This is your weekly dose of Golf Well: eating, thinking and training your way to a better game and a bigger life.

Warning: Do NOT eat this by itself.

Unless you’re really into super bitter, metallic tasting things. (how’s that for selling it?)

That said, it’s an awesome source of antioxidants and magnesium.

I pick up a big bag at Whole Foods (sadly, Trader Joe’s doesn’t carry raw cacao )

Best methods of consumption: In overnight oats or bowls (I prefer the crunch of the cacao nibs), or smoothies (mixed in nibs or powder).

Here’s an overnight oats recipe I like to go to in a pinch:

  1. Steel cut oats (1/3 cup)
  2. Almond milk (1 cup)
  3. Flax or chia seeds (2 tsp)
  4. Cinnamon (I don’t measure)
  5. Chocolate protein powder (I put in 1 scoop of Shakeology)
Mix these and set in fridge overnight, then top with:
  1. Raw almond butter or peanut butter (1-2 tbsp)
  2. Frozen mixed berries
Mix it all up and it’s bomb.

Confession: I’ve been meditating much less the past few weeks (2x/wk at BEST).

When I have though, my focus has been on cultivating and strengthening my relationships with others.

It’s helped me take my mind off myself and spend more energy on giving unconditionally, expecting nothing in return.

Oddly enough, it’s also helped me relax and react much less to really good or really bad shots on the course (cue that Brooks Koepka/Dustin Johnson chill zone mindset).

At a recent event I attended, they handed out these cards, and this intention stuck with me.


Don’t reach out just to do it.
Set your focus on that person, and give with no expectations of anything in return.
Check in with yourself and see how you feel afterwards.

I first heard of PAP training a few years back.

In theory, the force exerted by a muscle is increased due to its previous contraction.

Think of it as a mini burnout after a heavy set.

There are several variations (and workouts) one can do that fall under the PAP category. A few of my favorites:

  • Trap bar deadlift followed by box jumps
  • Reverse lunge followed by plyo jumps
  • Front bar squat followed by jump knee tucks

For a while I had only done one move to its full rep completion, then paired it with the plyometric movement for a number of reps.

More recently though, I’ve done it on a 1×1 cadence. So, 1 deadlift immediately followed by 1 jump.

Check out the first move on this video of NFL DB Jabari Price doing a trap deadlift followed by a box jump.​​​​​​​

Beast Mode: ON

“The struggle ends when the gratitude begins.” – Neale Donald Walsch
Appreciate exactly who, what and where you are, friends.
Questions? Don’t hesitate to reach out. The best way to find me is on Twitter orInstagram.
Miss last week’s email? Read it here.
Until next week!
p.s. Huge thanks to everyone who came to the first Golf Well Live event! We had a full house.
Thanks also to Beth Cooke for teaching yoga, and Five Iron Golf x Bogeybox Golf Clubfor providing venue space. Stay tuned for details on the next live event!
p.s.s. As always, if you know someone who would find this information helpful, forward this along and have them sign up at Thanks!