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Assessments Matter

Single Leg Toe Touch

Why do I need to go through an assessment? 

Single Leg Toe Touch Assessment

This is a assessment used in the Titleist Performance Institute level 1 testing protocol.

Every so often i’ll get a new client that comes in itching to get in a workout and wants to know why they can’t just start doing exercises they have seen me post up online.  The fact of the matter is, when you come into see a professional trainer, especially one that has a speciality and focus on a skill based sport like Golf, an assessment is going to the place to start. If someone’s goal is to start consistently driving the ball further off the tee, and lose body fat, you better have a baseline of request coordination, balance, and strength so you can have a focused program.

I generally will start a new client meeting by trying to get to know you and answer any specific questions you might have.  We are essentially building a relationship and the first step in a coaching relationship is TRUST. I need to know what your goals are, where you are at and ultimately I need to develop a way to get you there. Using a movement screen like the Functional Movement Screen (FMS) or the Titleist Performance Institute level 1 or level 2 screen helps me understand where your strong and weak points are so I can find the best route to your fitness.

Plain and simple this is how I view the movement continuum:

  1. Coordination
  2. Strength
  3. Power

Coordination = joint range of motion + your muscles ability to move that joint through a pattern with control.

*If your coordination sucks we have to work on either referring you out to medical, improving joint mobility to muscle tissue length

Strength= coordination + capacity for external load

  • If strength is your issue we have 2 places to look; coordination (see above for definition) and capacity for external load.

Power= Strength x Speed

*If power is an issue we need decide if its a “strength power” issue or a “speed power” issue

At the end of the day, I assess you in order to define your control, your strength, your power so we can best fit that to your sport and fitness goals.

If you are interested in coming in for a movement assessment to help program for your goals feel free to reach out!

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What should I eat on course?

Eating clean helps maximize our energy and focus on the course

One of the most consistent questions I get asked is, why do I run out of gas about hole 12/13/14?  More often then not people will blame their cardio, when really, they never properly fueled their body before or during their round. Regardless of your level of play, optimizing your fuel is one of the most basic and easy things you can do.

What to eat before, and during the round can be one of those factors that changes your focus, energy, and level of play.

First rule of thumb:

  1. Eat a good meal before you play. You might have to play with what works for you, but I like to have a good meal before I play. I try for something that consists of good protein and fats and some fibrous carbs. Think eggs, bacon and some sautéed spinach, versus a bowl of oatmeal or a protein shake. I want something that is going to stick to the ribs and not play havoc on my blood sugar levels.
  2. Snack throughout the round. I like to have something small every few holes. Think about packing a sandwich that is cut in half- eat half now and half for later. Pack good quality nuts and some easy to eat veggies like broccoli or baby carrots. The idea here is not to stuff yourself, but rather we are trying to “top off your fuel” before you run out.
  3. Two bottles of water. I like to have 1 bottle of good quality water with me at all times, and another bottle of water mixed with some branch chain amino acids or BCAA’s. The water is obvious, you have to stay hydrated especially if its hot or really windy and the BCAA’s can help satiate you and help with focus.

Food doesn’t have to be complicated, just prepared. This message especially goes out to my competitive juniors and adults. My goal is simple, lets take everything that makes golf more difficult out of the scenario so you can focus on your next shot. The last thing you need is to lose focus because you are hungry, thirsty, or tired.

Roy Khoury is the owner of Roy Khoury Fitness in Newport Beach, CA and is a Level 3 Certified Golf Fitness Instructor from TPI.

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Remodel Time!!!

After 2.5 years we are remodeling the studio! Stay tuned for more information on new classes, workshops and training!

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KETTLE BELLS AND SELF LIMITING EXERCISES

Kettle bells have been around forever, in fact the first mention of them was back in 1704 within a Russian dictionary. Over the past 3 years or so they have been re-introduced as the next best thing to weight training and performance.

What you need to know:

Kettle bells are an awesome tool, but use them as that. They are another tool just like a dumbbell, barbell, or a treadmill.

Do I like them:

Yeah, I love them. They have taught me a new found respect in terms of movement, coordination, strength and power. I appreciate the grip strength needed to manage them, the control your core must exert to maneuver them, and kettle bell movements are great self-limiting exercises.

What’s a self-limiting exercise:

Gray Cook describes self-limiting exercises as “requiring mindfulness and an awareness of movement, alignment, balance and control. Self-limiting exercise requires engagement”.  I enjoyed hearing and reading that.  I believe we all work on movement patterns whether we are conscious of it or not.  Every minute of everyday we are teaching our bodies to either move more or less efficiently.  One of the most common things I try to teach my clients is to improve movement.  As we correct patterns through self-limiting exercises, they get stronger and more efficient.

(Click Here to listen to Gray Cook Radio for even more info!)

Who can use kettle bells:

Anyone can use them it just depends on how you use them, and where you are in your in terms of training level and competence.

For beginners/phase 1:I like to teach kettle bell carries/walks and dead lifts.  Walking with kettle bells in a low carry position teaches lateral stability of the hips and torso.  Its a great way to get your core  to engage and wok on strengthening posture and gait.  As for the dead lifts, I like teaching a sumo style dead lift with the Kettle Bell.  Its a great way to open up the hips, teach spinal posture and glute contraction.

For Intermediate/phase 2:I like teaching shoulder level and overhead carries/walks, kettle bell swings. Walking while carrying at shoulder height or overhead is a great way to further improve core stability, grip strength and posture for the shoulder girdle and thoracic spine.  Swings get pretty intense, but are a great way to program power in the hip hinge pattern.  I can’t stress enough that swings can easily be performed incorrectly so make sure your hip hinge pattern is on point before beginning!

For Advanced/phase 3:I like to teach 1 arm swings (with and asymmetric hip loading), and the kettle bell snatch.  1 arm swings with asymmetric hip loading is a great way to strengthen rotary hip power, core control and strength.  It’s pretty intense movement  that will tax your anaerobic system, I like it.  The kettle bell snatch is a great transition from the swing.  Again it’s great from for the core, shoulder girdle and power training.

What about the Turkish Get-Up:

You may have heard about the Turkish Get-Up or read about it in a magazine.  If you have trained with me, you’ve definitely done it 😀

The Turkish Get-Up is a movement I use across the board with beginners to advanced  clients.  Essentially is requires you to get up off the ground and stand all the way up while maintaining a weight over head in 1 hand, but it is much more than that.  You to work on some great movement patterns such as rolling, side bridging, sitting up, 3 point brige, hip rotation, split squat.  It works anterior chain, posterior chain and lateral chains.  It is the ultimate self-limiting exercise in my opinion.  The only thing missing is a gait or walking pattern (which can be added in).  It a great move that can really teach you a lot about yourself, which I appreciate.

If you have any questions or want to come in to get assessed and see what phase of training your should be in let me know!  Train safe, learn something about yourself and have fun!

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INTENSITY

How much effort do you put into what you do? How Much Focus is really there?

What’s the difference between an athlete and me? Is an athlete born or made? Is there a secret routine that I don’t know about? Why can’t I get my 6- pack abs?  These are just a few questions I get asked as a trainer over and over again, and my answers are always the same….

– Everyone is different, and there is the occasional ‘genetic freak’ that are stronger, faster, or smarter than the rest of us.   We cannot compare ourselves to them.  What we can do is appreciate their work ethic and strive to do the best we can.

– Athletes train with focus and intensity! This is yet another thing we can strive for.  The difference maker for many of my clients is when they focus and think about what they are doing while they do it, rather than just going through the motions.

-Athletes are meticulous about their eating, recovery and training.  Again something we should try to achieve.  Many people train just to  but lack proper nutrition and/or sleep.  Eating well and sleeping 8-9 hrs per night are just as important as training.  IF the body isn’t allowed time to recovery with sleep and given the proper nutrients, it will never grow or improve.

 

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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?