foods to be consumed based on the Weight Factor and within an eight-hour window, something amazing happened. I started dropping weight faster and was healthier than when I used any other program. Within a period of four months, from December of 2014 to March of 2015, I lost a total of six-inches in my waistline. And over a period of one year, I went from 37.5 inches down to a waist measuring 30.5 inches.

The Weight Factor is an easy formula to apply using Nutrition Labels or your I-phone apps, if you are in a restaurant. To derive the Weight Factor, divide the Net Calories (Total Calories - Fat Calories) by the sum of Total Carbohydrates + Dietary Fiber + Sugar + Protein.
I personally established an Index Tolerance at 5.75, based on foods that are considered healthy and should make up the majority of your meals. I call the plan the SR-925 Diet Plan. With the SR-925 Diet Plan, I established a 90/10 rule for my meal makeup. I try to eat 90 percent (18 meals) of foods that are below or at the 5.75 Weight Factor. Then for 10 percent (2 meals), I have at least one item above the 5.75, but below 7.00.

I also followed my CASPER (Cardio, Aerobics, Strength, Plyometric, Exercise Regimen) Workout and developed a lifestyle that includes mental relaxation, reading, and writing. I write all of my blogs which are usually focused on the mental and physical approach to golf. Please visit my website to see my blogs and especially the blogs on the SR-925 Diet Plan and the CASPER Workout Program. And these are totally FREE for you to use.
To link specifically to the blogs on the SR-925 Diet Plan and the CASPER Workout Program, refer to these links:

SR-925 Concept-
Food Selection-
Results of the SR-925 Diet Program-
Setting up a Home GYM and CASPER Workout Program:

By: The QATSPY Golf Approach

Charles W. Boatright
Madison, MS

The ESPY Golf Swing Coach
The ESPY Golf Swing Coach
The ESPY Golf Swing Coach:
Paperback $15.75
E-Book $8.99
Hardbacks, signed if desired, are also available
Purchase a copy of The ESPY Golf Swing Coach on my website, OR at your local bookstore.

You may also purchase my book from one of the following retailers:
Check out my full library of QATSPY GOLF BLOGS @
Once you learn WHY, you don't forget HOW!
YouTube Videos: (Cam & cam-over elements) (Figuring your proper swing plane) (Developing muscle memory)
You can make a difference for yourself and your kids by placing a golf club and a copy of my book into their hands. You will never look back, only forward. You should not miss this opportunity for yourself and/or your kids.
A Recommendation for your Golf Game:
I would like to recommend a wonderful radio program that I regularly listen to on my I-Heart Radio app on KARN 102.9 FM, out of Little Rock, AR. They air a golf show called "Arkansas Fairways and Greens," at 7:00am CST on Saturday mornings. It is hosted by Bob Steel and Jay Fox. Bob occasionally has on his show a guest named Shawn Humphries, a Professional Golf Instructor from Dallas, TX. One thing that Mr. Humphries stresses is the mental part of golf, not focusing on the results but the process.
Until next time-- Be Synced, Tee-to-Green, with The ESPY Golf Swing!

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