Imagine being able to generate more strength and control over your swing and have enough endurance to maintain the same consistency throughout your game, not be worn out after the game or sore the next day and drive the ball further and more accurately. Your score would lower and you would be a more consistent golfer.

Golf is not a leisure sport. Amateur golfers use approximately 90% of their peak muscle activity when driving a ball. This is the equivalent to lifting a weight that you can only lift four times before fatiguing. A golfer swings 30 – 40 balls in an average game with the same intensity.

A good set of golf clubs and a lot of practice may help your game, but they can only get you so far. Muscle imbalances can contribute to a bad swing. The more you practice your swing without fixing your imbalances the more you train your body to swing incorrectly. Training your muscles off of the golf course can reduce your risk of injury and balance you out. If one side is stronger than the other it can contribute to shanking balls and open you up to injuries. Lack of flexibility can shorten your swing and the power you can generate as well as force you to use the wrong muscles creating further imbalances.

Training for golf has been proven to help reduce the risk of injuries and improve your game. To find out more contact us to set up a session with a trainer to see how we can help you with your golf game.

This is great for Golf. Make sure that nothing moves from the waist down. Your legs will want to straighten, try to keep them bent. Keep everything tights and only twist from your abs.

1. Start with your shoulders and head on the ball. Knees at 90 degrees. Arms straight and something weighted in your hands. Keep your hands at your chest level, never raising to your shoulders. Chest out, shoulders back.
2. Rotate your torso using your abs as the main source of power. Push your one shoulder into the ball maintaining 90 degrees in your knees and your hands at chest height.
3. Bring yourself back up to the starting position with your abs.
4. Repeat, but go to the other side.

Keep alternating from side to side with control making sure it’s your abs controlling the movement.

Sandwiches are so quick and easy. It is worth making your own at home than to buy in the food court. Still limit the amount of mayo and cheese as well as always use a whole grain bread.

*Subway sandwiches do not include cheese, sauces or condiments. Each one you add to your sub ranges from:

• Cheese add 40-110 cal, 45-250 mg sodium, 3-9g fat
• Sauce and Condiment add 30-110 cal, 0-340mg sodium,
  0-12g fat

Sodium and Your Health

Do you have a family history of heart disease, high cholesterol, heart attacks, strokes or high blood pressure? If so you should be aware of your sodium intake. It seems that everything we eat nowadays unless we make it from scratch contains sodium. It’s a great preservative and adds flavour to foods.

Your daily requirement of sodium is 1100 - 2300 mg per day. If you have a personal or family history of heart and cholesterol issues then you should stay closer to 1100 mg/day.

You can go as high as 2300 mg/day. If you are eating every 4 hours then you should have about 220 - 450mg per meal.

Knowing your daily requirement allows you to make smarter choices when purchasing foods. The next time you are deciding between two different crackers, cereals, granola bars and such all you do is check out the fat (you learned how to calculate in our last newsletter) and the sodium. The product that is the lowest in both would be your best choice. Keep in mind that dairy products tend to be quite high in sodium. Especially cheese.

A good rule of thumb is NOTHING IN A SHINY WRAPPER! Anything in a shiny wrapper contains preservatives and is often high in sodium, sugar and/or fat. Grab a piece of fruit instead.

Quinoa Salad with Mango and Walnuts

Ingredients

Dressing:
1/3 cup plain low fat yogourt
2 tbsp lime juice
1 tbsp minced ginger root
2 tsp curry powder
1/2 tsp each salt and pepper
1/4 cup olive oil (I used a lot less)

Salad:
1 cup Quinoa
2 Ripe Mangoes chopped
1 red pepper sliced
1 green onion thinly sliced
1 chili pepper finely chopped
1/3 cup chopped fresh mint
1 cup raw walnuts chopped

Directions

Dressing- In medium bowl whisk together yogurt, lime juice, ginger, curry, salt, pepper and oil. Set aside

Rinse quinoa in a fine strainer to remove the shiny bitter coating. Then add it to a large saucepan of boiling water. Cook 10 minutes. Then strain the water out.

In a bowl combine Quinoa and the rest of the salad mixture, then mix the dressing in.

Serve chilled. Makes 6 main course, or 8 side dishes.

Per main course serving(6 servings) 358 cal, 21g fat (keep in mind it comes from good sources of which your body needs), 8.3g protein, 22g sodium