By Steve Kois, NASM Personal Trainer & TPI Certified Golf Fitness Instructor
I nearly always advocate more exercise and movement than less. However, if you’re looking to improve your golf game as a result of your efforts in the gym, some methods are certainly more effective than others and some common pitfalls can hinder your progress.
The number one most common mistake I see in a golfer’s training is moving slowly. The body only adapts to the stimuli you give it. If all of your training and working out is slow, you’re going to move slowly on the golf course. Always be sure to warm up thoroughly but then add some speed to your workout. Medicine ball throws, fast interval cardio, jumping rope, or even swinging a golf club for max speed in both directions will help to increase your speed capacity.
Another big mistake I often see is using partial range of motion when training in the gym. There are very few times you ever want less than full range of motion. Taking the muscle to full flexion and into full extension allows for the greatest muscular development, strengthens tendons, and stimulates maximal blood flow to the worked muscles. Decrease the weight to start and move it in a controlled, full range of motion.
Exercise selection is another major pitfall for golfers. One of the main focuses for anyone looking to improve athletic performance and/or functional independence should be strength. However, it’s more important to have strength in certain muscle groups than others. All movement starts with the core. Core strengthening should be at the top of the list, but be careful not to make the mistake of always being slow when training your core. Stick with big muscle groups. Although biceps curls have a certain allure, you’re more likely to improve your golf game by strengthening your legs. Triceps can be fun to train, but not if it means you’re skipping your shoulders or lats, both of which are essential to a powerful golf swing.
The final most common mistake I see is improper stretching. Never hold a stretch before you workout or play golf. Do that after you’ve exercised those muscles. Before activity, you should be moving. Take a hamstring toe-touch stretch, for example. Instead of bending over and holding it for 30 seconds, bend down in a controlled manner (not bouncing) and reach as far as you can. Stand back up and reach down again, trying to reach a little farther. Repeat that 20 times. It’s very similar to priming a motor before you start it. Also be mindful of which muscles actually need to be stretched and warmed up the most. Hips and shoulders should get extra attention on the warm up side but don’t stretch them too far afterwards. You want to stretch muscles, not tendons or ligaments.
Check your workout program and see if you can improve it by removing any of these common mistakes. Move fast, use a full range of motion, strengthen the big muscle groups, and stretch appropriately. Remember, how you train your body in the gym dictates how it performs on the course.
On Monday, April 10, 2017, Florida Governor Rick Scott will be visiting Bonita Bay Club to honor the Bonita Bay Veterans Council (BBVC), and other local Veterans. Each honorably discharged veteran will personally be presented with the “Governor’s Veterans Service Award.” The ceremony will be held in the main Ballroom of Bonita Bay Club from 9:00 a.m. to 10:30 a.m.
Since inception 2 ½ years ago, the BBVC has assisted over 80 local veterans and their families. BBVC’s support includes payment for medical bills, home repairs, utility costs, rent, mortgage payments, funeral expenses, day care and emergency needs. Last year, the BBVC received a letter from Governor Rick Scott, recognizing and praising the council’s efforts within the local community.
“The Governor’s award and recognition of the Bonita Bay Veterans Council is very important, because it increases awareness of the needs of local veterans in our community. We are extremely honored to receive the ‘Governor’s Veterans Service Award’ for service to our Country,” said Nick Romano, President of BBVC.
Tom Carlstrom has been training with NASM Certified Personal Trainer and TPI Certified Golf Fitness Professional, Steve Kois for over six weeks now, and he is hitting the ball between 40 and 50 yards further. Tom says that he has gone from 180 yards on his drive to 230 and beyond and his handicap will drop from 25 to about 17 once his wife’s scores are removed from his account.
He also says that he is a “believer”, but he wasn’t when he first started. “It opened my eyes to my potential despite my getting older,” Mr. Carlstrom said. He goes on, “golf changes when you turn 70…balance, strength and all of that. I appreciate the non-machine workout.”
The Train Like a Pro package which is a six-week commitment to a customized workout program with one of our TPI Certified Golf Fitness Professionals, a movement screen, a customized workout program and 12 one-on-one golf fitness training sessions (two per week for six weeks). Steve feels that committing to the package was one of the biggest reasons that Tom has seen so much improvement. He also tells us that he is seeing similar results in other players who have committed to a package. “The number one factor in the success of any program is committing to the program and adhering to that program,” Steve tells us.
By signing up for the Train Like a Pro package, the member commits to twelve workouts with a Certified Golf Fitness Professional, and the fitness professional oversees their workout. This ensures that the member has proper form for maximal safety, and it also means that the trainer can progress the workouts at the right times, challenging the member to improve over the course of the six weeks.
Additionally, we encourage all of our golf-fitness clients to work with a Golf Professional as well as our Fitness Professional so that the physical improvements that they are making in the gym can be relayed on the golf course. Having a “team of professionals” with the purpose of improving performance is exactly how the PGA Pros get better.
To find out more about golf-specific training and our packages, contact us in the Fitness Center at 495-1937.
The pork station was a hit during The Men’s Classic last Thursday at BBC Naples. Three days worth of preparation and dedication went into getting four 70-pound pigs ready to go into the smoker for a full 12 hours.
At 11:30 p.m. on Wednesday night, Bonita Bay Club’s Executive Chef Richard Brumm and BBC Naples Sous Chef Scott Whidden loaded the pigs into an enormous double-barrel smoker. Both Chef Richard and Scott spent the entire night tending to the pigs by adding wood to the smoker every 25 minutes, until they were perfectly cooked and ready to be served to the 288 Classic participants.
The indirect heat of the smoker and the commitment to a classic slow cooking process provided the men with the best pork station that Bonita Bay Club has ever produced.
Mobility: What is it, why don’t I have it, and how do I get it?
By Sutter Caton NSCA- Certified Strength & Conditioning Coach
One of the biggest misnomers in the fitness industry is the use of the word mobility to mean flexibility and vice-versa. This incorrectly implies that mobility can be gained through passive stretching but this is not the case. I define flexibility as the ability for a muscle, or group of muscles, to lengthen through a range of motion passively. Mobility is defined as the ability of a joint, and all associated structures, to move through a range of motion actively. Two key points should jump out at you: 1) The concept of joint mobility and the difference between passive and active range of motion.
When the goal is to gain mobility in a joint, stretching individual muscles is only a small part of a bigger picture. Ligaments, tendons, neurovascular tissue, and fascia (as well as the muscles) play a role in the joints ability to properly move through its full range of motion. If just one of these components is dysfunctional proper motion can be impaired and no amount of stretching, or flexibility, will fix it. Soft tissue work including massage and foam rolling can be helpful when addressing limitations in these tissues.
Now, let’s move onto the concept of active vs. passive motion. Active range of motion (AROM) means that you move the joint through a specific range. To do this requires input from your nervous system and the strength to complete the motion. When you are able to complete the motion yourself, your brain knows that this motion is safe for you to perform and will not prevent you from doing so. On the other hand, passive stretching does not require input from your nervous system and thus your body may not recognize the range of motion as safe and may fight your attempts to perform the desired movement. To test this theory, put your leg straight out to the side onto a chair about hip height while standing. If you can perform this on each leg, you have demonstrated that you have the flexibility to perform the splits, yet how many of us can actually do the splits? The reason for this is that you lack the neurological control and the muscular strength required to pull yourself into and out of the splits. Your brain instinctively knows this and will prevent you from completing the splits for your own safety.
If stretching seems to make no difference in your range of motion or pain then the limitation might be in the nervous system. In these cases, it can be very helpful to see a personal trainer to assess your individual mobility limitations and have a program of exercises made for you. Your trainer will be able to choose the most effective exercises for you and ensure you’re doing them properly. Gains in mobility are easy to keep as long as you perform all exercises with a full range of motion and stay active.
In February, Megan participated in two Charity tournaments one for the Children’s Hospital and the other to benefit paralyzed veterans.
Megan Padua teamed up with the Boston Red Sox and The Forest Country Club at the Celebrity Classic. This wonderful event raised over 1 million dollars for the Children’s Hospital. See picture below.
Pictured below is Megan’s visit to The Legacy Club in Orlando to volunteer for the Paralyzed Veterans Association Event. She was able to work with participants and help them achieve more success and enjoyment on the course.
Getting a good night’s rest is an important part of maintaining good health. Good sleep hygiene (finding the right sleep ritual) prevents sleep disorders and is imperative to ensuring quality sleep and daytime alertness. We each have our own sleep needs, which may require more or less than the recommended eight hours per night. While we cannot force ourselves to sleep, there are several natural ways to promote relaxation and slumber:
Bedtime routine. Try taking a warm bath with Epsom salts before bedtime to help the body relax. Mind-–body can also be helpful. These include breathing techniques, progressive muscle relaxation, meditation, self-hypnosis and heart rate variability bio-feedback. Whatever you choose, make it routine – a nightly ritual that signals your body that it’s time to wind down and rest.
Sleep environment. Think comfort, relaxation and quiet. No bright lights. You may also want to make your bedroom nice and chilly, about 68 degrees, and have an air filter for good breathing.
Regular sleep and wake times. It’s very important to go to bed at the same time every night and to wake at the same time every morning. Do not spend excessive time in bed. You want to associate the bed with sleep (and intimacy) only. And get some sun! It helps to regulate the sleep cycle.
Exercise. Vigorous exercise may help you sleep better, but should take place more than four hours before bedtime because it raises your body temperature which can inhibit sleep. If you’re nearing bedtime, try yoga with meditation or relaxing stretches.
Short naps. A 15 minute cat nap can be very refreshing, but when we nap too long, it depletes our need for sleep at night. This can lead to difficulty getting to sleep, sleep disturbance, and insomnia.
No stimulants. This includes caffeine, alcohol, nicotine and certain foods 6-8 hours before bed. Keep in mind, the effects can last several hours, so even if you had coffee in the afternoon it may affect your sleep at night. Try to avoid large meals and spicy dishes before bed. Eating high sugar foods or “gassy” foods may also keep you awake. Instead try whole grains or complex carbohydrates which help Tryptophan, a precursor to Melatonin, enter your brain.
No electronics. Electronics are also stimulating – no TV, phones, tablets one hour before bed. These activities keep the brain very active; and, as a source of light they cut down on the release of melatonin, a hormone that helps you sleep. Think of your bed as a sanctuary for sleeping and intimacy only. It may also be helpful to turn your clock face away from view to avoid “clock watching.”
No lying in bed. If you wake up and cannot return to sleep for more than 15 to 20 minutes, get out of bed. Let your mind race in another room. Go somewhere dark and sit quietly doing nothing. This is not the time to go on the computer or watch TV as the blue light further depresses melatonin. As soon as you nod once, go back to bed. It’s OK if you have to get up several times throughout the night, just remember to stick to your bed and wake time and do not nap during the day. It may take time to form these new habits and to see results, but stick with it.
Sleep aids. Natural botanicals may be very helpful in inducing sleep without some of the side effects of pharmaceuticals. Valerian root or hops and Lemon Balm tea may help break the insomnia pattern. Mind-–body techniques have been found to be superior to sleeping pills in the long run, and Melatonin (up to 3 mg), may be helpful in maintaining circadian rhythm (sleep-wake cycles).
Contributed by Dr. Heather Auld, Integrative Medicine