Kai Trump Shows Off "Incredible" Golf Swing After Stealing Show at RNC

Public speaking is nerve-racking enough for politicians, but Kai Trump, the daughter of Donald Jr. and Vanessa Trump, seemed completely unfazed when she made her now-viral speech at the Republican National Convention. The 17-year-old, who is Donald Trump’s oldest grandchild, is already a force to be reckoned with on the golf course—one look at her social media shows a young woman heading for the pros. Kai frequently shares videos of her golf swings—"WOWWWW!!!!," commented one fan—plus how she gives her grandfather a run for his money. Here’s how she does it.

1. Golfing Champion

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Kai is an avid golfer, and often plays against her grandfather. “If I’m not on his team, he’ll try to get inside of my head,” she said during the RNC speech. “He’s always surprised that I don’t let him get to me, but I have to remind him that I’m a Trump too." Want proof? Kai "won a ladies’ club championship at Trump’s golf course in March 2024," according to the New York Post.

Golf has major health benefits. “Walking and being active in the outdoors allows for breathing in fresh air and establishes healthy exercise habits, far beyond indoor video games or television,” says PGA of America. “In addition to etiquette and the ability to play comfortably with new acquaintances, golf teaches self-confidence, improves the ability to work with numbers, and applies problem-solving skills that are critical in business.”

2. Strength Training

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Kai works out with a personal trainer, using kettlebells and resistance bands for strength training. “For kids, light weights and controlled movements are best. Using good form and being safe are most important,” says the Mayo Clinic. “Children can do many strength training exercises using their own body weight or resistance tubing. Free weights, machine weights and medicine balls are other options.”

3. Traveling For Tournaments

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Kai sometimes travels for golf tournaments. “First time at Augusta was awesome. Also got the chance to play Sage Valley! Wish I brought my clubs 😔. Good luck to everyone playing in the masters!” she captioned an Instagram post of herself swinging a club on the green.

4. Charity Events

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Kai takes part in charity golf events. “Had a blast @pgamemesevents. Great event for a great cause. I will put a link to donate to the @childrens health for kids in need! Thank you to @parkinglotpro for having me! 🙏. @callaway_next @greysonwomen,” she captioned a post.

5. Family Ski Trips

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Kai enjoys family skiing trips in Aspen, Colorado. “Alpine skiing is a mix of endurance and resistance training,” Dr. Josef Niebauer, a professor of sports medicine and cardiology and director of the Institute for Molecular Sports and Rehabilitation Medicine at Paracelsus Medical University in Salzburg, Austria, tells TIME. “It has positive effects on the heart and circulation, as well as peripheral muscles—predominately the legs.” Want more Trump news? Don't miss last year's big hit, full of the best get-fit tips: Ivanka Trump in Bathing Suit is "Soaking up the Summer Solstice."

Professional golfer Nelly Korda is showing fans what her training looks like while she’s in Prague. Korda, 25, shared a video of herself wearing a variety of workout gear, lifting heavy weights at the gym under the eye of her trainer. “Snippets of the past two weeks in 🇨🇿 training @vistaresortprague with the best 🤩,” she captioned the post. Korda is a force to be reckoned with on the court and off—here’s how she stays fit and focused.

1. Pre-Round Warm Up Routine

Korda’s pre-round warm up is all about loosening up her muscles well before it’s time to play. It’s more that I’m working on my strike out there. It’s about finding my timing,” she told Golf Monthly. “I typically start about an hour and five minutes before my tee time. I want to make sure my body and muscles are loose. I start off with pitch shots on the range and then I work my way all the way up through my bag.”

2. Sushi and Pizza

Korda loves seafood, and saves pizza for when she’s in the mood to indulge. She especially loves cuisines that have plenty of vegetables and healthy fats. “[My favorite food is] sushi, any Mediterranean food, Greek food,” she told Golf.com. “I don’t really eat pizza too much but that’s probably a cheat food for me that I really like.”

3. Advice For Golfers

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Korda has good advice for recreational golfers wanting to know how to best prepare for a round. “I would say go to the course with a routine,” she told Golf Monthly. “I feel like people get really messed up with trying a bunch of different things. If you’re consistent and you have a routine and you stick to that every day you play, you won’t get better right away, but eventually over time you’re going to get better. You can’t make changes and expect to see a result right away. It’s all about consistency.”

4. Playing With her Sister

Korda grew up playing golf with sister Jessica Korda. “We used to play Future Collegians World Tour events back in the day and she won her division and I won my division,” she told Golf.com. “And that was the first time we won the same event.”

5. Golf Drills

Korda has specific drills she never misses. “On the putting green I do a drill because your eye-line and eyesight change every single day,” she told Golf Monthly. “You may see the ball and your line differently every single day, so doing a line drill is really important as you start your putting. Try it for five minutes to make sure you dial in your alignment. Once you do that, then you work on your distance.”

Golf influencer Karin Hart is making waves both on and off the course, where she’s recently shared a video of herself hitting balls in stylish workout gear and her “MGGA” hat, captioned, “Making golf great again 🇺🇸⛳️🫡.” Known for her active lifestyle and dedication to health, Hart combines her passion for golf with a balanced approach to fitness and self-care. A cancer survivor, Hart has a resilient spirit that drives her to maintain a rigorous workout routine, including five sessions a week with Orangetheory, personal training, and running. She also enjoys tennis and long walks with her dog, showing that variety keeps her fitness engaging and enjoyable. Here’s how Hart stays in shape and practices self-care.

1. She Survived Cancer

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Hart was diagnosed with Papillary Thyroid Cancer when she was in college, on September 16, 2009. She underwent two surgeries, radioactive iodine treatment, and balanced her thyroid hormones post-thyroidectomy to beat cancer. During treatment, she played lacrosse for her Division I college, competing on her team all 4 seasons, she reveals on her website.

2. 5 Workout Sessions a Week

Karin works out 5 times a week. Her favorites are Orangetheory Fitness, training with her personal trainer, and using the Tone It Up app. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

3. Runs and Walks

She also enjoys going for runs and takes her dog on long walks in downtown St. Pete. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

4. Tennis

Golf isn’t the only country club sport Karin enjoys. She loves tennis. “How’s my serve? 😜🎾 #tennis #gamesetmatch #tennisbabes,” she captioned a post. According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," they say.

5. Golf

Golf is Karin’s go-to sport. A comprehensive review published in the British Journal of Sports Medicine found that golf's health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.

Discover the inspiring stories of 20 remarkable female golfers who not only excel on the greens but also embrace the challenges of life off the course. From Jin Young Ko's determination to Maria Stackhouse's advocacy for women's rights, these athletes showcase their dedication to the sport and their unwavering resilience in the face of adversity. Join us as we delve into their training routines, mental fortitude, and personal journeys, providing a glimpse into the incredible minds and bodies that make them outstanding athletes and role models for the world.

1. Jin Young Ko

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Jin Young Ko opened up about her preparation and training process in an interview with Golf.com. “I think the more difficult process is when I’m preparing for events and when I’m training. And it’s also more fun at the time when I’m actually training because I think it’s fun to feel the improvement that you make after hard work. So that’s what’s really a driving force for me.”

2. Mariah Stackhouse

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After Roe v. Wade was overturned, Mariah Stackhouse, and many other golfers spoke out against this. “It’s incredibly disheartening that in 2022, women’s rights are being taken away,” said Stackhouse in an interview. “With the makeup of everything right now, the makeup of the court, I just don’t really see a brighter side. You’ve got to hope that there’s still some fight left in us, and we can figure this out as a country.”

3. Lillia Vu

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After winning the Chevron Championship not long after her grandfather’s death, Lillia Vu spoke about this to CNN. “Now I know that everybody’s journey is different, and everything happens for a reason … Even today, I was getting really upset on the course, and I just had to remind me, like, ‘Grandpa is with you, and he’d be really disappointed if you were getting upset like this and that you didn’t get your act together.’”

4. Allisen Corpuz

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Allisen Corpuz also spoke out against Roe v. Wade’s overturning in an interview. “I just think it’s really disappointing,” said Corpuz. “As a woman, I think it’s part of women’s healthcare just to have the right to your own body. It just feels like there’s been a lot of progress made … even going into pretty recent history of women getting the right to vote. It just kind of feels like we’re taking a step backwards.”

5. Ashleigh Buhai

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During the pandemic, Ashleigh Buhai shared how she was still keeping herself in shape to CompleteGolfer.com. “I’ve been using lockdown to improve that, by having Zoom training session three times a week with my trainer Artur Pereira. We have done a lot of body weight training, focusing on core and legs as well as using superflex bands for upper body. I’ve also been listening to podcasts and audio books to stay mentally sharp so that I will be ready for when we do resume.”

6. Leona Maguire

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Leona Maguire shared her training routine with redbull.com. “I go to the gym four times a week too,” she says. “When I’m in season it’s a little bit less – two or three times a week. A lot of people think that golfers don’t need to work out but it’s crucial to build up strength during the off-season and prevent injury. Golf involves a lot of time in certain positions where you need a strong core, back and legs. Strength training is as important as golf practice.”

7. Nelly Korda

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Nelly Korda does a lot of things to keep herself in shape. She shared some of her favorite workouts in this video on Instagram. In it, Korda does a lot of weight training exercises, like deadlifts, throwing a ball, and bridge raises with a dumbbell.

8. Georgia Hall

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Georgia Hall shared some of her favorite workouts with BBC.com. "I've got resistance bands, mats, foam rollers so I do a bit of that. But as my one form of outdoor exercise I probably go for a 30, 40 minute run which is something I never used to do, never. I'm forcing myself to run which is really good for me and for my willpower because I never used to be that good at it. I'm really trying to put the effort in each day over five or six kilometres."

9. Hannah Green

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Hannah Green became the first female golfer to win a co-ed event in the Webex Palyers Series. She talked about the importance of this in an interview with Golf Digest. “It felt pretty good to say I’m the first female to win a TPS event and even around the world. It’s a great feeling and hopefully it’s not the last time a female has a trophy in her hands.”

10. Jennifer Kupcho

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Jennifer Kupucho makes sure to eat healthy. One of her go to snacks? Bananas. “I grew up always having some kind of fruit,” Kupcho said to Golf.com. “And bananas were always my favorite because they filled me up and lasted me a while in the round.”

11. Danielle Kang

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Danielle Kang opened up about her wellness and career in an interview with Golf Digest. In it, she talked about managing her mental health. “Seeking help for mental health needs to be normalized. I’ve had help. I see a sport psychologist and a therapist so that I can talk about what I need to talk about. I lean on my friends a lot, too. However big or small the issue, I know I have to get my mind clear, so I can play. I also know it’s not always going to be clear. I’ve been learning to perform even when things are going on. I use box breathing [inhaling for four counts, holding your breath for four counts, exhaling for four counts and repeat] a lot on the course.”

12. Megan Khang

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In an interview with Mass Golf, Megan Khang talked about what she’s learned from the sport and her experiences. “I learned I’m a lot more capable than I thought I was, in terms of being creative and committing to some shots that I didn’t think I could do. I learned that I can do anything as long as I commit 100% and as long as I don’t get ahead of myself. I’m a little bit of a hothead, but I’ve learned to calm myself down from the years on tour. I’ve learned, as long as you give 100%, you can’t be mad at the result.”

13. Minjee Lee

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Minjee Lee had the highest payout for a woman at the 2022 US Women's Open. She tells CNN that she wants to be a role model for young people out there. “Hopefully they can watch me on TV and I can be a great role model for all the girls and boys all around the world to follow your dreams,” Lee said. “You can do it. Anybody can do it. As long as you stick to your plan and stick to what you love then I think you’re always going to be doing the right thing.”

14. Ally Ewing

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Ally Ewing opened up about how she manages her diabetes in an interview with LPGA.com. She says that it is all about managing the ebbs and flows of her diabetes. “It's an everyday battle. Some days are different than the others, but you just manage it. You stay on top of things.”

15. Stacy Lewis

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In a personal essay for Golf.com, Stacy Lewis talked about what she has learned from the sport. “This game can teach you so much. About yourself. About humility. How to handle tough situations. How to carry yourself. How to interact with people. ‘Yes, ma’am.’ ‘No, sir.’ To be around the game at a young age, it’s such a great learning experience.”

16. Alison Lee

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Alison Lee notably opened up about her struggles with mental health and how her sport has effected it. “Sometimes when you’re in moments like that you just drown in your own thoughts and it makes it worse,” Lee said to LPGA.com. “I feel like people shouldn’t be afraid to come forward and really talk about what’s going on in their head…I would say you’re just going to have to learn to deal with all the pressure, all the anxiety, all the emotions you have. It’s going to become part of your daily life basically. It’s a question of if you can handle it and how to handle it.”

17. Bailey Tardy

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Bailey Tardy opened up about her self-confidence in an interview with Golf Digest. "Other people might not, but I've always believed in myself to win any tournament that I enter," Tardy said. "I'm good enough to be here, and I've been on the LPGA, so I feel like I definitely have the game to hang with the best in the world.”

18. Marina Alex

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Marina Alex did a live Q&A on her Instagram. In it, she talked about her mental health, and how she stays focused. “One thing I learned from my coach especially, is the importance of meditation and taking some time for yourself and being able to find a quiet place in your head,” she says. “It’s tough. We have so much distraction—cell phones, iPads, everyone’s always on something or Facetiming, or doing so many different things, and a lot of time you’re not just able to be with yourself and your thoughts. And when you’re on the golf course, that’s a majority of your time. And if you’re not practicing that, it’s easy to lose. Especially under pressure and when you’re feeling nervous. There are things that make you uncomfortable, so it’s really important to practice mental strength. And also be kind to yourself. Golf is really hard, especially from a mental standpoint, so you can’t beat yourself up whenever you make a mistake or do something wrong.

19. Ryann O’Toole

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Ryann O’Toole decided to give up alcohol for her wellbeing. She opened up about this decision in an interview with GolfWeek. “Even a simple drink made me very foggy the next day,” said O’Toole. “It made me on edge. I don’t think my body processes it very well.”

20. Lisette Salas

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Lisette Salas is all about bettering her mental health. She talked about this in an interview with LPGA.com. “I think when I finally unloaded the weight that I was carrying to my team, that was a big turning point. And I think being okay to be vulnerable and ask for help, having that in my mind has been super helpful. Saying it this week was the right thing to do and the right time to talk about it.”

Cheyenne Woods is living it up in New Mexico with Notah Begay III and his Notah Begay III Foundation – in her workout gear. In a new social media post the golfer shows off her amazing body in a two-piece workout set while teasing an announcement. “Can’t wait for you all to see what we have coming with @golfpass, stay tuned!” she wrote in the Instagram caption. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Tiger Woods is Her Uncle

“Once I made it there [the LPGA Tour] I struggled to feel comfortable and believe in my ability. You sometimes think you have to play a different game or change as a person. What got you there is actually what’s going to keep you there. The Tiger Woods thing was tough for me, I didn’t think it would be hard but it was. I struggled with trusting my own ability but I’m through the other end of it now. I know who I am as a player and a person. I do believe I haven’t reached my potential,” she confessed to The Guardian. She maintains her uncle is “supportive” but people have trolled her because of her relative. “Growing up with the last name of Woods I knew what to expect. I understood the headlines catch attention a little more. I thought if I just pretended it didn’t bother me, it wouldn’t – but I learned that I truly did have to address it. I had to see for myself that I am a person, a golfer outside of being Tiger’s niece, before anybody else can see that as well. I know why I am doing this, I know who I am. I had to disregard what people wrote or said. I’m doing this for me,” she continued. “I have had those moments of wishing I was Jane Doe. But listen, it has helped me; I have been able to have conversations with Tiger, have doors and opportunities open to become a better player and person. At one point I wanted to prove everybody wrong. Now I see the positives.”

2. Strength Training

Cheyenne hits the gym for strength training sessions. “Happy&Healthy✨,” she captioned a gym selfie.

3. Hiking

She also enjoys getting outdoors and taking hikes. Here she is hiking in Arizona wearing a Nike sports bra and leggings. “Az in December,” she captioned the post.

4. Dancing, Track, Volleyball

Athleticism started for Cheyenne when she was young. “I started playing and taking lessons when I was five or six, which was very young. But I played a lot of sports growing up so golf wasn’t my entire life. I danced competitively, I ran track and I played volleyball. My parents wanted me to be pretty rounded and left me to decide which sport to concentrate on,” she told Kingdom.

5. Golf

Golf is Cheyenne’s main sport. A comprehensive review published in the British Journal of Sports Medicine found that golf's health benefits are extensive, including mind, body, and even lifespan. Benefits include improved longevity, decreased risk of developing heart disease or suffering a stroke, good mental health, and improved strength and balance.