FILL UP ON FLUIDS

Hydration is an imperative component in successful golfers game. Consuming adequate fluids before, during and after playing golf is beneficial. Even a slight decrease in bodyweight due to dehydration can affect your performance and result in fatigue & mental dullness. Consume approximately 8 oz of fluid before tee time. While golfing consume 4-8 oz of fluid every15-20 minutes or at every hole. If celebrating with alcoholic beverages is planned at 19th hole, alternate fluid (nonalcoholic) with alcoholic drinks. Alcohol acts as a diuretic and actually increases fluid loss, so it is not a good choice for replacement of fluids lost during round of golf.

To help your performance try these nutrition tips as you eat for “peak performance!”

BEFORE THE MORNING ROUND

1 cup oatmeal 1 banana or 1 cup orange juice 1 cup skim milk or 1 cup nonfat yogurt 2 slices whole-wheat toast 2 teaspoons margarine AFTER THE 9TH HOLE

12 ounces Sports Drink 2 tablespoons peanut butter and crackers or 1 piece of fruit or 1 granola or cereal bar POST GAME

Don’t forget to re-hydrate as mentioned above! 3-4 ounces grilled chicken breast 1 cup brown rice 1 cup steamed broccoli 1 cup mixed greens salad 2 teaspoons low fat dressing 1 cup fruit salad These are just a few tips to jump start proper fueling as an important and integral part of your training program. Each athlete is unique and has different training schedules, food preferences, lifestyle factors, and weight concerns. For a more individualized assessment and recommendations for your needs submit a rquest at: www.GoLoGolFitness.com

In order to activate TVA muscle fibers or any other muscle for that matter, a weak muscle must first be "jump started" using MAT Therapy or by using isometric exercises before you can strengthen it through exercise. If a weak muscle is not first jump started, then body is forced to compensate and use other muscles to perform desired movement.

Isometric exercises solve several problems that Rehab programs and weight lifting activities do not solve:

Problem #1: A weak muscle will not contract with most strengthening exercises because dominant muscles will compensate for weak muscles.

Problem #2: When body senses instability in joint, it will tighten up to protect joint. Stretching a tight muscle will only create a temporary release and could result in a more vulnerable joint.

Problem #3: Muscle imbalances may occur through repetitive use of same muscle, or through injury, causing body to go into "protective" mode.

When performing isometric exercise contractions, contraction should be held for 6 seconds and repeated 6 times. This allows time for peek tension to develop and metabolic changes to occur in muscle. The muscle should be placed in its shorthend position. In this position muscle is at its weakest. The intensity of each isometric contraction should increase. By 6th contraction, greater range of motion and neural input should occur. For more information on isometric exercises visit www.sports-injury-solutions.com

Exercises for TVA

· This exercise is critical in re-estabilishing good communication between brain and key stabilizer muscles (TVA). Progressing to advanced abdominal exercises when your body is not prepared will only magnify muscular imbalances that can cause injury and pain.

· Lie on your back and cross your left leg over right leg. Your left heel should be next to right knee. Rotate right approx 30 degrees your left hip will come off ground several inches. Push knee into ball or wall 6 times for 6 seconds. Start lightly and increase pressure each time. If you feel cramping in inner thigh you are pressing too hard. This exercise will activate TVA and should be followed up by regular abdominal exercises.