ASK BECKY FOX
(ACE certified personal trainer and group fitness instructor.)
You can read past questions and answers after this intro. or by clicking here.
Hi ISUCKATGOLF fans! I'm Becky Fox and I'm an ACE certified personal trainer and group fitness instructor here to answer you fitness questions for better golf and health.
I' m passionate about helping others reach their fitness goals , and my background in psychology increases my ability to motivate and encourage others.
I've written many fitness articles for publications such as the Knoxville News Sentinel "Get Fit Blog" and "DivaGuide", as well as national publications such as "Power Systems" and "Magazine Blu".
My personal training company, Fox Fitness, has been recognized in local media in Knoxville such as the WBIR, the Farragut Press, and the Knoxville Business Journal. In addition to training, I am also an Optimum Nutrition and American Bodybuilding Sponsored figure competitor and fitness model.
I'm very active in my local community as a Knoxville Chamber ambassador and founder of the Get Fit Knoxville Initiative. I am also proud to have been recently named as an Advisory Board Member of the Excellence through Exercise Foundation in Whittier, CA.
I'm excited to be on board with ISUCKATGOLF and am looking forward to leading you to a more fit lifestyle and improving your golf game!
CLICK HERE TO ASK BECKY A QUESTION.
Read Past Questions and Answers here!
Workout Before or After Playing Golf?
What and when to eat to get the most out of your workout?
How to your golf legs in shape?
Improve your golf articles:
Eat your way to better scores.
Workout Before or After Playing Golf?
(March 09)
Becky,
I've always been an avid weightlifter. In the past, my golf swing has worsened proportionately to how much I lift. Recently I've changed my workout routine to be more golf friendly... lighter weight, more stretching, balance and cardio. I'm tired of being the "big gorilla" who can only drive the ball 230 yds.
My question is: Is it better to workout before or after I practice/play?
Thank you,
John
John,
First of all, you have the right idea by lifting lighter weight with more reps and adding a better balance of overall activities including flexibility, balance, and cardio, which all help to increase your performance. I would recommend working out following your golf practice or play, or even choosing to work out on different days than when you play. If you are working hard in the gym, your muscles will become fatigued and you will lack the energy needed to allow your muscles to fully contract. Your muscles contract every time you grip, lift your arm, and swing your golf club. So you can see that if you wear your muscles out during a workout, you golf game may suffer.
Becky
What and when to eat to get the most out of your workout?
(April 09)
Becky,
I loved your page in the Girls of Golf section! Can you give me any tips on how to eat before and/or after working out to get the most benefit. Does it matter if it’s on the bike or weight training as to what/when you eat? I kinda lean toward PB&J about ½ hour before a morning workout and then again if I’m hungry after, if not I don’t. Is that ok?
Thanks
Dale,
Houston, Tx
Dear Dale,
Thank you! Working out is not only important for your health, but also to excel at golf and if you aren’t fueling your body correctly your workouts and results will suffer. As for pre workout nutrition, definitely try to eat something approximately 30 minutes to an hour before you workout. A small portion of a carb and protein would be great, but definitely get those carbs in to fuel that workout. Examples include: protein shakes, cereal with low-fat milk, glass of juice, yogurt with fresh fruit, or fruit such as a banana or strawberries. Your PB&J a half hour before your workout is excellent as it contains the needed carbs and protein. Just try to stick with whole grains bread for energy that lasts. As for post workout, you really should be getting in some carbs and proteins within an hour after your workout. You need to replenish glycogen to the muscle, and supply protein to repair and recover the muscles that worked so hard! Great examples include: protein shakes, sandwiches, or eggs with toast. Once again that PB&J would be an excellent choice.
As for the type of exercise, the above is standard for both. If you plan to do a long cardio session, you may want to consider a bit more carbs before and after your workouts for energy. But again you still want those carbs and proteins before and after whether you are weight training or biking.
Becky
(article by Becky Fox)
Exercising helps you to get in shape, tone those muscles, keep your heart healthy and increases your endurance and strength. Hopefully resulting in an all around better life and of course better golf! Exercise however is only part of the formula. To really get yourself in your best golf shape you have to focus not just on exercise but also on what you put in your stomach!
JUNK FOOD
Take a look at what you’re eating. You may already know the areas that are causing you trouble. Too many sugary and fatty foods, cookies, doughnuts, potato chips, soda and alcohol are all foods containing minimal nutrition with lots of excess calories. So make a list of those unhealthy foods, throw them out, and find replacements.
Instead of grabbing for those cookies, eat some fruit or cut up vegetables. Instead of drinking a soda why not try reaching for some water or some green tea. These small changes will make big differences in your fitness level and stamina. (snack ideas)
How many of you are skipping breakfast or eating only 1-2 meals per day to help you lose a few extra pounds? Well these are two of the biggest mistakes you can make! Anytime you go long periods without eating your body goes into starvation mode, your body sends a signal to hold on to any and all fat since it doesn’t know when it will be fed again. Fat storage is the opposite of your goal here, so what can you do? It’s simple - eat more often! Eat when you wake up and then every 3-4 hours.This includes on the golf course during your round. Even a small snack is better than eating nothing at all; just be sure you are choosing healthy snacks and meals.
THE RIGHT PROTEINS
Many of my new clients don't eat enough protein, nor do they realize the importance of doing so. Protein is more satisfying and should be included with every meal. It helps you feel full and to feel full longer. It also helps preserve that muscle mass you’ve been gaining through your workouts and keeps your metabolism roaring.
Just be careful and focus on eating low fat versions of protein including chicken breast, turkey, lean beef, venison, buffalo, egg whites, low fat dairy products, or protein shakes.
SIZE MATTERS!
Lastly, pay attention to your portion sizes. Eat until you are no longer hungry, not until you are so stuffed you must unbutton your pants. By overeating you are giving your body excess calories which in the long run will just turn into fat and sap your energy. Start by putting less on your plate and only filling that plate up once!
When you are eating out at a restaurant an neat idea is to have the waiter wrap up half of your meal immediatley so you aren’t tempted to eat the whole thing right then.
So always choose healthy foods and smaller portions and eat your foods slowly and enjoy them. You will get more from your workouts when you metabolism is in high gear and you are feeding your muscles with high octane fuel. You'll see the difference in you waist line, your energy, and how much closer your ball is to the green after your T-shots!
Fruits:
- Fresh fruit (apples, bananas, kiwi, pears, nectarines, peaches, plums, pineapple, strawberries, blueberries, raspberries, oranges, tangerines)
- Apple w/ peanut butter
- Canned fruit in 100% juice
- No sugar added applesauce
- Raisins or other dried fruit without added sugar
Vegetables:
- Cut up vegetables and low-fat dip (carrots, celery, cucumbers, cherry/grape tomatoes, peppers, broccoli, cauliflower)
- Celery and peanut butter
- Small salad
Dairy:
- Low fat cheese, string cheese, or cottage cheese
- Cottage cheese with fruit
- Low-fat yogurt with fruit, granola, or nuts
Grains:
- Pretzels
- Animal crackers
- Graham crackers
- Rice cakes
- Healthy Pop or Smart Pop Popcorn
- Tortilla Chips w/ salsa or guacamole
- Reduced fat triscuits or other whole grain cracker w/ low-fat cheese or tuna fish
- Make your own trail mix with nuts, seeds, pretzels, crackers, cheerios, or whatever
- Bread and hummus
Protein:
- Hard-boiled egg whites
- Beef jerky
- Roasted, unsalted nuts
- Almonds, pecans, walnuts, or other nuts
- Sunflower seeds
Frozen:
- Smoothies
- Frozen Yogurt
- No sugar added fudgesicle or whole fruit popsicle
HOW TO GET YOU GOLF LEGS IN SHAPE!
(June 09)
Hi Becky,
I’ve been golfing for a few years but just now tried walking the course. More to lose a few pounds than any golf reason. Well my legs are dead! I had to take a rest after 9 holes and the next day my legs were killing me! I’d like to get in shape out there but I think my game suffered on the back nine as my legs weren’t under me and I started hooking a lot. Do you have any exercises that I can do at home to fast track my legs into better shape? I really don’t have a lot of time to walk though, that’s why I wanted to do so on the course.
Thanks so much for your help and I love your website!
Fran
Fran,
Thank you for the compliment on my website! If you’re not used to walking it can be rather difficult to walk the whole course and as you become tired from walking your golf game will suffer. I would definitely recommend doing some leg strengthening exercises such as squats and lunges which will work your entire leg. I would perform each exercise 2-3 times with 15 reps on each set. Do this at least 2-3 times/week. As the exercise becomes easier you can hold a set of dumbbells or other weight at your side to increase the resistance and work those muscles even more.
While this will help to strengthen your legs, nothing is going to prepare you better for walking than actual walking. While I know you’re busy and it’s hard to squeeze it in I would suggest a few ideas to fit it into your daily schedule. One idea is to fit in mini walks whenever you can. Taking quick 5 minute walk breaks during your day is a great way to work those legs as well as give yourself a quick break. Another is to make an effort to choose the furthest away parking spot rather than the closest or using stairs rather than elevators. Really it’s about finding ways to walk more during your day without spending a lot of extra time all in one long session.
Becky Fox
CLICK HERE TO ASK BECKY A QUESTION.
