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Wellness For Golfers — For Better Health & Lower Scores

Wellness For Golfers — For Better Health & Lower Scores

by A.J. Ali, Host & Producer, Wellness 101

Are you ready to improve your life and your golf game?  The “Wellness for Golfers Scorecard” is a fun and accurate way to measure your level of wellness.   Tee it up for wellness!  Take this fun quiz, total your scores and find out at the bottom just how well you’re doing with your health.  After you take the quiz, let us know how you did on our Facebook page and you’ll be entered into a monthly drawing to win a prize —


Scroll down to see listings and links to some of our favorite resources for golfers.


1.  Par 4.  How often do you walk your round?

a) Always = 3

b) Sometimes = 4

c) Never = 5

* Note — If physical disabilities keep you from walking your golf rounds, give yourself a par on this hole.  If you have extreme physical disabilities and you’re still playing golf, even if you don’t/cant walk your rounds, give yourself a birdie on this hole.


2.  Par 4.  How many alcoholic beverages do you consume per round of golf?

a) 0 = 3

b) 1 = 4

c) 2 = 5

d) 3 = 6

e) 4 or more = 7


3.  Par 5.  What part does golf play in your exercise regimen?

a) A small part.  I’m actually very fit and I do not get fatigued playing a round of golf = 4

b) Roughly half.  I’m feeling it at the end of a round, but I feel good about it too = 5

c) It’s the only exercise I ever do and I feel like I’m going to drop from exhaustion after a round = 6


4.  Par 4.  How much time do you practice?

a) I practice as many hours as I play = 3

b) I practice 2 hours for every 4 hours I play = 4

c) I practice occasionally = 5

d) Never = 6


5.  Par 3.  How much water do you drink while you play?

a) I drink a lot of water while I play = 2

b) I drink some water while I play = 3

c) I never drink water while I play = 4


6.  Par 4.  I incorporate golf-specific training into my fitness regimen.

a) Always = 4

b) Sometimes = 5

c) Never = 6


7.  Par 4.  How often do you exercise?

a) 7 days a week = 3

b) 5-6 days a week = 4

c) 3-4 days a week = 5

d) 1-2 days a week = 6

e) Never = 7


8.  Par 3.  How often do you eat organic foods?

a) 100% of the time, without exception = 1 (congratulations you are Whole in One!!!)

b) Whenever possible, and would rather go hungry than eat processed foods = 2

c) Whenever possible, and I limit my intake of processed foods = 3

d) Sometimes, but mostly I just eat whatever tastes good = 4

e) Seldom = 5

f) Never.  I love eating chemicals. = 6


9.  Par 5.  When I hit a bad shot, I…

a) laugh along with my playing partners = 4

b) think about what I did wrong, then learn from it = 5

c) get noticeably angry at myself for a second, but somehow manage to let it go before the next shot = 6

d) am furious.  Don’t talk to me for a hole or two.  Just let me yell obscenities = 7

e) am prone to breaking my clubs or taking a swing at the first person who says anything negative = 8


10.  Par 4.  I prepare for my round of golf by…

a) arriving early at the course, using visualization techniques to envision playing well, preparing my muscles and my swing, and getting properly hydrated and nourished = 3

b) eating something nutritious and warming up at the driving range = 4

c) getting to the course a few minutes before my round, hitting a few balls at the range and grabbing a snack – any snack = 5

d) just showing up and teeing it up = 6

e) getting drunk with my playing partners = 7



This is the start of “Amen Corner,” a grueling three holes that could make or break your wellness score.  Are you ready?


11.  Par 4.  Do you smoke?

a) Never have, never will = 3

b) Used to but I quit = 4

c) Occasionally or only a cigar when I golf because it looks cool = 5

d) Under a pack a day = 6

e) 1-2 packs a day = 7

e) More than 2 packs a day (aka “only when I breath,” or “like a chimney in Maine in the dead of winter” = 8


12.  Par 3.   How much water do you drink per day?

a) One ounce for every two pounds of body weight = 3 (optimally, a 200 lb person should drink 100 ounces of water per day)

b) One ounce for every 3 pounds of body weight = 4 (still not optimal, but it’s better than most people)

c) One ounce for every 4 pounds of body weight = 5

c) Maybe a glass or two a day if I think about it = 6

e) I never drink water.  I hate the stuff = 7


13.  Par 5.  How would you describe your weight?

a) Normal weight and very fit = 4

b) Normal weight and average fitness = 5

c) Slightly overweight (belly threatening to hang over belt) = 6

d) Moderately overweight (things jiggle when I walk) = 7

e) I’m obese and it’s hard for me to walk = 8

f) I’m very obese and I couldn’t walk 9 holes to save my life = 9

“AMEN CORNER” NOTES:  If you double bogeyed each of these “Amen Corner” holes, you should seriously consider getting some help from the Wellness 101 team to improve your score in these areas.  If you triple bogeyed each of these 3 holes, put this down, call your doctor now and set up an appointment today because you are at high risk for serious health problems.



Ok, you made it past the toughest part.  You’re in the homestretch.  Put together a few solid holes to finish the round, and remember, scoring is on the honor system.  Be completely honest with yourself to know your true wellness scorecard.


14.  Par 4.  What kinds of snacks do you normally eat during a round of golf?

a) Organic nuts, fruits, vegetables and other organic snacks = 3

b) All-natural, but not necessarily organic products, all the time = 4

c) Processed candy and other processed snacks = 5


15.  Par 4.  How do you protect your skin from sunburn when playing golf?

a) I eat a lot of berries (strawberries, raspberries, blueberries, mulberries, etc.) and properly hydrate hours before, giving my cells the ability to fight off sunburn from the inside out.  I wear organic UV protected apparel.  I use organic sunscreen = 3

b) I put on organic sunscreen and stay properly hydrated = 4

c) I use whatever sunscreen I can find in my golf bag = 5

d) I don’t do anything – burn, baby, burn! = 6


16.  Par 3.  What other beverages besides water do you consume when you play golf?

a) Coconut water, juices or natural energy beverages that don’t contain chemicals or caffeine (great for consistent energy without spikes and to help hydration levels stay balanced) = 2

b) Not much other than water = 3

c) Lots of coffee in the morning, and sodas and beer while I play = 4


17.  Par 4.  Do you take steps to care for the environment when you play golf?

a) Yes, I go all out.  I’m like an eco super hero!  I recycle, I ask if the golf course is using eco-friendly course management practices and products, and I look for eco-friendly products to use in my golf game (balls, tees, apparel, etc.) = 3

b) I do what I can to make sure I don’t personally make a negative impact on the environment = 4

c) Who cares?  It’s not my job.  I’m just playing golf. = 5


18.  Par 5.  Do you take time to enjoy your round?

a) Yes!  I love the scenery, I smell the flowers and I leave the course totally refreshed like a mini-vacation = 4

b) Sometimes.  I find myself bouncing back and forth between moments of stress from the competition and moments of sheer wonder of the beautiful scenery and enjoying the company of my playing partners = 5

c) I’m totally stressed the entire time.  I don’t even know why I torture myself by playing this game = 6


Now, it’s time for the 19th hole analysis and discussion.  Total up your score to see where you stand.

If you scored 72 or less, you’re a real wellness pro!  In fact, you should think about contributing content to our blog at to help others learn about living a healthy lifestyle to improve their golf game and their life.

If your score is between 73 and 79, you’re doing very well, but you’ve still got some room for improvement in one or more areas.  Pay attention to those areas and subscribe to for daily wellness tips to help you go from good to great.

If you scored between 80 and 100, you should reach out to the Wellness 101 team for some personalized help from a local approved wellness coach to help you improve.

If your score was higher than 100, reach out to the Wellness 101 team AND your doctor NOW for immediate help.  Life, like golf, comes with mulligans.  It’s probably time for you to use one.  Act now to get on the right path to wellness so that your future rounds of golf, and your life, will be free of preventable pain and sickness and full of life, vigor and happiness.

© 2015-2016 A.J. Ali, All Rights Reserved



A.J. Ali

A.J. Ali, "The Wellness Motivator!" is an award-winning writer, producer, actor, host, voice over artist, emcee and creative visionary. He is the Founder and Executive Producer of EclipseVSC since 1999. A.J. is currently producing and hosting the multimedia wellness entity "Wellness 101" with a vision of helping to change the focus of healthcare in America from sickness to wellness ( To launch the Wellness 101 brand, A.J. did the impossible. Starting with only $500, he traveled through all 50 states in 101 days June 16 through September 24, 2014 -- starting in Melbourne Beach, FL and ending up on a sun soaked beach in Hawaii after changing lives in all 50 states. His "True Champion's 30-Day Challenge" book is transforming lives nationwide ( Now, Wellness 101 is taking human transformation to another level through holistic wellness. A.J. has more than 30 years experience in sports and entertainment as an athlete, artist and social entrepreneur. He has founded and owned two pro soccer teams and has spearheaded hundreds of successful projects. A.J. created and starred in the TV show "Good Fellas of Baltimore" on Fox in 2011, which raised more than $250,000 for charities in Baltimore and inspired fans to join the cast to help people in need. As an on-air talent and voice over artist, his enthusiastic love of people makes him believable and inspirational. As a wellness speaker and emcee, he is inspiring. An accomplished writer with a conversational style, his work is transformative. His 2007 song "Through the Darkness, Into the Light," compilation music CD "Survivor Celebration" and Survivor Celebration campaign helping cancer survivors won the coveted Hollywood FAME Award for National Community Service. As a philanthropist and entrepreneur, A.J. has raised more than $25 million for charities. He teaches his charity event success methods through a workshop called "MAKE IT RAIN." He is proud to be a U.S. Air Force Veteran (83-87). His mantra is "LOVE is the answer." He is an avid golfer.

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