Friday, 26 June 2015

What To Eat Before A Tournament.....

Written By: Nicole Kirkpatrick

Alright golfers! If you are looking for lasting energy, strong shots, and mental clarity- here are some game-winning strategies for your plate.  Before your big round of golf the next day, a well balanced meal is essential.  This means a meal containing all of the macronutrient groups (protein, fat, and carbs), as well as a good array of colourful foods to full your vitamin and mineral content. 
Carbs are arguably the most important source of energy for athletes.  Healthy, complex carbs are essential to fuel your glycogen stores (your bodies main source of energy).  This glycogen tanks need to be full in order to maintain your energy and strength during a workout, especially an endurance sport such as golf.  Some great examples are sweet potatoes, brown rice, 100% whole wheat pasta, quinoa and beans and legumes. 
Protein is important to balance blood sugar so you are able to maintain focus and mental clarity, and keep your energy sources steady.  Smart protein options would be lean meats (chicken + turkey), fish, beans and legumes, and organic eggs.  Stay away from heavy meats, steaks and the like as these will make you feel quite sluggish and full come the morning time.  You want to focus on meals that are nutrient dense, but dont take so long to digest- like steak!
Lastly, a little bit of healthy fat is essential for longer, slower lower intensity and endurance exercise such as easy cycling, walking, and golf.  This is because fat provides the main fuel source for long duration sports.  Healthy fat options include avocado, nuts and seeds, healthy oils (coconut, olive oil, flax oil), grass-fed butter, chia, hemp or ground flax seed, and fish!
You want to make sure you stay away from anything processed and white, and this will spike your blood sugar, which doesn't allow you to get a great sleep and brings some serious cravings on.  Other foods/drinks to add to the dont list include alcohol, sugars, heavy meats, simple carbs, and deep fried foods.
Wake up on the right foot and give your body the tools it needs to be successful! Also make sure you hydrate lots the night before with fresh pure water.  Now get on the course and show them how its done!

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Tuesday, 23 June 2015

Gary Player Clip from US Open...

The US Open was held this past weekend and for those of you who didn't have a chance to watch it, instead of going into great detail I thought I would show you a clip from an interview with Gary Player. 
He pretty much says everything I am thinking and is more entertaining about getting his point across.

Monday, 15 June 2015

What's In My Bag....

A new monthly blog post will come from golfers I know regarding “What’s In My Bag.”  Todays post features Kevin Graf from Alberta who is a PGA Golf Professional.

Kevin states:

I have all Nike clubs with a Scotty Cameron putter.

I have a driver, 3wood, 2 iron, 4-pw, 52,56,60 degree wedges. All Nike vapor clubs.
Tees-wood 3 1/4 length.

Golf balls Volt Green Nike RZN black.

 Banana boat sunscreen,

Let the Mosquitos eat, no spray!

I bet Kevin puts that Mosquitos spray too good use out west!!!

Monday, 8 June 2015

The Clock Was On For The Final Holes at Whistle Bear...

Norway's Suzann Pettersen is all smiles after winning the Manulife LPGA Classic by one stroke on Sunday. The top Canadian was Alena Sharp, who finished in 27th.
The TV coverage for the LPGA Manulife Classic this past weekend was brutal.  We hardly got to watch any of the girls play except their final holes and even some of that was highlights from earlier on that day.  Thursday and Friday these girls were teeing off at 7:30 in the morning yet we couldn’t see any of our Canadian hopefuls play.  I had a couple of golfers come in over the past couple days and ask me about this “being on the clock for slow play” thing and it reminded me of when I was playing Junior and Varsity golf and that being a major problem for some of the girls to me I have my pre-shot routine down to seconds so slow play was never a problem.  Now having said that if we were looking for lost a ball that does add time to each hole but you just have to get moving after that.  Committing to each shot and sticking with it instead of second guessing yourself leads to success. 
Now onto my recap from Whistle Bear:
Even though Suzann Pettersen had her worst round at the LPGA Classic on Sunday, she was still able to pull out the win.  On the clock for slow play and down a shot to Brittany Lang with three holes to go, Pettersen drained birdie putts on holes 16 and 17, before a par on 18 to win the LPGA Classic by one stroke at 22-under par.
Suzanne was quoted saying: “I was pretty flawless through three rounds and broke that effort pretty quickly with a couple of bogeys, but I managed to get my head together and play some good golf. I played aggressive and it was a good day on the golf course.”
We were all rooting for Canadian Brooke Henderson to do well on home soil but it just wasn’t in the cards for her this week. 
“I saw coming through nine (the cut) was minus-4 and I thought, ‘Boy, I have a lot of work to do,’” Henderson said after she made her way around the 6,613-yard layout at two-under 70.
“I really grinded deep and I really found a lot of inner strength because I could have easily given up, but instead, I got myself a lot of birdies coming in,” she said.
“Even if I don’t make the cut today, I think I learned a lot about myself and my game coming down the stretch.”
I was really impressed with Stratford’s Natalie Gleadall this past weekend.  Natalie and I played some junior golf together growing up. I am so proud of how well she this weekend.  Natalie was quoted: “It has taken me four years to (qualify for) this tournament. I’m just super excited to be able to play the weekend,” 
"I've definitely overcome a lot of things and I've persisted. But without my parents, I would never be here and I'm just really thankful to have made the cut and kind of prove to myself that I can play out here," Natalie said.  Keep up the good work Natalie!!!!

Thursday, 4 June 2015

Pilates & Golf Program

Pilates Golf Program
To improve in golf, players need a golf training program that will produce the greatest results in the most efficient amount of time. With its focus on core strength, flexibility, stability and balance, Pilates is a great tool for conditioning golfers. This mind-body modality can improve a player’s golf swing and help prevent the types of injuries that plague both amateurs and professional golfers alike.
2 Group Sessions
1 Private Session with Ashley
1 Private Session with Nicole
Group Session #1 -  The setup phase may be the most important part of the swing. A good golf swing starts with a good base of support. Core muscles at the hips, pelvis and lumbar spine provide stability and allow for the transference of power to the legs, trunk and arms.

This initial phase is important because it establishes the biomechanics for the swing. Once the swing has begun, there is no time for correction. Impact occurs in one-quarter of a second, and injury can occur from an incorrect starting position.

Group Session # 2- The practice of Pilates builds a flow of motion that lends ease and power to the golf game. Pilates, like golf, brings conscious control and focus to all movements. Only through this kind of centering can great benefits be achieved—both on the golf course and in the activities of daily living. 

Nicole has developed a 15 minute at home program for each participate.  The majority of this session will be on the driving range working through your own individual swings and analyzing them to best improve your golf game.

Private Session with PGA of Canada Golf Professional Ashley Gravett
Private Session with Stott Pilates Certified Instructor Nicole Miller

Group Sessions: Class A: Wednesday June 17th and 24th at 10:00 am at Goderich Sunset
                               Class B: Monday June 22nd and 29th at 7:00pm at Goderich Sunset

Private Sessions: Are to be arranged with you for a later date at your convenience.
This powerful program is only $130.00 tax included.

 Space is limited so please sign up today.  E-mail: or (519) 524-8047 ext 6.

Monday, 1 June 2015

Move it Monday: Balance Exercise

Each Month I will be bringing a new topic of blog posts called; “Move it Monday’ in these blog posts I will show you exercises, stretches and warm ups that will help your golf game.

Today’s focus is on building up strength in your glutes allowing you to generate power during weight transfer.
Single Leg Dead Lift

How it’s done: Stand on left foot with dumbbells in each hand. Slowly tilt forward from the hips keeping your torso and back completely straight. Try to keep the leg supporting your weight as straight as possible, but a slight bend is ok. Repeat on right leg (dumbbells are optional).

Take Note: Its not important how far forward you can bend but keeping the back straight during this move so you don’t injure yourself.  You want to make sure that you keep your hips square to the ground.

How it benefits your swing: Builds glute and hip strength, back and torso alignment, as well as balance to help maintain proper back alignment to reduce back and glute fatigue. 2-3 Sets per leg; 4-12 Repetitions; 2-3 Times per week