Daily Pilot #2

The material might be the same, but there will be more than one student, or in this case golf professional, among the audience.

Roy Khoury, the golf fitness instructor with a Newport Beach facility I wrote about three months ago, is back in the news and this time his reach is greater. The 29-year-old Irvine resident has partnered with the Southern California PGA…

Daily Pilot Article

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HOW TO IMPROVE MOBILITY

In this photo Roy Khoury shows a local Southern California section PGA (SCPGA) instructor an assessment for mobility to check body swing connection Roy_Khoury_Fitness

In this photo Roy Khoury shows a local Southern California section PGA (SCPGA) instructor an assessment for mobility to check body swing connection Roy_Khoury_Fitness

If you had a rusty hinge that was getting tougher and tougher to move but you needed to use it on a regular basis would you…

A) Re-align the hinge and oil it so it would work smoothly
B) Apply more pressure to get it moving
C) Ignore it altogether and don’t use it

I hope you answered A) Re-align the hinge and oil it so it worked smoothly.

So what does a rusty does a hinge have to do with golf or fitness?  Let’s think about joint pain and flexibility.  I wish the answer to joint pain and movement for the body was as easy as spraying a little WD-40 on it, but its not.

Many people live with joint pain.  Doctor’s tell us it’s bone on bone pain, degenerative joint disease or arthritis.  Live with it, take some Advil or Tylenol when it flares up, etc then when the time comes we will replace it. I disagree, surgery is always a last option only.
As someone that specializes in optimizing movement, I see a lot of people choose and live with B) Apply more pressure to get it moving.  People just tough it out and power through whatever they need to do, aggravating the injury and not doing anything to change what may be causing it.
I also see a lot of C) Ignore it altogether and don’t use it. I refer to it as couch therapy; rather than try to find a better way people sometimes decrease movement, avoiding whatever irritates it.  Instead of running they use the elliptical, when that hurts they go to the bike, when that hurts they go to the pool or get to a point of not moving at all and just lay on the couch medicate themselves.
So you may be thinking, my joints hurt, how do I improve my situation? Mobility training.  The best advice I can give people is not the easiest but with consistency it works and it gets better. When the body is allowed to heal itself it will, we just have to give it the right signals.
Here’s an example: say you have knee pain and there is discomfort bending your knee, my solution is:
1) Foam Roll- Sometimes surrounding muscles are too tense to allow for good movement of a joint.  Foam rolling helps to break up any adhesions or scar tissue that may be impeding movement.
*Click here to purchase a quality foam roller- I suggest the 3 ft long, 6 inch round roller for general use, or the 1 ft long, 6 inch round roller for travel

2) Stretch- Now that the muscle has been worked on and some tight tissue has been loosened up, stretch the muscles to allow for increased movement
3) Activate- Last thing to do movement wise is to use the muscles!  You can start with non-weight bearing movements then progress up to standing movements and weighted exercises as the joint becomes more stable and strength is gained through a greater range of motion.

Beyond mobility training some other things to incorporate are:

1) Hydration- Most people do not drink enough water.  We all know what beef jerky is right? DEHYDRATED MEAT, that being said you don’t want beef jerky for your muscles do you?  Poor hydration causes the muscles to restrict movement which ultimately will affect joint movement.  It’s so simple but such a common problem.

2) Fats- You may consider supplementing with Omega-3 fatty acids (fish oils, flax seed oil, etc).  Omega-3’s help to decrease inflammation in the body which will help with joint mobility.  The western diet is typically low in Omega 3’s.  Try supplementing 1 quality Omega 3 capsule with each meal and see if that doesn’t help improve your mobility.

3) Decrease grains and dairy products- Many people (whether the know it or not) are intolerant to gluten (grains) and lactose (dairy).  Although the media says these are healthy things for us you may need a little break from them.  Try eliminating 1 of them from your diet for 2-3 weeks then re-introduce it.  If you symptoms decreased while you were off that product, then return after adding the product back into your diet you may be intolerant to that product and without knowing aggravating you.
*Check out Dangerous Grains for more info on Gluten intolerance.

Enjoy!

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SOUTHERN CALIFORNIA PROFESSIONAL GOLF ASSOCIATION

RFK Training and the Southern California PGA are proud to announce our partnership!  In an effort to bring increased awareness to Golf Fitness to the Metro section of the SCPGA, RFK Training will co-sponsor the SCPGA Pro-Team Championship on November 1st at Friendly Hills Country Club.

Future events will be listed at RFKTraining.com as well as through the Southern California PGA.  Check back for more details soon!

Southern California Professional Golf Association Press Release

BEAUMONT, Calif. – The Southern California section of the Professional Golfers’ Association (SCPGA) today proudly introduced its newest partner, RFK Training. Among various section efforts to heighten awareness for golf fitness, RFK Training will co-sponsor the SCPGA Pro-Team Championship on November 1, 2010, at Friendly Hills Country Club, and also will provide future educational seminars for SCPGA Professionals in the areas of kinesiology, body optimization and movement efficiencies.

“The SCPGA is thrilled to partner with Roy and the entire RFK Training family since our organization is dedicated to growing the game and its many critical elements, including golf fitness,” said Tom Addis, the Executive Director and CEO of the SCPGA. “Not only will our SCPGA members directly benefit from Roy’s expertise, but he brings an important message to the sport that our community of professional instructors can take back to their students at all levels.”

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SECRETS TO FAT LOSS

Hey Everybody,

So we are in the throws of summer and the big question I get when I am out and about is “what’s the secret to losing weight”.  I both love and hate this question because if you’re looking for a secret, you’re looking for the easy way out…

When most people ask “How do I lose weight” my immediate response is “chop off a limb”, then of course I get the “dude you are you crazy” look.  We are all so geared into ‘weight loss’ because of shows like the biggest loser, and getting information from sources less credible that sometimes we don’t know what we are asking. Let’s ask for what we really want. You want to feel good in your clothes and look good naked.  To do that, you have to lose body fat, not body weight.

The truth of the matter is, there is no secret to losing body fat.  You’ve got to work hard, eat properly, keep your stress down, and get your sleep CONSISTENTLY.

If I don’t work out, I am never going to ask my body to change.  If I don’t eat properly, I am never going to ask my body to change.  If I don’t keep my stress down, I am never going to ask my body to change.  If I don’t get proper rest….You get the idea.  Being consistent is difficult, and when people lack consistency and do not change they get frustrated and stop.  I hate hearing “I’ve tried everything and I can’t lose fat”. Let’s call it for what it is, you’ve tried it but didn’t stick to it so it didn’t work.  You lacked the discipline to be consistent and that’s why you failed.  The bottom line is, there is no secret training routine, there is no secret diet, there is no secret supplement.  There is getting is done and being smart about it.

Having a plan is first.  You have to know where your weaknesses are and be to prepare to deal with them.  If I have knee issues, doing hours of cardio may not be my best thing for you, address the knee issues first then move on.  If you plan on starving yourself, be prepared to lose more muscle than fat.  If you plan on just dieting, again be prepared to most likely lose more muscle than fat.  If you are insanely stressed be prepared for a long road, your body will be stubborn about change. Getting back to the point, have a plan that is efficient and stick to it.

Make it a priority.  You have nothing without consistency.  Look at your schedule and make time.  The biggest excuses I hear deal with losing track of time, or getting side tracked.  Again, let’s call it for what it is, you mis-managed your time. It happens, we can never predict what life will throw at us, but we can do the best we can to approriate our time. If something happens and you get side tracked for some reason don’t be discouraged.  Learn from your mistake and get back on it the next day.  If your goal is to lose fat and get into better health, schedule some time for yourself and make it a priority.

I typically ask my fat loss clients a few questions at the start of every session:

1) How have you been sleeping? Less than 7 hours is bad, try for 8-9

2) How has your eating been? Shoot for eating every 4 hours or so and eat until you are 80% full

3) How has your cardio been? I ask that you do some cardio 3-5 days per week at about 20 min per session

4) How have your workouts been? Most of my clients workout on their own as well as with me.  I am the coach, and coach isn’t the end all, be all.  You’ve got to put time in on your own.  Unless you are seeing me 3 times a week of more you probably aren’t doing enough…

Without going back on what I said earlier, there is no ‘best’ anything.  The questions I ask are guidelines, if you stay within the guidelines, you get what you want.  If you don’t, you won’t.  It might be cliche, but how bad do you want it?