YOUR DIET & FITNESS Critical for Your Health at Any Age

The QATSPY® The Yankee Personal Sports Training and Athletic Quarters

This is me at age 63 in February of 2021 in my Home Gym where I workout 6-Days per week.

By: Charles W. Boatright

Why Including a Sport is Important to Your Overall Fitness & Health?

There are three P’s that are critical to your overall Health and Fitness- They are being Passionate about your health and Fitness, Purpose-driven to work out, and being Persistent in your pursuit of better fitness and health. If you posses these THREE P’s, there’s Nothing You Can’t Accomplished in life or in your fitness objectives

I have played golf for the better part of my life, since age 12, and golf is a sport for all ages, whether you’re a kid or an adult. One can start playing golf at age 8 or before, and continue to play past the age 98. I know basketball is supposed to be a non-contact sport, but it does take a toll on ankles and knees, and the occasional flying elbow to the rib cage and head. Golf, on the other hand, is a non-contact sport. With proper fitness, one can avoid the typical injuries to knees, lower back, shoulders, forearms, and wrists. Proper fitness should include balancing, stretching, and flexibility. Believe it or not, balance can strengthen ankles.

Golf Exercises for Power and Clubhead Speed

A complete Instructional guide to your GOLF GAME:

QATR-411 THE Palmer D-PRO Golf Technique

To play quality golf requires the golfer to maintain their strength, stamina, and just as important, to be flexible with balance. If you review the number one cause of people over 70 losing their independence, it is due to falls that injure the hip. Weak ankles and the decline of one’s balance are the two contributing causes for falls.

Injuring a hip can be a life sentence for people over 70. Strength and balance are really critical for anyone, especially those over 45. The last thing you want is to do is to go into your 50’s and be out of shape. There is no sense in working 30 odd years doing something that you have to do to provide for your family, only to not be able to retire and to enjoy the things you want to do.

Golf is a Sport that requires fitness, like any other sport, to avoid injuries and/or long-term deterioration of muscles and joints. A lot of golfers experience lower back issues that can be avoided with proper fitness and exercise that focuses especially on strengthening the abdominal muscles. Along with strengthening your abdominal muscles is including simple yoga regimen for balance and stability. One of the main yoga poses that I like to perform for balance, stability, and strengthening my ankles is the Yoga Warrior Pose 3, along with Warrior Pose 1 and 2.

If you are just starting to include the Warrior Pose 3 into your fitness regimen, there are some techniques that you will need to use before you become proficient at the Warrior Pose 3 element that is challenging to most beginners. In the Video above, I go over the Aeroplane version of the Warrior Pose 3 elements, with the aid of tubing.

I use elastic tubing in my daily ASCOT FITNESS Program for toning, but tubing is great method to use to become proficient at the Warrior Pose 3 element. The last yoga pose that I perform before I start my E-Tubing is I perform what they call the Aeroplane version of the Warrior Pose 3. My objective is to not place any load on the tubing suspended from the overhead grab bar I have installed in my gym. I also use the overhead grab bar for my diagonal pull-ups, with my feet placed on the edge of the bench. The diagonal pull-ups takes a tremendous amount of stress off my shoulders.

In the ASCOT- DIET & FITNESS Program, I focus on strengthening the core muscles including the Abdominal muscles. The abdominal muscles are essential lower back health. Power and Speed are generated from the core muscles and not from the arms. My workout includes using dumbbells, elastic tubing, ab roller, a punching bag, and the bicycle for a full-body workout that can be done in the privacy of your own home or home gym.

The feature photograph was taken in February of 2021 in my Home Gym, where I work out six times a week. I have followed the ASCOT-Fitness Program since I was 12- years old; in the video above, I’m 63 years old. I credit my ASCOT- DIET & FITNESS for the shape that I am in at age 63. The ASCOT-DIET is a high fiber, high-protein style diet that not only is a calorie-burning juggernaut, but an age-defying diet plan, as well. I don’t know too many people who wouldn’t want to look younger than their age.

To purchase your download, please select my photograph below. This photograph was taken when I was called back from retirement to help out with restoration efforts after Hurricane Laura and Delta. My line crew couldn’t believe the condition that I was in after seven years of retirement that they challenged me to an AB-CHALLENGE:

Also, the exercise equipment you see in my Home Gym in the featured photograph is all the equipment that I use in my workout program. There’s nothing fancy about my equipment. The only piece of equipment that you don’t see is my mountain bike, which is in my training facility.


There is one emphasis that I would like to impress on my readers, and that is to include just basic yoga with your fitness program, like I have. If you have weak ankles like I had, the Warrior 3 Pose is a great method to address the weak ankle issue. Balance actually strengthens your ankles. For starters, the Warrior Pose 3 is a little difficult to perform at first. I would suggest that you take an elastic tubing and suspend it from an overhead point and grip the handles in each hand and extend out away from your body. The farther out your hands are extend from your body to the side, the more stability you will gain. As you get proficient at the Warrior Pose 3, you can start to bring the handles in front of you with your arms extended over your head horizontal.


In my Online Store, I carry the same A-2 Leather Flight Jacket that we supply to the U.S. Military. I have long since hung up my wool-blend sports jacket that is a breeding ground for viruses and bacteria for the clean surface of the leather jacket that you can clean as needed with a simple solution of dish detergent (1 teaspoon) to water (8 oz.) and just wipe down. NO MORE DRY CLEANING: