Cardiovascular fitness for golf

I wrote a blog last year explaining how running helped my firefighting career. Well, since I’ve retired as a firefighter I have been playing a lot of golf and I can say that running has also improved my golf too! Here is why:

The aerobic cardiovascular system consists of the heart, lungs, and blood. This system supplies oxygen to the muscles which the muscles then use to produce energy for activity like walking, and for recovery from intense bursts of exercise like the golf swing.

Although golf is a sport that is thought to primarily require explosive power to perform the golf swing, and relaxed fine motor control for the short game and putting, the aerobic cardiovascular system is also of critical importance for the following reasons:

In a typical game a golfer will rely on their aerobic system to walk 7-10 kilometres, up and down hills, over varied terrain without fatigue.

A strong aerobic cardiovascular system will also help deal with mental stresses and helps people be able to relax under pressure situations.

In addition to the need for a strong aerobic cardiovascular system when playing a round of golf, the aerobic system is used extensively during practice when a golfer may be hitting shots repeatedly with minimal rest between practice repeats. Optimal muscle recovery between shots is dependent on how efficient the aerobic system is working and this will help golfers practice more effectively for longer periods of time.

Finally, balance and posture are crucial contributors to the performance of the golf swing itself, and are dependent on muscles that are active all day long (postural muscles and fine motor control muscles in the joints). These muscles are most likely to fatigue during the day, especially when walking long distances while performing explosive movements like the golf swing.

Therefore, aerobic conditioning of all of the muscles of the body, as well as the heart, lungs, and blood is very important for golfers who want to perform at their best.

Aerobic conditioning can be accomplished by performing any exercise for extended periods of time with a sustained heart rate.

Examples of exercises that enhance aerobic cardiovascular function include swimming, walking, jogging, running, skipping, step machine, and rowing.

Each of these activities has benefits and drawbacks which can affect your golf game. Make sure that when you start an aerobic training program, that you consult your golf professional or trainer and ensure that you monitor your playing ability to make sure that the training enhances your game.

Always finish your aerobic training sessions with golf-specific flexibility routines and drink plenty of fluids before, during and after your training sessions. Make sure you wear high – quality footwear that is designed for the type of activity you are doing, i.e. running shoes for running, cross training shoes for indoor training.

You can always get a free coaching consultation with me at Dave Pamah Coaching.


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Three Reasons Why You Need a Coach

I’ve just “soft” launched my coaching company this year and there are three reasons why you need a coach:

Personal Growth: Take advantage of those who’ve walked the path before you. There’s much to be learned from those who’ve been there and done it before us. Sure, times have changed over the years in how we do business, but there are fundamental and enduring principles involved with running a successful business and dealing with people, especially the one you see in the mirror every day. There is no shame in getting help. Work smarter, not harder.

Save Time: You simply don’t have the time to stay on top of the latest changes in Facebook ads, PPC, SEO and so on. As business gets more complex and the pace of change increases, leverage an experienced coach or mentor to save you and your team time and money.

Leverage Technology: There’s more technology offerings designed for small businesses today than ever before, and these solutions can really transform your business and life. The problem is most small business owners don’t have the time or knowhow to implement these tools. So leverage an expert resource to help guide you on the journey to success.


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How Oprah compares to Trump

Oprah Winfrey has more in common with Donald Trump than you might think. In several key ways, she even beats him at his own game.After a powerful speech on sexual harassment at the Golden Globes Sunday, many of Winfrey’s fans took to the Internet to call on her to run for president against Trump in 2020.

So how do Trump and Winfrey stack up?

Both are billionaires, worth roughly the same amount. With a $2.9 billion net worth, Winfrey was the third-richest woman in America in 2017. Trump’s net worth that same year was $3.1 billion, according to Forbes’ annual list. Score one for Trump.

Both are media personalities famous enough to be known by one name. Winfrey dominated daytime TV with a show that ran for 25 years. Trump was the star of The Apprentice reality show, which has run for 15 seasons. Score one for Oprah.

Both joined Twitter in early 2009. Winfrey, who started an account that January, now has 41.2 million followers. Trump, who joined two months later, has 46.3 million followers on his personal account. Score one for Trump.

Both are skilled at self-promotion. Winfrey is featured on the cover of every issue of O The Oprah Magazine, which has run since 2000 and has 2.4 million readers. Trump started three magazines, which never got more than a 200,000 readers. Score one for Oprah.

Both are well-known to the public. Trump was named the second-most admired man by Gallup in 2017, with 14 percent of respondents. Winfrey was named the third most-admired woman that same year, with four percent. Score one for Trump.

Both have been polled head-to-head. Some 43% of respondents said they have a favorable opinion of Trump, and 53% unfavorable, in a March 2017 poll by Quinnipiac. In that same poll, 52% had a favorable opinion of Winfrey, to 23 percent unfavorable. Score one for Oprah.

Both have testified before Congress. Winfrey appeared as a witness in favor of a bill to allow child care centers to do criminal background checks on job applicants in 1991. Trump testified in 1993 that operators of Native American casinos “don’t look like Indians to me.” Score one for Oprah.

Both have played the role of presidential kingmaker. Winfrey endorsed Barack Obama during the 2008 primaries, a moment that may have played a role in his win over Hillary Clinton. Trump endorsed Mitt Romney in the GOP primary in 2012. Call that a tie.

And now both have sparked speculation in the media about presidential runs. Trump publicly toyed with the idea starting in the 1980s. Winfrey has long said she’s not interested in running for office, but keeps getting mentioned. Call that another tie.

To sum up, that’s Oprah 4, Trump 3 and two ties.

If Winfrey ran for the Democratic nomination in 2020, they would have even more in common.

Based on the response to Winfrey’s speech on Sunday, she could easily command entire news cycles with a mix of TV appearances and public events, as Trump did in 2016, earning what MediaQuant estimated was $4.6 billion in free air time.

She would be entering a crowded Democratic field that will likely include a mix of former politicians, up-and-comers who aren’t well known nationally yet and third-tier contenders, as Trump did in 2016, winning as his opponents failed to coalesce behind a single rival.

She would have no prior record in elected office and only sporadic comments on various issues in the past, allowing her to run an aspirational campaign without releasing any detailed plans, as Trump did in 2016.

If she wanted to — and there’s no reason to believe she actually does — Winfrey could easily come from nowhere to dominate the Democratic field and upend the plans of countless strategists, Beltway insiders and party officials, if she wanted to. Even if she didn’t win the nomination, she would exert a gravitational pull on the entire field.

Democrats may bemoan Trump’s empty-calorie celebrity campaign win, but there’s no reason to believe that they couldn’t face one of their own. ( Source: Ryan Teague Beckwith )



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Warm wishes from Dave Pamah this holiday season – Happy Holidays

As the days grow shorter and dimmer, there’s still light in our eyes and love in our hearts.

I’d like to take this opportunity to wish you, your family, your friends and your social media contacts the best for the holidays whichever ones you celebrate.

The key to holiday joy is to share time with them.

In addition to spending time with those close to you, find some space during this holiday period and let yourself be. Relax even if it’s only a hot shower.

I hope that you find the time to take a break from work. You deserve it! I believe that vacation time is necessary.

I’m going to be practicing what I preach. As a result, there won’t be any emails or blogs from me until January.

If you’d like to drop me a line, I will still be checking email.

Happy holidays and best wishes for 2018, and watch out for my new show called “The Dave Pamah Show” in the new year!

dave pamah show 2

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Look after your health and your health will look after you…

I haven’t been well lately and was hospitalized for 10 days until yesterday after having an operation to remove a bladder stone. ( See pics below ). It’s important to look after your general wellbeing, but it’s easy to forget to do this when you’re busy or distracted.

Check out these easy tips for looking after your mental, physical and emotional wellbeing.

This can help if:

  • you’re feeling stressed, anxious, upset or lonely
  • you’re working or partying too hard
  • you want to create positive habits in your everyday life.

Wellbeing infograph 2
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Dave Pamah gives firefighting lecture to poor kids in Philippine School

Following my Asia book launch in Manila, I was approached by a school director of a school in Cavite, a province in the Philippines just outside Manila, to give a lecture to the kids during their” resiliency about firefighting” month which I gladly accepted to do. They say a picture paints a thousand words so here are some photos taken during my lecture. You can also check out this live video of me giving a lecture on chip pan fires to the kids:

Dave Pamah teaches fire safety to school for poor kids in Philippines



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How to Deal with Workplace Bullies

I have just finished the last day of my Asia book launch at the Manila International Book Fair and many people were asking me after my talk, “How did you do it?” How did you manage to stay in your job after years and years of abuse and discrimination?” Well there is no ‘one size fits all’ answer to this however the tips in my book and the tips outlined below should be a good place to start. Meanwhile check out my latest vlog on my Asia book Launch at the Manila International Book Fair.

Dave Pamah Vlog #13

How to deal with workplace bullies

Workplace bullies are everywhere. Whether one is working in a multinational corporation, or in a small enterprise, office bullies always seem to be around. You may attribute this occurrence to the natural tendency of some people to “fight” with others who are potential competitors for the same position one is eyeing. Yet, there are times when, the workplace bullies attack for no reason at all!

Bullying is quite infuriating, and is one of the major reasons why employees resign from their jobs. Although most people are good-natured, there just seems to be no way of avoiding working with backstabbing colleagues, rumour-mongering subordinates, malicious assistants, and even bratty bosses! The truth of the matter is that you must learn how to live with them in order to be successful in your career.

You must have a plan for dealing with workplace bullies. If you opt to do nothing, there is a big chance that they will succeed in controlling you. Learn to develop a long-term strategy. This is crucial if you are to achieve your ambitions.

You may not like dealing with workplace bullies, but since it is inevitable, you must act assertively to save yourself from anger and hypertension. Here are some suggestions for dealing with workplace bullies.

• Know who the workplace bullies are. It helps to know who your enemies are. Identify people who are being complained for being overly sarcastic, backstabbers, manipulative, and abusive (either verbally or physically).

• If you are already being bullied, talk to the bully in private. This will show that you are not intimidated by his/her tactics. Always remain calm, and refrain from yelling or shouting invectives. Also, avoid showing weakness by crying or looking helpless. Talk to the culprit in a professional manner, and demand reasons why you are being harassed. Try to work out your differences.

• Gather evidence. Remember, bullies are scheming and have the ability to manipulate others. Make sure you have proof to back up your claims. If your work has been sabotaged, be able to provide confirmation for that. If you have been verbally abused, you need to have support for those claims too. Later on, when you complain, the bully, who is excellent in lying and deception may try to twist the story, and that would not work to your advantage.

• Review office rules on workplace bullying. If there is none, you may talk with your HR officer to learn how bullies may be reported and punished. Bullying may fall under the rules covering harassment, or conduct that may instigate fights or violence in the workplace. Know if the bully may be suspended, transferred, demoted, or probably terminated for inappropriate conduct. Know too how you may legally protect yourself.

• Tell your boss that you are being harassed. Let your boss know the situation; at least this will make negative statements about you coming from your foe less credible. Oh my, this is a bit harder if your immediate superior is the one who is bullying you! If this is the case, then tell your boss’s boss.

• Excel at your work. As the bully’s objective is to make you fail, make it your concern to do your job well. Your superiors will not be inclined to side with your tormentor if they know you are an asset to the company and hard to replace.

• Be kind to your boss and co-workers. This way, if someone tries to bully you, there are others who would be willing to back you up. Also, the bully would be discouraged to attack you, if he or she knows you have a lot of allies.

• Conduct a self-analysis. Never let the bully have a reason to annoy you. Assess yourself. There may really be something funny or weird with the way you dress, walk or talk. Study reasons why you are being the object of bullying. Bullies usually study the vulnerability of their target, and most often would want to exploit it. You never know, in the end you may want to thank the bully for being instrumental in making you change for the better.

To sum it up, if someone tries to bully you, do not just let it be. It would not resolve the problem and it would only certify that you are a wimp with no leadership potential. Running away to another company will just draw a new set of bullies; weaklings will always attract the abusive. Bullies everywhere will only respect people who know how to fight back!


Categories: Author, Book Launch, Book signing, Bullying, Harassment, Health and Safety, Personal Development, Racisim, Stress | Tags: , , | Comments Off

Dave Pamah’s book tour in Asia has begun

Finally!! I have officially launched my book in Asia with the Opening ceremony of the Manila International Book Fair today. In case you don’t know already, you can get a signed copy between 13-17 Sep  at SMX Convention center, Seashell Lane, Mall of Asia Complex, 1300 Pasay City, Manila, Philippines. Wristbands will be also distributed at Booth No. IP 5 on Aisle R with every purchase. See you there!


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Fire Station Bullies

Most people that know me well will tell you that the one thing that almost destroyed my firefighting career was the Fire Station Bullies. If you come along to my book signing next week at the Manila International Book Fair I can tell you more about it. Meanwhile, here is a recent article by Adam J. Hansen that I can resonate with very well:

Looking back on childhood memories, most can recall our parents telling us “if you work hard enough, you can do anything you want.” Our family’s encouragement is what sets up the fundamental understanding of “if you want something bad enough, all it takes is courage and determination and your possibilities are endless.” This premise continues as we proceed throughout our lives; teachers keeping us on the right path, coaches pushing to reveal our full potential, and friends encouraging us to excel. The best payment anyone of these life mentors can receive is to get word of a protégé going out into the world and becoming successful. Knowing that you impacted someone’s life and were a part of their success is truly an awesome feeling.

If these support mechanisms exist throughout all chapters of our lives, then why do they all too often seem to abandon us at the firehouse? Most rookies get hired with the goal of graduating the academy and going on to their respective departments to learn, succeed and excel. A probie envisions the firehouse as being a warehouse of unlimited resources/access to experience and help to achieve their goals. Ideas of being surrounded by like-minded individuals who are looking to advance their careers and becoming the best versions of themselves is how probies imagine their new universe will look. If these ideas and hopes exist when first coming on the job, why does the firehouse so often seem to offer the exact opposite reality for new firefighters coming through the door?

The reality often looks more like this: if the probie takes even one bit of initiative, i.e., clean the tools, check/inspect seldom used equipment, read an IFSTA Book, the response is negative and destructive. You hear things like “Look at this whacker”, “What, you think you’re going places on this job”, “I don’t know why you bother with that”, and ”This ain’t the big city kid”. It is these firehouse bullies who are responsible for destroying the culture of the fire service.

Simply stated, probies walk through the door on their first day with one thing on their mind – to become a good firefighter. A newbie first walking into the firehouse is the most opportune time to take advantage of the occasion to teach, demonstrate good behaviors and impart our seasoned wisdom to the next generation. The first year is when they will formulate their career path and mold into the kind of firefighter they are going to be. Good and bad habits will be picked up, first impressions made, proper decorum learned, and respect taught. When a probie walks through the doors of the firehouse we, as mentors, have a clean slate upon which to teach and create. We have an opportunity to model them into the type of firefighter we want working by our side for the next 20+ years. If this all holds true, then why in Hell do we go out of our way to destroy this great opportunity?

Firehouse bullies don’t want to see probies become great firefighters or go on to become the future of positive change within our service. Their goal is to stunt and destroy the drive that exists within them. The young impressionable kid who looks up to the 20+ year veteran is going to be influenced. For good or bad, they will listen to what the veteran says and those words will have an immeasurable impact on the future direction of their career. More often than not the words they are hearing though are these: “Oh, what kind of stupid training do we have today?”, “Look at the glory boys! Who are they trying to impress?”, “Only a fool would take classes that aren’t required.”, ”You spent $100 dollars on a flashlight?! What an idiot!”, “Your just an ass in the seat and nothing more.”, and ”Don’t check that piece of equipment. We’ll never use it.” It doesn’t matter for what department you work; we all know or have met these firehouse bullies who do nothing but destroy the potential future leaders of our fire service. It’s easy to say “You are your own person. If you want to be eager and excited about the job, just don’t listen to them.” But, it’s easier said than done. I’m 35 years old with a beautiful wife, two beautiful boys, and a life I wouldn’t trade with anybody. I know what I want out of this life and no matter who tries to bring me down or mock my endeavors it’s not going to have an impact on what I do. That being said, it’s becoming much more difficult for a young kid just out of the academy to dismiss negative people they may be surrounded by at the firehouse. Young probies wanting to practice donning and doffing their turnout gear, read a firefighting book, take an extra class, or talk about a near miss they read about may think twice before speaking up and following their ambitions. They may say to themselves “I don’t want these guys to make fun of me. Maybe I’ll just sit back and go with the flow. I just want to be one of the guys.” If this happens, by the end of their first year and the time they get off of probation, the opportunity to turn our brothers/sisters into exceptional firefighters has come and gone. Not only have we missed a perfect opportunity, but we have set them up for failure by taking away all of the drive and ambition that once existed.

It’s these same firehouse bullies who suck at the job. They are the ones who sit around bashing training exercises and then run around like a chicken with it’s head cut off when the situation gets real. He/she is the one who talks a big game and makes fun of enthusiasm, but, when push comes to shove, is found standing in the background because they have no clue how to perform the task at hand. If you’re a newly graduated firefighter or just entering the fire service I hope you are blessed with being surrounded by real firefighters who love the job and encourage you to become the best version of yourself. If you aren’t fortunate enough to be surrounded by a solid support network, but instead are surrounded by naysayers and people looking to undermine your passion, don’t get discouraged. Firehouse bullies will come and go, but if you stay true to yourself and disregard the insulant, I promise this job will give back what you put into it tenfold. Be the firefighter you want to be and don’t apologize for anything.



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Author Event with Dave Pamah

Dave Pamah attending Manila International Book Fair on 13-17 Sep  at SMX Convention center, Seashell Lane, Mall of Asia Complex, 1300 Pasay City, Manila, Philippines

Wristbands will be distributed at Booth No. IP 5 on Aisle R with purchase of ‘Firefighting from within’ at MIBF. All books will be pre-signed. One wristband will be issued per book purchased. Attendees may also take a selfie with Dave Pamah if they wish. This is a photo-op only. Mr. Pamah will not be signing any additional books and/or memorabilia.

Come join him!

Dave Pamahs Banner

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