Personal Training Blog

Finding it hard to train with the weather so warm? Here's a few key tips for training in the heat, whether indoors or outdoors!

1. Try to train earlier or later in the day
Try to avoid the hottest part of the day when training if possible.If you train earlier or later in the day, then stick to your normal intensity. However, if you have to train in the hottest part of the day then stick to a lower intensity to compensate for the heat.

2. Keep the fluids coming
This is crucial as when it's warm we sweat more and in turn we require extra hydration. Try adding a pinch or two of salt to your water to improve hydration even further!

3. Take longer rests between sets
Exercise is a big stressor. The extra heat will only exaggerate this and you will find your recovery takes a bit longer than usual.

4. Try and avoid standing between sets or sitting down too much. Ideally we want to keep moving throughout the workout and in between sets!

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Most people think you need to lift weights to get strong and fit. However, this doesn't tell the whole story. Of course, it's true that lifting weights is beneficial and helps you build muscle. There's also another way to build strong muscles, and that's through bodyweight exercises! While lifting weights is great, it's important to add in regular bodyweight work to help keep you in the best overall shape. Some examples of popular bodyweight exercises are planks, pull ups, sit ups, squats, lunges and dips.
 
Here's some key reasons why you should incorporate these exercises into your next workout! 
 
1. Helps you lose a few extra pounds
There's nothing like a few sets of planks or pull ups to burn some extra calories. In fact, bodyweight training is a very effective way to shed calories and burn fat. Fitness, after all, is a priority for most people. 
 
2. No cost involved
Getting fit and strong is an investment of not only time, but money. The great thing about bodyweight exercises is that require little to no equipment! Since these exercises do not require any equipment, they offer a cost-effective solution to hitting the gym. You can perform these exercises whenever and wherever you want without spending a single penny. What else can you ask for!
 
3. Safe and easy to perform
Bodyweight exercises are safer to perform than heavy weight exercises. This means that everyone, regardless of fitness level, age or gym experience can utilize them.
 
4. Improved balance and coordination
Bodyweight exercises increase body awareness, allowing you to practice better control. Plus, they train and strengthen your core. As a result, your balance improves significantly. This is why bodyweight exercises work great in improving athletic performance. 
 
Give them a try the next time your in the gym, on holiday or just looking to burn some extra calories! 
 
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Should you add resistance bands in to your workouts? Whether your a beginner or a seasoned gym goer, the answer is yes. Before we go into the benefits, what exactly are resistance bands? Resistance bands are a means of strengthening and/or stretching your muscles, whether for aesthetics, athletic performance, or physical therapy.

With that in mind here's few ways that using resistance bands may benefit you in the gym.

1. Stabilisation/core activation
The constant tension from bands adds an element of needed stabilization from your body to maintain form during most exercises. This also means that you will often need to activate your core for balance. The need to control them from snapping back into place means greater stimulation and strength is required and the pull of the bands reduces your ability to cheat by using momentum.

2. More exercise options
With dumbbells or barbells, you are limited to certain positions. When using resistance bands, you can perform exercises in both the vertical and horizontal plane. For instance, you can do a chest press or back row in a standing position rather than having to use a bench. You can also perform sideways movements, ideal for athletic activities like swinging a golf club, as well as performing daily tasks like opening a door.

3. Inexpensive
Due to the fact that you can perform a variety of exercises with one band as mentioned, it means you don’t need so many weights and machines. If you workout at home, a set of resistance bands can save you from buying expensive weights that also take up space.

4. Ideal for rehabilitation
Resistance bands have been proven to improve strength, size, and function of muscles in those undergoing rehabilitation. Bands can provide very light or heavy resistance which can be used in targeted ways for specific muscles that also protects joints.
 
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Let's be honest, working out is not usually a priority while we're on holiday. It's good to take a break from your regular exercise regime to enjoy yourself and recharge the batteries. Try to enjoy the break for what it is, a break. So, what happens when you arrive back from your trip? Here are 5 tips that will help you get back into the gym after a holiday.
 
1. Start with small steps
If you were doing three or four intense 45 minute sessions prior to your holiday, you may need to take some baby steps in building back up to that level. Slow and steady is the key. It all depends on how long a break you had and how much you consumed while away, so bear that in mind.
 
2. Take the intensity down a notch
It may be tempting to jump straight back into the weights you are used to lifting, but a better idea is to ramp up slowly to your previous numbers. Try reducing your total sets or ease back on the amount of weight you use to start off. By easing back into things, you'll be back at full tilt in no time, and maybe even stronger!
 
3. Plan your workouts in advance
Treat your workouts as you would a work meeting or doctors appointment by planning them in advance and putting them in your calendar. This will also help establish a routine where hitting the gym will become a part of your week again. 
 
4. Sign up for a race or event 
You know what's motivating? Having an event in the calendar. Most training plans start at six weeks, and progress in intensity each week, so this can offer a sure fire way to ease back into your fitness routine if you're up for the commitment involved! 
 
5. Get a workout buddy or do small group training 
To stay motivated and accountable, why not recruit a workout buddy to join in on the fun or join small group training session. This also helps eliminate excuses, so you can catch up on what's been happening while you were gone and still squeeze in that workout! Working out alongside others can be that little extra push you need to stay on track and do little bit extra.
 
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When you start to think of a strong core, you'll probably imagine someone doing hundreds of sit ups or planks to achieve it.
However, building up your core strength is about so much more than just physical appearance. In reality, it can help you perform everyday tasks with ease, in turn improving your overall quality of life and level of wellbeing. You use your core so much that it makes sense to strengthen it as much as is possible! Here's four of the main benefits of having a strong core.
 
1. It improves posture and balance
When all of your core muscles are stronger, particularly your inner core muscles, it helps you better keep yourself upright with good posture and balance. 
 
2. It makes everyday life much easier
Your core is the base of all the moves you make. So the stronger your core, the easier it is to perform everyday movements like bending down to pick something off the ground, standing for long periods of time, or doing chores around the house. 
 
3. It helps you age well
Core strength is important to develop and maintain throughout your life. It stabilizes your entire body and gives you better balance and posture, all of which can help prevent falls, decrease back pain, and keep you mobile as you get older.
 
4. It supports strength training 
A solid core sets the stage for success in strength training. A strong core means the ability to lift more weight. At its core (no pun intended) strong lifts require a great deal of stability and core strength to execute with proper form. 
 
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There are many reasons why you may not play your best in any given game, but don't let poor nutrition be one of them. Fuelling the body properly before, during and post round is low hanging fruit and you should really nail this one each and every time.
 
So what does good nutrition for golfers look like? Whether your a touring professional or an average player who gets out once or twice a week, the same principles apply. Don't be that player who hurriedly buys a protein bar and bottle of coke in the pro shop before rushing to the first tee.
 
It’s not just the energy and calories we take in, but where we are getting this energy from. Ideally, we are looking to create a steady level of energy throughout the round. Giving our bodies a huge sugar or caffeine rush followed by a quick drop will affect our decision making, pre-shot routine, short game, energy levels, and also the ability to calm our nerves if your playing well. 
 
With that in mind here's a few tips to apply before your next round. 
 
1. Nail your pre and post round nutrition for optimal performance and recovery 
This is simple. For example, you should look to have a protein and complex carbs rich meal 1.5 to 2 hours before you tee off. Fish or Turkey breast with quinoa/brown rice alongside some healthy fats like avocado or nuts is ideal pre round. After a four hour round in the sun your energy levels will be depleted. This is the time to consume a protein shake with an omelette or a sandwich to replenish those lost glycogen stores. 
 
2. On the course, think slow and steady 
A good tip is to circle hole 4, 8, 12 and 16 on your scorecard before you tee off. This is your visual reminder to hydrate and take in some calories. What we're looking for is a slow and steady stream of energy coming in, not the highs and lows that most protein bars or caffeine drinks provide. Think walnuts, rice cakes, or a peanut butter sandwich. 
 
Give these a try and see the difference in your energy levels, and hopefully your scores! 
 
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Whether your goal is to lose a few pounds, or becoming a more well-rounded athlete, incorporating full body workouts into your exercise regimen can not only save you time, but can also improve your results!
 
If you’ve hit a plateau, or need to simply mix up your regular exercise routine, here are three reasons full body workouts might be for you.
 
1. Burn more calories in less time 
We seek time efficiency in every other area of our lives so why not take that same approach to the gym? You can burn alot more calories in a gym session when you perform a full body session as opposed to just doing an arm day or back day. 
 
2. Increase strength 
If getting stronger is your goal, it’s imperative to perform movements that allow you use the most weight. The main compound exercises such as the squat, deadlift and bench press are full body movements that require the use of many muscles. Try making these exercises the staples of your workout program and you’ll be challenging your body to continuously  build and increase strength.
 
3. Maximise your workout efficiency 
Find it hard to fit a workout in at lunchtime? Only have 30 minutes to spare? By focusing on the compound exercises that work your entire body you’re getting the most benefit and bang for your buck. Think of dumbbell thrusters, barbell squats and the bench press. When you’re short on time, these more efficient exercises become the logical choice in training.
 
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 The goal of strength training for golfers is to become stronger while gaining increased muscle mass and transferable power. Once you have increased your strength level, you will look to transfer that extra strength into power which will allow you to swing the golf club faster and hit the ball further with more control.
 
The main goal you should have in the gym as a golfer is to become a better athlete and having worked with various different types of athletes over the years, we can tailor a program here at ACE which is specific to this goal.
 
With that said, here are four of the key benefits of strength training for golfers. 
 
1. Greater swing speed/increased distance 
The main benefit of increasing our strength is that we can transfer that extra strength into swinging the club faster and therefore hitting the ball further.
 
2. Increased endurance/less fatigue 
A good overall level of strength will ensure that you can last 18 holes without getting tired or fatigued early, which improves your scores and level of performance. 
 
3. Improved athleticism/technique 
Regular gym work and strength training  turns our body into a different animal which is able to carry out the movements required for the golf swing with ease, time and time again.
 
4. Reduces chance of injury 
Increasing the strength and robustness of your body reduces the chances of picking up niggling shoulder or back injuries on or off the golf course.
 
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Getting fit and strong, losing weight, and keeping it off isn't easy. That's why you need to take every advantage of every bit of help that you can. Nuts are a super food that can enhance overall health and are also a delicious and versatile snack. Nuts are rich in fibre, protein, healthy fats, vitamins and minerals that also help lose weight and burn belly fat. So, if you haven't already added them to your diet, then it is time you started to. Here's four of the best and most beneficial types of nuts to pick up next time your in the local market!
 
1. Walnuts
They are high in heart beneficial unsaturated fats that make them great for weight loss. A handful of walnuts everyday could help to stimulate fat loss and promote a healthy body weight. Walnuts are also known for having a high presence of omega-3 fatty acids and vitamins that help increase satiety, further aiding weight loss.
 
2. Brazil nuts
Brazil nuts are packed with fibre and protein, both of which are key for losing weight. Moreover, they are also a good source of selenium, magnesium, phosphorus and thiamine, all of which are proven to be helpful in weight loss. They are also delicious, which always helps! 
 
3. Cashews
Magnesium in cashew nuts is crucial for regulating the metabolism of fat and carbohydrates, which may further help you lose weight. Cashews are a decent source of protein also, which is also a plus. 
 
4. Almonds
Almonds are high in protein, antioxidants and heart-healthy fats. The dietary fibre found in almonds contributes to the feeling of being full, despite eating a small amount. Also, they are a good source of an amino acid called L-arginine that helps you burn fat. Furthermore, eating 3-5 almonds everyday has been associated with greater weight loss and higher fat metabolism. 
 
It's important to note that nuts are high in calories, but eating the right amount daily can actually help you lose weight. Suggest making a trail mix of all these nuts and have a handful or so of them daily. Don't forget to cultivate a healthy diet and regular physical activity to lose weight effectively and healthily. 
 
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Weight loss is a simple equation. Basically, you need to take in fewer calories than you expend. This is known as being in a caloric deficit. With that in mind, how do we choose foods that aid this process, both in the short and long term. Certain foods can help you lose weight, as they make you feel fuller for longer and help curb those cravings. Here's some of the best options! 
 
1. Beans
They are an inexpensive, filling, and versatile protein source. Beans are also high in fiber and slow to digest. That means you feel fuller for longer, which may stop you from eating more or giving in to cravings. White, black, kidney and baked beans are all good options. 
 
2. Dark chocolate 
Yes, chocolate can help you lose weight! If you want to enjoy some chocolate between meals try to pick a square or two of dark over the normal milk version. In one recent study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
 
3. Nuts
For a great snack on the run, take a small handful of cashews, peanuts, walnuts, or brazil nuts. Research shows that when people munch on nuts, they automatically eat less at later meals. Nuts are a good source of omega 3 also. There's no excuse to not try a few of them the next time the weekly shop comes around! 
 
4. Fruit 
Full of fibre and antioxidants, fruit is packed full of flavour and colour. Try pineapple, banana, oranges, grapes and apples amongst others. Fibre helps to increase satiety, which means we stay fuller and more content for longer, meaning less cravings.
 
5. Yogurt 
Whether you prefer Greek or traditional, yogurt can be good for weight loss or maintenance. Try mixing a small bowl with some flaxseed, berries and granola for the complete snack. A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss. That doesn't prove that yogurt caused weight loss, but it definitely stood out among the other foods tracked!
 
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