October 24, 2011

Archived Newsletters

Welcome to this weekly edition of Fitness for Golf newsletter.It seems last weeks newsletter on body fat created quite a stir. Would you believe I had more interest in last weeks newsletter than any other previous e-mail to you?

I think the reality is that we all know intuitively that we would play better golf if our waistlines were smaller. It is easier to create the correct spine angle when your tummy isn`t pulling your low back too far forward. It`s also easier to rotate around your spine and produce an effective shoulder turn.

What about energy to either walk the course or play a consistent round of 18 holes? It seems our body fat can have numerous effects on our ability to play better golf. How about health? Is there a chance I could appeal to some golfers on keeping their bodies healthy because they`ll sustain fewer injuries and they`ll be around longer to play more golf?

Since I started on this “fun” topic last week, I thought I`d address some specific ways to look at Golf Specific Nutrition. I realize Thanksgiving is only a short time away, but there is still plenty of time to shed some body fat and concentrate on using good nutrition to give you a competitive edge.


10 Ways to Increase Your Energy Instantly with a Golf Performance Diet

It goes without saying that proper nutrition is important for all of us. But, if you are serious about shaving valuable strokes off your scorecard, you need to make some tough decisions on seeing your diet through. If you travel for golf, or play in frequent tournaments, it is important not to fall into the trap of settling for fast food or a quick bag of chips or chocolate bar. Make a commitment to use some or all of the following tips and your energy will reach new heights in your next round.

  • Avoid caffeine and alcohol. Both of these are diuretics and cause fluid loss. They also both affect performance. Coffee can over stimulate your mind or your muscles, making your performance uncontrolled. Excessive consumption of alcohol severely affects your coordination.
  • Avoid large amounts of food in the two hours leading up to tee time. Food in your digestive system diverts blood away from your brain and muscles, affecting concentration and physical performance. A meal two to three hours before play is preferred.
  • Dont skip meals. Golfers need that slow and steady release of energy to see them through difficult or long hours of play. Smaller meals are better to help increase metabolism.
  • Eat 5 to 6 small meals throughout the day. This gives your body the nutrition it needs to last.
  • Drink lots of water. Think in terms of 8 to 10 glasses each day. Continue throughout your round to stay hydrated especially during the summer months.
  • Combine carbohydrates, proteins and fats at each meal. This aides in overall digestion and ensures you are getting the proper nutrients.
  • Bring a snack or bag lunch. Beverage carts are not known for healthy choices, so dont put yourself in a position to feel forced to rely on them.
  • Avoid high processed foods or sugar based foods. They tend to raise blood sugar levels quickly and, then, drop rapidly causing fatigue.
  • Stick with the basics. Dont try new foods just before you play. Stick with what you know your body responds well to.
  • Keep it simple. There is no need to make elaborate meals or go to great extent in preparation. A piece of fruit and bag of nuts will go a long way in replenishing energy when you need it.

As a golfer, especially if you are of a championship caliber, it is essential to have a wide variety of complex carbohydrates to maintain your energy through an 18-hole match or a 72-hole tournament.

Mentally your brain needs to stay conditioned to tell your body what to do, not to mention calculating distances, swing strength and maintaining focus. Follow these 10 tips and watch your scorecard drop to new lows.


Fitness for Golf Member Announcements

This past week I have been focusing on website improvements. The most dramatic improvement will be the addition of a Question Board. Here you will be able to communicate with other golfers, get a different perspective, and get your daily questions answered.

I am also enhancing the Sports Nutrition section with some specific pre-game and round performance menus. On the exercise side, I will be adding some more Core-based exercise routines. There is a lot to look forward to in the next week or two as these improvements are made.

In the meantime, if there is anything you would like to see added or improved on the site, don`t hesitate to contact me. This site is for you. When you get what you need to be successful, then my site will be successful by giving you these tools.


Fitness for Golf is unconditionally committed to the performance enhancement of all golfers and all levels of play, male or female, 1 handicap or 30. Each golfer will have the opportunity to learn what is being taught at the most sophisticated and prestigious golf performance centers nationwide-only in the comfort of their own living space. We will serve as your leader in golf fitness education.

“My game is improving rapidly since I began the exercises you recommended from your site. Thanks for all of the ongoing support you provide. It really makes a difference.”
Mike R., handicap 12



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