Healthy Homework for GOLF SEASON…2010! by: Mindi Boysen
The hectic holiday season is over and again, as a
golf fitness coach, I hear the same questions ringing out of the mouths of
my clients:
“How can I make this year the healthiest and happiest
year yet?”
“How can I make my golf game the best it’s ever
been?”
The answers to those questions go together! Work on
your body, mind, and spirit…and your health, fitness level, and golf game
WILL improve! Your healthy homework for 2010 is simple and should be
completed on a daily basis. Ask yourself at the end of each day how well
you focused on adhering to the basic healthy living rules. In fact, it has
been proven that recording or tallying each day’s events in a journal helps
people stay on track with their goals better due to the nature of feeling
more accountable when having to write down activities.
1. Move! Promise Yourself To Move
Everyday!
Score
points for yourself when you walk a further distance, skip an elevator,
take breaks from your computer or desk every 30 minutes. Exercise takes
many forms. Even a 10 minute stretch each morning or evening may be more
than what you have done last year….so keep it up!
Tip: Buy a pedometer ($5-$10) and gauge your steps
throughout the day. Each day should consist of at least 10,000 steps. If
you are unable to get that many during work hours, take a walk in the
evening after dinner.
2. Eat 5 Meals A Day!
To keep your metabolism as well
as your energy levels roaring, you must space your eating times within 3
hours of each other. The digestion process is a heat-producing, calorie
burning process in itself. When the stomach is empty (within 3 hours),
metabolism slows and your body starts conserving calories at a higher rate.
Tip: If you are on a 1500 calorie a day plan, divide
those calories in 5 meals of 300 calories each. A 2000 calories plan would
be divided into 400 calorie meals. You will find that you are not nearly as
hungry when eating every three hours and are less inclined to overeat.
3. Hydrate!
Incredible as it may seem, water is quite
possibly the single most important catalyst in losing weight & keeping if
off. Although most of us take it for granted, water may be the only true
“magic potion” for permanent weight loss. Water suppresses the appetite
naturally and helps the body metabolize stored fat. Studies have shown that
an increase in water intake can actually reduce fat deposits.
Tip: Drink 80-100oz. of water daily. Drink a 24oz
bottle of water between each of the 5 mini meals throughout the day. That
adds up to 96oz of water each day! Also, eat your calories….don’t waste
them on sugary, caffeinated drinks.
4. Breathe & Think Positive
Thoughts!
We know that we
need to breathe in order to live, but how often do we really focus on slow,
controlled, calm induced breathing? Meditation comes in many forms, but the
ultimate goal is to cleanse the system of negativity, rejuvenating the body
and mind, and preparing for events in life to come.
Tip: When driving alone in your car (to work or to
the golf course), take that time to really breathe deeply, inhaling as much
oxygen into your lungs and exhaling out slowly. Use this time for a
positive self- pep talk. Create your day, your week, your month, even your
year in your mind and you’ll be one step closer to achieving your dreams.
What is the best advice I have to help you succeed
with your healthy homework? PLAN AHEAD! Make your meals days in advance;
have water bottles on hand at home, work, and in your car; make zero
excuses for not moving each day; and use your alone time effectively to
revive your spirit. Best wishes. I hope 2010 proves to be your best year to
be Fit For Golf And Fit For Life!
Mindi Boysen is a TPI (Titleist Performance
Institute) Level III Certified Golf Fitness Coach endorsed by Tatum Ranch
Golf Club in Cave Creek, AZ. . Her new book, Synergistic Golf, outlines
each day of the year with golf performance & life enhancing tips. Mindi is
available for private or group golf fitness training as well as seminars
and nutritional consultations. Contact her at (480) 203-6228 or
mindi@fitforgolfusa.com
