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10 Ways to Beat the Heat

The Sun can be good and bad. Learn how to cope and beat the heat.

10 Ways to Beat the Heat

Greenskeeper.Org Members Tips

Know Before You Go

Yesterday was a scorcher here in the Southland.  It’s completely opposite to the what’s going on in Texas and on behalf of the staff here at Greenskeeper.Org our hearts and prayers go to the families and fellow golfers in Texas struggling through the aftermath of Hurricane Harry.

We have our own problems here and I have compiled a few tips — 10 in fact — to help you beat the heat here in Southern California.


The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition

1. Stay Cool

I know it seems obvious but try to stay out of direct sunlight if at all possible.  Bring a towel just to keep yourself cool.  You can douse the towel in water and wear it around the back of your neck.  Doing this will drop your body temperature by at least 5 degrees.

2. Stay in the Shade

I realize the tendency for most golfers is to walk down the center of the fairway.  Drive or Walk instead along the shade of the trees.  That sun will zap all your strength if you let it.

3. Stay Hydrated.  Keep Alcohol consumption to a minimum.

I love a frosty cold one like any other.  However when the heat is this bad you want to concentrate on hydrating yourself with water and/or a electrolyte replenishing drink.  Personally I like to drink water for the first 9 holes and then a frosty Powerade or Gatorade for the other 9 holes.  Try to stay away from soft drinks as it does contain salt.  Salt will make your more thirsty.  Also take a sip or two after each hole to ensure you’re properly hydrated.

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water ice glass
Stay Hydrated my Friends

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Tree Sun Shade
Walk along the shade of trees along the fairway. Conserve your strength

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Snack Healthy
Keep away from processed snacks. But if you must, try something healthy like a Power Bar with grains


4. Snacks are good.

Try to stay away from the salty snacks like unsalted peanuts or power bars.  With the heat comes a faster metabolism.  Eating while you play will help keep your energy level consistent throughout the round.

5.  Use Sun Screen.

Save your skin.  Keep yourself from those unfortunate sun burns which can really ruin your round.  Remember sun burn is actually a burn and should be treated as such.  Prevent sun burns by lathering yourself with Sun Screen before your round.  Apply more as necessary.

6.  Wear Protective Clothing.

Don’t like Sun Screen?  Try using a hat or even sun sleeves.  They help wick away sweat from your body and keep you cool.  Protective clothing will also protect you from some nasty mosquito and tick bites.

7.  Watch Each Other’s Shots

It’s not team golf but helping your fellow golfer find their wayward shots will make for a faster round.  The faster you play, the faster you can get to the clubhouse for some 19th Hole libations.

8.  Walking?  Empty your bag of gear you won’t need.

I don’t know about you but even with my Sunday bag, I am a pack rat of sorts.  Lighten your bag.  Keep the stuff you absolutely need.  Forsake the other stuff.  Do you really need that dozen ProV1’s in your bag especially if you’re walking?  Less weight means less stress on the body.  Golf is hard enough as it is without being completely gassed before the round is over.

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Golf and Sun Protection
Use a good Sunscreen with a high SPF Sun Protection Factor)

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No Slow Play Sign
Avoid Slow Play if at all possible.

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Play Golf Earlier or Twilight
Play Golf Earlier. Play Twilight Golf. Either way you avoid the Mid-day sun


9.  Keep the Pace.  Playing faster means you finish the round faster.

Like 7.  Help do your part.  Keep the pace.  Finish your round faster and save your strength for the last few holes that can make or break your round.

10.  Play Earlier or Later

Avoid the mid-day sun.  Walk in the shade and if at all possible play earlier in the day or perhaps a nice twilight round when area temperatures are lower.  That Mid-day sun can be brutal at times.

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Marine Memorial Golf Course Camp Pendleton California - GK Guru Group Photo
Marine Memorial Golf Course Camp Pendleton California – GK Guru Group Photo

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Woods Valley Golf Club Valley Center California. GK Review Guru Visit - Our steadfast GK Review Crew
Woods Valley Golf Club Valley Center California. GK Review Guru Visit – Our steadfast GK Review Crew


Enjoy your round!

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#GKPlays Fun & Enjoyable Golf Outings

Join Us at our Next #GKPlays Outing

#GKPlays for Fun and Enjoyable Golf Outings

For those of you still sitting on the fence between playing and not playing at one of our up and coming #GKPlays events consider this…

 Join Us at our Next #GKPlays Outing
Matt yucking it up for the camera.
  • is comprised of avid golfers.  This means we love golf.  We love everything about golf but most important, we love to play golf.
  • has taken pains to bring you some great locations to play golf.  We are talking premiere golf courses.  Take a look at our current line up of #GKPlays which include PGA WEST, CrossCreek and now Champions Club at the Retreat.
  • Unlike other events which are winner take all, we take the simple approach that these events should be fun.  This means everyone, and I mean everyone does not have to walk away empty-handed.  Every #GKPlays is a wonderful way to meet like-minded golfers.  Plus, we all get S.W.A.G. (Stuff We All Get.)

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#GKPlays #IndianWellsGolfResort Another GK Event in the Books! Thanks @GreenskeeperOrg!
#GKPlays #IndianWellsGolfResort Another GK Event in the Books! Thanks @GreenskeeperOrg!

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#GKPlays #RamsHillGolf It was a great day of #Golf!
#GKPlays #RamsHillGolf It was a great day of #Golf!


If you fit this bill, then think about joining us.  We have several #GKPlays events happening over the next few days, weeks and months.  Take the leap.  Join Us!

To find out more about future #GKPlays outings, Click HERE.  Sign up for one of our next #GKPlays.  You’ll thank yourself.

Join Us at Our Next #GKPlays Outings

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GK PLAYS - PGA West Golf Tee Time Special
GK PLAYS – PGA West Golf Tee Time Special

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GK Plays CrossCreek Golf Club Tee Time Special
GK Plays CrossCreek Golf Club Tee Time Special

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GK Plays Champions Club at the Retreat
GK Plays Champions Club at the Retreat


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Golfing Healthy – 6 Tips For Healthy Travels

Golfing Healthy with Cate Ritter

TheLEAN18green - Cate''s Nutrition KitchenTheLEAN18green - Cate''s Nutrition KitchenWhether you’re traveling for a golf tournament, a business meeting or a family vacation, it can be challenging to find convenient food options that keep you energized and satisfied. Although you’re not likely to find a “par-fect” plate of grass-fed steak, baked sweet potato fries, GMO-free ketchup and a side of organic steamed kale, you can still make better choices that are healthy and delicious. Eating more nutritious foods will help improve your energy, reduce stress and set you up for a restful night’s sleep — all challenges for a golfer living on-the-go. By following the simple tips below you improve your daily performance on and off the course.


  1. Stay Hydrated
    Stay Hydrated with a little lemon in your water
    Stay Hydrated with a little lemon in your water

    Stick with water as your main beverage. Not only does water support your body, it also prevents you from drinking beverages high in refined sugars, artificial sweeteners and other toxic ingredients. Sparkling water and unsweetened teas are also healthy options. Add lemon wedges, sliced cucumber or flavored stevia for variety.

  1. Plan Ahead
    Search for grocery stores near your destination for a healthier meal or to stock up on supplies. Research restaurant menus ahead of time to create a meal from the healthier selections. Try combining sides or appetizers, such as two eggs with a side of bacon and a cup of fruit.
  1. Protein First
    Increase metabolism and decrease appetite by eating protein first. Next, enjoy plenty of non-starchy vegetables with a small amount of natural fat. Lastly, enjoy non-starchy veggies, grains, beans, legumes, and fruits at the end of your meal. Eating foods in this order helps stabilize blood sugar, increase satiation and prevent overeating. For example, you’re much less likely to gorge on a giant potato after you’ve finished a grilled steak with asparagus and butter.
  1. Include Veggies
    Add vegetables to your meal to increase nutrients with fiber, vitamins, minerals, phytochemicals, and antioxidants. The more veggies (spinach, broccoli, asparagus) on your plate, the less room you’ll have for insulin-spiking refined carbs (bread, white rice, pasta or chips). Boost nutrients with greens instead of grains by choosing salads and lettuce wraps. If you can’t resist bread, select sourdough or “sprouted” varieties and make it a half sandwich.
  1. Learn to Lemonize
    Add freshly squeezed lemon juice to water, tea, salads, chicken, fish, and vegetables for extra flavor. Lemons support weight loss, improve digestion, aid detoxification, and provide a decent amount of vitamin C and potassium.
  1. Eat Slowly
    When you improvehow you eat, you’ll naturally improve what you eat. Start by being mindful of your first three bites and practice putting utensils down between bites. It’s this combination of awareness and small changes that produce the most effective results.


On-The-Go Examples

Airport breakfast: cheese omelet with spinach, mushrooms, tomato; side of fruit
Road trip cooler: beef/bison jerky, sliced bell pepper, walnuts and a banana.
Grocery grab: rotisserie chicken with cherry tomatoes, guacamole, and an apple.
Drive-thru: lettuce-wrapped double burger with tomato, pickles, and onions.


Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  golf healthy lifestyle, travel tips, hydrate, plan ahead, protein, veggies, eat slower, lemon

MTT Performance


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Golfing Healthy – Summertime Score: Berries for Birdies

Golfing Healthy with Cate Ritter

A great way to stay cool on the links while partaking in the season’s colorful bounty isTheLEAN18green - MTT Performance Pebble Beach CA to enjoy fresh berries. Blackberries, blueberries, raspberries and strawberries are the most nutritionally-dense fruits. Packed with antioxidants, vitamin C and fiber, berries help decrease inflammation, support weight loss, and improve overall health. They’re also an excellent, low-sugar alternative to processed snacks and sweets. The next time you’re at the course, grab a basket of berries to go along with your bucket of balls. Your belly and scorecard are sure to show the many benefits of of these summer superfoods.


Blueberries: A Fresh Snack Before, During and After your Round.
Blueberries: A Fresh Snack Before, During and After your Round.

Antioxidants & Fiber

The combination of antioxidants and fiber make berries ideal for weight loss. With their high antioxidant content, berries protect against oxidative damage by neutralizing free-radicals that cause inflammation, pre-mature aging, and disease. The fiber in berries helps to support digestion and lower the glycemic load or the rate at which carbs are digested. Enjoying food with a low glycemic load is essential for maintaining consistent energy and mental focus throughout your round.


Healthier Snack or Sweet

Choosing natural whole foods over man-made processed products is a healthy habit for improving your eating game. An excellent alternative to processed snacks, such as fruit bars, baked goods and candy, berries are a naturally sweet, low-carb option for those looking to satisfy a sweet tooth without packing on the pounds.


Edible Examples

Listed below are delicious ways to enjoy berries to support your health and shed strokes off your scorecard. For maximum nutritional benefits, aim for 1/2-2 cups of fresh or frozen berries daily. Opt for “organic” whenever possible to reduce your risk of pesticides.


  • Blueberries cooked in gluten-free pancakes
  • Raspberries mixed with oatmeal and walnuts
  • Blackberries layered in a vanilla almond parfait
  • Strawberries blended in a chocolate protein shake


  • Blueberries with a handful of walnuts
  • Raspberries with cottage cheese
  • Blackberries with a handful of pecans
  • Strawberries with Greek yogurt and cinnamon


  • Wild salmon salad with berries, walnuts, spinach and lime vinaigrette
  • Swap out 19th hole french fries, potato salad or chips for a side of berries
  • Indulge in berries with dark chocolate or serve dipped in creme fraiche

Cate Ritter - Director of Nutrition MTT PerformanceCate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.

Keywords:  healthy golf snacks, berries

MTT Performance

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Golfing Healthy Lifestyle- The Power of Protein

Golfing Healthy with Cate Ritter


TheLEAN18green - Cate''s Nutrition KitchenTheLEAN18green - Cate''s Nutrition KitchenHow do you look as good and play as well as a pro without spending hours at the gym or your life-savings on the range? Eat the right foods! That’s right desk-jockeys and cart-riders, you can increase your metabolism by 30% just by consuming more protein. Protein is a vital component to building the lean muscle mass needed for longer drives off the tee and provides the strongest hunger-reducing effect, keeping you full throughout the round. Grass-fed beef and wild salmon are especially good sources of protein and contain high amounts of vitamins, minerals and omega-3 fatty acid.

Go For Grass-fed Beef!

Beef = Protien
Beef = Protein

Go for grass-fed animal products to improve your health and aid weight loss! Why should you eat grass-fed instead of grain-fed beef?

  • Excellent source of complete protein
  • Lower in total fat
  • 60% higher in Omega-3s (better ratio to Omega-6s)
  • 10x higher in beta-carotene
  • 4x higher in vitamin E
  • 5x higher in CLA, cancer fighter
  • Higher in B-vitamins, folic acid, calcium, magnesium & potassium
  • Increase CLA (conjugated linoleic acid) content
  • Decreased risk of Ecoli
  • 40% decrease in greenhouse gases
  • Use 85% less energy
  • Restores soil fertility

Try this recipe for Juicy Broiled Grass-fed Beef Burgers!

Quick & Easy Wild Salmon Recipe

Fish & Poultry = Protein
Fish & Poultry = Protein

Broiled Wild Salmon is a simple and easy way to enjoy this exceptional “brain food.” Not only is wild salmon an excellent source of protein, but it is also high in omega-3 essential fatty acids, potassium, selenium and vitamin B12. Always go wild when selecting salmon. Wild salmon has 20% more protein, 20% less fat and far more omega-3s than farmed salmon.

1 pound Wild Salmon fillets
1 tablespoon Pastured butter
Salt and pepper

Preheat broiler. Pat salmon dry with a paper towel. Sprinkle with salt and pepper. Lay fillets skin-side up on a rimmed baking sheet 4-inches (or top rack) from the broiler. Broil for 4-6 minutes a side (depending on thickness) or until a fork can easily peel away flakes from the flesh. Remove from broiler. Top each fillet evenly with butter. Cover and let rest for 5 minutes before serving.

Serving Suggestions
Lemon drizzled asparagus & red pepper
Spinach & garlic mashed potatoes
Pear, pecan & goat cheese salad with balsamic

Cate Ritter - Director of Nutrition MTT PerformanceCate’s Bio
Cate Ritter runs THE LEAN 18 Nutrition program at MTT Performance, A Golf Channel Academy located in Pebble Beach, CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Cate’s work has been featured on ABC15 News, U.S. News and World Report, Wall Street Journal, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.


MTT Performance
MTT Performance






Keywords:  golf, golf course, nutrition, heath, golfing healthy lifestyle


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Golf Outing Ideas – My First (GK) Event

Tijeras Creek Golf Club

Play golf, but not great at it?  Want to play golf with similarly minded folks and just enjoy a round of golf?  Look no further. creates golf outings with the casual golfer in mind.  We play higher-end daily fee courses, pair you with similarly skilled players, and put together well run events at great courses.  Give us a try, but don’t take our word for it.  Consider what one from a long list of our members has to say about our events.

I have been a member of since I played my first round of golf a few years ago. I was looking for a golf course scorecard and the GK site popped up. I read about GK outings on the website, but since I averaged double par on each hole, I didn’t want to embarrass myself. I shelved the idea of joining those GK events.

After a while, I was a double bogey player, yet didn’t play much. I didn’t know many people who golfed or had a similar schedule with me. I read the GK forums and the reviews from the outings always were positive. I never posted on GK before preferring to try to pick up tips here and there for myself. I didn’t feel part of the GK community and noticed that people posting on the forums were typically the same people. I also noticed most of the posts from the ‘How’d You Shoot’ thread have people talking about their scores in the 70’s and 80’s, while complaining when they shot in the 90’s. At the time, I haven’t broken 100 and felt I would hold everyone up at an outing.

Eventually I decided to bite the bullet. I signed up for a GK outing at Tijeras Creek. I still haven’t broken 100 and noticed all the good players would be there. I told myself that I may play poorly, but I played pretty fast so I could keep up. I was also nervous. I didn’t know anyone too knew well. I decided just to go for it; figured in 5 hours, I’d be back in my car and it’d be over with.

All my concerns were for nothing.

Shown (L to R): GK Members Warrior, Paisano, and Audac1ty

I was paired in the last group and had a great time. Yes there were single digit handicappers, but there were also others like me that could only hope to break 100. I had a great time with members Audac1ty & Warrior, none of whom I knew before, but now I call friends. As a matter of fact I have played several rounds with them since. My golf game seemed secondary to the good times. I didn’t jump in my car and take off, as others invited me to sit with them and made me feel right at home. I had such a great time that I have joined in almost every outing since that time and have made friends during GK outings.

I guess the main draw for me joining these GK Events was the fact we are able to play higher-end golf courses. Being a single you’re not really afforded the opportunity to play these golf courses. I mean you can, but I didn’t feel comfortable walking on to these premium courses waiting for a tee time like I do a municipal golf courses. With the GK Events, I could just RSVP and have a 4-some waiting for me. Tijeras Creek was one of those nicer golf courses, but as I said I didn’t know too many folks that would golf with me or manage to fit a round of golf in their schedule. and their GK Events made it all possible.

If you are on the fence about attending your first GK event, take some advice from me. Just give it a try. You may be pleasantly surprised. GK pairs you with similarly skilled players, they put together well run events at great courses. Even the post event is worth a mention. Everyone goes home a winner with one prize or another. I make it a point with my limited time (as I have one baby and another on the way) to make the few GK outings offered per year, as these are at the top of my most memorable rounds I have ever played.

A little about Paisano:
By day he helps shape young minds. In his downtime you can find him perusing the GK site as one of our Staff members. Co-founder of the GK Meet-ups Group of Los Angeles. A hacker like the rest of us mere mortals, he offers his two cents and his humor. Wicked good on the golf greens, you will never lose a golf ball on his watch.

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Golfing Healthy Lifestyle – Snacks to Attack the Back Nine

Cate Ritter of Cate's Nutrition Kitchen

Cate Ritter: Cate's Nutrition KitchenLeaving the house with a healthy meal under your belt, doesn’t mean your work is done! A day on the course requires that you keep your body fueled and your mind sharp for the long haul.

Too often golfers think of snacks as something they throw in their bag or grab at the turn. Unfortunately, many snack choices are processed foods high in sugar and or refined carbs, such as pretzels, crackers, cookies, granola bars, etc. In addition, they’re usually low in quality protein and natural fats. Consuming such nutritionally inadequate foods will give you a good chance of riding the bogey train on the back nine!

Eating Right is our Responsibility
Eating Right is our Responsibility

Make a commitment to consuming more nutritionally balanced, whole foods. Failure to prepare is preparing to fail. Plan ahead and enjoy delicious treats that provide consistent energy and maximum focus. Start by replacing refined carbs such as pretzels with simple whole foods like walnuts. Stop focusing on calories and start focusing on nutrients. Make it your goal to consistently choose whole foods over processed products. Always read labels and, although it might seem obvious, avoid foods containing words you can’t pronounce.

Enjoy snacks with natural fats, like avocado, nuts, nut butters, seeds, etc. Sustainable energy is NOT about eating low-fat, but rather finding low-sugar alternatives. If you like something that has a bit of a sweetness, try including some fresh fruit. Always balance carbs with protein and fat when possible. Fat lowers the glycemic load of any type of carbohydrate, meaning the sugar from that food enters the blood at a much slower rate. The lower the glycemic load of the food, the better. Fat also provides high satiation, keeping you full long after you eat so you can focus on the shot at hand instead of your growling stomach.

Eating Healthy doesn't mean starving.  Just focus on better foodsPack From Home
Almond Butter with Apple, Cucumber or Celery
Beef Jerky + Walnuts + Pear
Cheese + Apple + Ham
Chicken + Olives + Hummus + Carrots
Hardboiled Eggs + Guacamole + Tomato
Organic Peanut Butter + Celery
Red Pepper + Carrots Sticks + Olive Oil + Balsamic
Yogurt + Blueberries + Pecans

At The Turn
Beef jerky, mini bag of walnuts and a pear
Sausage, couple slices of cheese & an apple
Tuna on 1 slice of sourdough with tomato & avocado

Keep Golf Healthy!

Cate Ritter of Cate's Nutrician KitchenCate’s Bio
Cate Ritter is a Primal Nutrition and Kitchen Coach for Cate’s Nutrition Kitchen in Pebble Beach CA. With a successful career as a top junior and collegiate golfer, Cate knows the importance of nutrition when it comes to having a competitive edge on the course. Previously a Resident Nutritionist at the Staley Performance Institute, part of the Performance Team at the ASU Karsten Golf Course Ping Learning Center and an active Nutrition Coach at The Raven Golf Club Academy in Phoenix.   Cate’s success in Scottsdale and Phoenix, AZ have allowed her to expand Cate’s Nutrition Kitchen (CNK) to Monterey, Santa Cruz, San Jose, the San Francisco Bay Area and surrounding areas of Northern California. Cate’s coaching services are part of Make The Turn Performance at Poppy Hills Golf Course, NCGA (Northern California Golf Association), Youth On CourseSanta Lucia Preserve, Carmel Valley Athletic ClubOm StudiosMethod Athlete, and Nike Junior Golf Schools. Her work has been featured on ABC15 News, U.S. News and World Report, Golf Digest, GolfWRX, Golf Tips, Golf Today Northwest, PopGolf Mexico, GolfPunk UK, and The Arizona Republic.  Read more at

Keywords:  golf, golf course, nutrition, heath, golfing healthy lifestyle

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User Tips – Finding Arizona Golf Courses

Course Finder Tools on

It’s that time again in Arizona!

Egad!  Maintenance Alerts!

Invest your time and money wisely with as your resource for your latest golf course reviews and maintenance alerts.

Truthfully, aeration and maintenance are a necessary part of any golf course operator’s life.  The problem is getting though this period is hell for the regular Joe Golfer like you and me.  And although every possible consideration has been made by the Superintendent to make this period of time as stress-free as possible, it can be a significant let-down.  I don’t know about you, but for me personally if a golf course operator doesn’t volunteer the information, I feel cheated.

Thank goodness there is a site like!

Navigate through the myriad of golf course maintenance and aeration alerts with ease as well as any other time using’s Course Finder interface.  Check out the video from JohnnyGK, founder of and get the scoop on what your local area golf courses are doing.  “Know Before You Go,” with

Consult us daily for up-to-date golf course maintenance alerts and relevant golf course reviews of your favorite golf courses in Arizona.

Know Before You Go with LogoAbout is the largest online golf community and is currently expanding across the nation. Look for its iPhone app to be launched summer 2015. It is the essential golf portal for every level of golfer from enthusiast to casual. With over 1800 golf courses listed, thousands of up-to-date reviews by more than 65,000 registered members, services over 150,000 site visitors monthly with everything a golfer needs to “Know [about a golf course] Before You Go!” ®

If you like this or any other article here on be sure to “share it” with the buttons below!

Keyword:  Golf Course Reviews Arizona