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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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Last week I posted a blog about a company called Renew and Brenda Watson. After researching a bit and watching Brenda’s PBS special via YouTube, I decided to order some products and try them out. As a Personal Trainer and Golf Fitness Professional I feel it is important to educate about health, and physiology with my clients.

I placed an order for Renew’s Probiotic formula as well as the Liver Cleanse. The reason I decided to use the Probiotic was based on Brenda’s information from her special.  Although I tend to eat pretty clean most of the time, I have always wondered how well I digest and process foods so we will see how the Probiotics go. I also chose to try the Liver Cleanse. With all the toxins in the environment, and even within foods we eat, the Liver is constantly taxed to purify the body. I figured some support wouldn’t be a bad thing.

I ordered the products and received them quite quickly (even they are carried at most local stores such as Whole Foods) and have been using them for about 4 days now. I will update my findings again in about a week or so.

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A client of mine told me about an upcoming PBS special on digestive health and digest care products by a company called Renew Health. The company’s co-founder Brenda Watson is a certified nutrition consultant and digestive care expert that believes, as I do, that digestion is a very important part of health and cannot be over looked.

Brenda will be featured in her 4th PBS broadcast called The Road to Perfect Health- Balance Your Gut, Heal Your Body, an in depth look at how chronic disease starts with an unhealthy digestive system. You’ll learn why probiotics, not just yogurt :), are helpful for strengthening the gut and reducing illness and keeping healthy.

Here’s a short clip from the PBS special…

I think there are some really important key points to health and wellness and I will be reviewing some of the products from Renew Health soon. I will keep you updated on what I find!