Volume 2, Issue 3
Inside this Issue
1 / Golfers Find Competitive Edge Off The Greens
2 / The GolfBody® Program
3 / Food for Thought: Go Nuts!
4 / GolfBody® Seminars
Ski Conditioning Workshop
Give the Gift of Health
4 / Class Schedule
Fitness Program Rates
Happy Holidays from the NYAC
Fitness Staff.
New York Athletic Club
180 Central Park South
New York, NY 10019
Jo-Ann Houston PT, CSCS
Director of Fitness
212 767-7112
Golfers Find Competitive Edge Off the Greens
By Jo-Ann Houston PT, CSCS
Jinxed on the links? Whether you’re a golf novice or a veteran of the game, you’re likely to have had the experience of feeling like you’ve been jinxed. You practice, you focus and you know what you need to do. Yet, in spite of your greatest efforts, you slice, you hook, or perhaps miss the ball entirely. Sound familiar? While luck has its place in any game, performance ultimately depends on many factors well within your ability to control or at least positively influence.
With 28 million Americans now playing golf, the sport is one of the country’s most popular recreational activities (Source: National Golf Foundation). Unfortunately, its soaring popularity does not come without a price…a physical one. One need only evaluate the compressive forces and torque speeds generated in a single round of golf to understand that golfers are athletes and that golf is a physically demanding sport. Few other sports require the extremes of joint range of motion and flexibility such as that required at the top of one’s back swing. Good golfers require the ability to generate and sustain impressive swing speeds. Successful golfers transfer tremendous strength and power from body to club and ultimately to the golf ball in fractions of a second while remaining balanced and focused. And
they do it over and over which is a testament to the committed golfer’s endurance.
Identifying
Weak Links
If you’re an avid golfer, you already know that faulty mechanics is a major obstacle that can negatively impact your ability to produce an effective and consistent golf swing. Historically, golf lessons have focused largely on teaching proper swing mechanics through verbal instruction, and visual and tactile cueing. The problem often encountered is that the brain understands on an intellectual level but the body doesn’t get it on a physical level. While such instruction is a vital and integral part of the learning process, players of the game are often frustrated by physical limitations that render the body incapable of making the recommended adjustments. The body may simply lack the physical prerequisites needed in producing an effective and consistent swing.
While flexibility, strength, power, finesse, balance and stability are key components to developing an effective swing, equally as important is efficiency, specifically neuromuscular efficiency. You may be the strongest, most powerful and most flexible golfer on the course, but if you can’t activate the muscles you need at the precise moment you need them, chances are that your ball is not going where you intended. Neuromuscular efficiency allows the golfer to recruit the muscles
he or she needs at the right time, in the
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Golfers Find Competitive Edge Off the Greens
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right sequence and without
compensation patterns that waste energy.
Comprehending Compensations
Whether on the field, the court, the track or the golf course, compensations frequently occur as a result of the inability to perform a pattern of movement. A golfer lacking adequate flexibility in the hips may compensate for that deficit by excessively rotating the back at the top of the backswing. Due to the repetitive nature of the game, there is an increased risk for cumulative low back injury. Similarly, golfers who lack strength and power in the abdominal muscles (especially the obliques which are responsible for rotating the trunk) may develop shoulder or elbow pain as a result of overusing the arms to accelerate the club on the downswing. Such compensations frequently manifest as faulty swing mechanics that subsequently develop into overuse injuries like tendonitis and back pain. Other compensations are further reinforced as a reaction to pain. Think of the runner who alters his gait due to a pulled hamstring. Likewise, a golfer may alter his or her swing if back pain hinders the golfer’s ability to rotate the trunk. Without trunk rotation, a golfer will not be able to generate enough speed or power for an effective swing. Ultimately, a vicious cycle of faulty mechanics, followed by pain leading back to faulty mechanics ensues. The intricate series of kinematic events within the swing is lost and with it, many golf balls!
It don’t mean a thing if it ain’t got that swing
In recent years, golfers looking for that elusive competitive edge have begun looking beyond basic swing mechanics. And they’re finding that edge in the gym. Personal trainers design golf specific programs to increase flexibility, strength, power, neuromuscular efficiency and endurance. Exercises that are golf specific include rotational patterns of movement (versus traditional crunches) for strengthening the abdominal muscles. Stability exercises such as those performed on a stability ball or bosu balance trainer are effective for improving balance, neuromuscular efficiency and core conditioning. Your core muscles include your deep abdominal and back muscles which are responsible for protecting your back from injury. Flexibility exercises that address the range of motion required from the back, hips, and shoulders are critical to every golfer’s success in
Certified trainer,Chuck Metzger, demonstrates a core strengthening exercise on stability ball.
terms of performance but also with regard to preventing injury. Cardiovascular exercise improves endurance and enhances performance by delaying fatigue, thereby allowing a better golf game from start to finish!
Getting More Than You Bargained For
Collectively, golf fanatics spend millions of dollars on lessons, clubs, balls, and exclusive country clubs. But most don’t spend even a fraction of their expenses on their number one asset. Your greatest asset in the game of golf is a fit, flexible, powerful body. It’s not the most expensive clubs you buy, the course you play on or the balls you use. Incorporating a golf specific conditioning program will increase your confidence and enjoyment of the game,
not to mention add yards to your drive,
Chuck Metzger demonstrates stability exercise on bosu balance trainer.
lower your handicap and significantly reduce your risk of injury. Other pleasant “side effects” of a properly designed golf conditioning program are likely to include weight loss, lower blood pressure, an increase in muscle mass and improved heart and lung function.
Tee Off Time
What better time to work on your golf game than the cold winter months? You can emerge this spring with a better game and a fitter physique! If you’re interested in working with a personal trainer to learn a golf specific conditioning program, call Jo-Ann Houston PT, Director of Fitness at 212 -767-7112. For more great golf training opportunities at the NYAC, check out the GolfBody® program (see below) offered by golf pro, Terri Migliaccio and see page 4 for upcoming seminars.
The GolfBody® Program Returns!
The GolfBody® program is a unique one on one program created by PGA & LPGA professional, Terri Migliaccio. Terri’s program is designed to develop the proper angles and positions that are required to produce an effective and consistent golf swing.
Strength is only a fraction of the equation when it comes to swinging the golf club properly. To hit a golf ball straight, long and with consistency, the body, arms, and club have to sustain the proper angles and positions throughout
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GolfBody®
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the swing. Most golfers lack the awareness and strength to maintain these angles, thus creating the same mistake over and over again.
Through The GolfBody® program, these angles will be developed and enhanced.
“Terri Migliaccio is the way to go. Her GolfBody method of teaching the golf swing has allowed her to become one of the most successful
teaching professionals in the metropolitan area. This method allows you to set up more comfortably and complete your swing with less effort. The result will be that you will be hitting the sweet spot more often and putting for pars”.
- Mike Fishkind, NYAC member
WHAT YOU CAN EXPECT
A golf swing analysis using video/computer technology that includes frame by frame viewing, stop action, slow motion and a split screen that allows you to view your swing in comparison to top professional players.
An analysis of your strength, balance and flexibility specific to your golf swing.
A series of exercises that takes into account your specific weaknesses and/or deficits. Exercises will focus on rotational angles, vertical angles, set up and body angles designed to dramatically improve your swing.
Reassessment of your swing to determine the effectiveness of your program.
BENEFITS OF DEVELOPING YOUR GOLFBODY®
Development of proper posture and balance for an effective and powerful swing
Development of your power angles
Development of club head speed
Improved distance and consistency in striking the ball
Elimination of bad habits and lower scores
Increased confidence and enjoyment of the game.
GolfBody® Program Rates
Single Session (1 hour) $100
5 Pack (5 one hour sessions) $475
10 Pack (10 one hour sessions) $900
Gift certificates are available.
To make an appointment or for more information on the GolfBody® program, please call Jo-Ann Houston PT, Director of Fitness at 767-7112.
See page 4 for November GolfBody seminars.
Food For Thought
Go Nuts!
Don’t let the size deceive you. Walnuts are nutritional powerhouses. Packed with potent antioxidants, walnuts provide serious health benefits. Omega-3 fatty acids in walnuts provide many health benefits ranging from cardiovascular protection to the promotion of better cognitive function.
Specifically, Omega-3s help prevent erratic heart rhythms and make blood less likely to clot inside arteries. They improve the ratio of good cholesterol to bad cholesterol and reduce inflammation, which is a key component in the processes that turn cholesterol into artery-clogging plaques. They’ve even been shown to help prevent cancer cell growth.
Enjoy the health benefits associated with walnuts by consuming just one ounce of walnuts 4-5 times per week.
Quick Serving Suggestions
Add to oatmeal and top with blueberries and a splash of skim, low fat or soymilk.
Blend with yogurt, bananas, fresh strawberries, ice and low fat milk.
Chop and add to cranberry relish or traditional turkey stuffing
Storage Tip: Store shelled walnuts in the refrigerator in an airtight container.Store unshelled nuts in a cool, dry, dark place or in the fridge and they’ll keep for up to six months.
Improve your GolfBody®
You’ll learn 5 simple adjustments guaranteed to lower your score. You’ll also discover how The GolfBody® program can help you improve your power and consistency in striking the ball, eliminate bad habits and increase your confidence! 2 dates….2 opportunities!
Wednesday, November 8th
12:15-1:15pm
7th Floor Boxing Room
Thursday, November 9th
7:00-8:00pm
12th Floor Colonial Room
Speaker: Terri Migliaccio
Reserve your seat today by calling Jo-Ann Houston at 212-767-7112. No fee.
Complimentary
Ski Conditioning
Power Hour
Join us for a fun filled, jam packed hour of ski conditioning circuit training. You’ll be guided through a circuit of ski specific exercises including strength and power moves, endurance, balance, agility and core stability exercises. All levels welcome.
Thursday, December 14th
6:30-7:30pm
7th Floor Boxing Room
Sign up early for this complimentary workout. Space is limited. Reserve your spot by calling 212-767-7112.
Please note there will be no CardioSculpt class on Thursday, December 14th at 6:30pm.
Give the Gift of Health
Deciding what gift to give isn’t always easy. But you can’t go wrong with the gift of health. Gift certificates are available for NYAC members for personal training, special programs and fitness class packages. From beginners to competitive athletes, we have something for everyone!
Personal Training/ Stretching
Private Pilates
The GolfBody® Program
Private Yoga
Project Restoration Program
Fitness Class Packages
Please call Jo-Ann Houston PT, Director of Fitness at 767-7112 for program details and gift rates. Gift certificates are non- refundable, non-transferable and expire one year from date of purchase.
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