Personal Training Blog

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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Summertime is fast approaching, which means that many of us will choose to go on a holiday of some description. Whether you decide to jet off to some exotic location or decide to stay closer to home, it is important to strive for balance while still enjoying yourself!
 
The trouble is, holidays can usually involve big portions, desserts, beers and cocktails. This can easily leave you coming home with a few unwanted pounds if you’re not too careful. So follow these 4 easy and simple tips which should have you arriving home looking and feeling just as good as when you left!
 
1. Limit the alcohol 
It can be easy to get carried away when you have beer, wine and cocktails readily available while on holiday. Whilst drinking can be a fun and enjoyable part of your holiday, it’s a good idea to control your intake, helping to maintain your weight loss results in the process! To help save calories even further, opt for the lower calorie option drinks. Choosing drinks like spirits, non alcoholic and mixers, over wines and beer, can end up saving you hundreds of calories by the end of the day and over the duration of your holiday. 
 
2. Intermittent fasting 
This can be easily and effectively scheduled into your holiday just by skipping your breakfast or lunch. It’s a simple way to keep your daily calories in check for the day, without having to be overly restrictive either. 
If you don’t think you can go without either meal, then choose a light breakfast or lunch, like fresh fruit and yogurt or a nice salad. 
This will help save you calories, meaning you can eat and enjoy more food and drink for dinner, which is great as it tends to be the biggest and most calorie dense meal of the day! 
 
3. Keep your steps up
Although chilling by the pool all day is great, one of the best and easiest ways to keep your weight under control on holiday is to keep your step count high. Try getting out and exploring local towns and villages or going on evening walks across the beach to watch the sunset. These are just some examples of good ways to increase your calorie burn during your holiday. Doing these things will get your steps in without feeling like you’re having to exercise on holiday! 
 
4. Keep the training up as much as possible 
Whilst on holiday it’s important to realise that you’re unlikely to be breaking any personal bests, nor should you be aiming too. The goal and purpose of your workouts should only be to keep things in working order and ticking over whilst you’re away. 
Choose a varied selection of 5-6 exercises and perform 2-3 sets for each, hitting the 10-15 rep ranges!
 
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Kettlebells are an extremely effective way to get stronger and leaner while sculpting a solid physique in the process. Here are 4 key benefits that kettlebells can provide.
 
1. Improves coordination/body awareness 
Kettlebell exercises are very dynamic. You will be swinging them around your body, above you, to your side, in between your legs and side to side. This will require that you are completely aware of your body. This focus and mind to muscle connection will develop over time, leading to improved overall coordination.
 
2. They are great for burning fat
Kettlebells offer high calorie-burning potential, which equates to fat loss. Who doesn't want that? Further still, kettlebell training for losing fat is often high intensity, so you have the after-burn effect as well. This is called EPOC, known as excess post-exercise oxygen consumption. This means you will also be burning calories at a high rate after your workout has finished!
 
3. Compact and portable
You really only need one or two kettlebells to get a great full body workout in. If you are looking for home gym equipment that will help you improve strength, endurance, balance and flexibility then kettlebells are the most cost-effective option. You can also leave them in your living room or shed without taking up too much space, which is not possible with other gym equipment.
 
4. Builds lean muscle tissue
Kettlebell exercises won’t build muscle mass like heavy barbell exercises can. Instead, they increase the amount of lean muscle tissue that you'll pack on. You’ll also notice that people who take kettlebell training seriously will train with high intensity. They have lean muscle mass, and are not bulky or have too much mass. 
 
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It is fair to say that we all want to live longer, healthier and happier lives. Though many of us live stressful, demanding lives, with just a little change here and there, we can develop key habits that will help us achieve that goal. There are things that we can do every day to tip the scales in our favour. Here's three habits that you can start to implement today that your future self will thank you for!
 
1. Get regular exercise
It goes without saying that those who exercise regularly have an increased quality of life over those who don't. According to a recent study, regular exercise helps control weight, maintain healthy bones, muscles, and joints, and reduces our risk of high blood pressure, heart disease, and diabetes. In the US, roughly 260,000 deaths per year are attributable to the lack of physical activity. Scary, right? The exercise itself doesn’t have to be 100 pull ups or something akin to an iron-man type workout. Something as simple as a brisk 30 minute walk can work wonders for your health and literally add years to your life. Try to take the stairs to your office or park your car a mile or two away from work. The main thing is to find exercise that you enjoy, not something that’s an ordeal!
 
2. Prioritise sleep
Sleep is absolutely crucial to our overall health and wellbeing. As we sleep, the brain processes the days events while resetting and restoring so that it can function fully when we wake in the morning. The most common effects caused by  lack of sleep are drowsiness, fatigue and lack of focus. In contrast, getting quality sleep will help you function better and improve your health greatly. If you’re having trouble dozing off, make sure your bedtime routine is free of too much screen time and devices - your brain will thank you for it! 
 
3. Practice eating healthier 
This is an obvious one, but how many of us actually do it? It all comes down to making the right choices. Try eating more fruit and nuts and avoiding sugary drinks and snacks. At meal time, try adding a serving of fish as your protein source. Besides being a rich source of protein, fatty fish (mackerel, salmon, trout, sardines, and tuna) have omega-3 fatty acids which greatly reduce the risk of heart disease.
Also, don’t forget portion control. If you want to live a long and healthy life, go for larger portions of fruits and vegetables rich in vitamins, minerals, and fiber, and make it your business to consume smaller portions of higher calorie foods containing large amounts of sugar and fats. Last but not least, chew your food! Many nutritionists recommend chewing each mouthful fifteen times to allow the body to digest it better. Studies have also shown that chewing slowly reduces calorie intake by about 10%, partly because it takes your stomach about 20 minutes to tell the brain that it’s full! 
 
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Fitness goals are an essential part of your  journey to better health. Through setting goals, you are better able to hold yourself accountable and also keep you motivated during periods of low motivation. Here are three ways to set realistic, achievable goals that give you confidence and momentum.
 
1. Start small
Slow and steady wins the race, especially when it comes to creating positive and lasting change! You are far more likely to set yourself up for success if you set realistic and obtainable goals for yourself.
A smaller, achievable goal, such as going to the gym twice or three times a week, is more realistic than setting the goal of going to the gym five days a week - especially when you are just starting or new to training.
 
2. Enjoy the journey
Becoming a fitter, stronger and healthier you is not an overnight process. It takes weeks, even months of regular training to start seeing changes. Don't be put off by the time it takes to reach your desired result. Instead, enjoy and savour the many small victories along the way. Celebrate and reward yourself for showing up to the gym or cooking that healthy stir fry from scratch. This will make the journey all the more enjoyable, and before you know it you'll start seeing the results!
 
3. Be patient & consistent
It is crucial to play the long game when working towards your goals. Of course, in an ideal world all our goals and wishes would be instantaneous, but it is important to be realistic. The reality is that achieving your goals and becoming a healthier and happier you is a long term project. If you pick a goal that can be achieved over several months or a year, it will help you develop a long-term mentality! 
 
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In order to lose weight you need to eat fewer calories than you burn, otherwise known as being in a caloric deficit. It's a simple and well known equation, so why do many people struggle to lose and keep the weight off over time? There is a way to cut calories and lose weight in a safe and healthy manner. Here's a few tips to help you cut down on your calorie intake, without sacrificing your favourite foods!
 
1. Count your calories
One way to make sure you don’t eat too many calories is to count or track them through the use of an app such as my fitness pal. In the past, logging calories was quite time-consuming. However, modern apps have made it quicker and easier than ever to track what you eat. 
 
2. Be aware of sauces 
The hidden calories in your everyday sauces would surprise you. For example, a small garlic dip product may contain 550 calories which is completely unnecessary and detrimental to your goals. 
Furthermore, adding ketchup or mayonnaise to your food can add more calories than you may realize. In fact, only 1 tablespoon (15 ml) of mayonnaise adds an extra 57 calories to your meal, so try to limit your intake. If you use a lot of sauce, try eating a bit less, or not using it at all, to reduce the number of calories you’re taking in!
 
3. Cook your own food
When you buy food prepared by someone else, you don’t always know what’s in it.
Even meals you think are healthy or low-calorie can often contain hidden sugars and fats, bumping up their overall calorie content. Cooking your own meals from scratch gives you better control over the number of calories you eat. 
 
4. Learn to read food labels
Not all processed foods are unhealthy, but many contain hidden fats and sugars. It’s much easier to spot healthy options if you are well versed on reading food labels. You should also check the serving size and number of calories, so you know how many calories you’re actually consuming. 
 
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