For those of you who didn’t read my blog last week you will have missed the fact that I’ve signed up to what is effectively ‘Boot Camp’ for my body! The idea is to spend six weeks working intensively with leading personal trainer and golf biomechanics’ expert Scott Bryant so that I become fitter, healthier and most importantly, get a body that is much better conditioned to swing the golf club. After all like most golfers I turn up to play a competition every week with little preparation other than a few quick swings in the grass by the first tee – no wonder I complain of a bad back afterwards.
Scott is one of the leadinggolf fitness expertsin the industry. He has studied at the C.H.E.K Institute and his knowledge of the body is second to none. This week Scott has given me a series of simple exercises that will help strengthen my core – the muscles that run down the centre of your body, just like the core of an apple. For the golfer the core is the vital focal point of your body, it helps to support and stabilise your golf swing. If you have weak core muscles then you will be putting a lot of pressure on your other muscles throughout the golf swing. A strong core gives more support and will help you hit the ball further!
Scott testing my core
Scott performed a couple of simple tests on me to see what core strength I had. The first is to stand up against a wall and then hold one arm up at shoulder height, bent to 90 degrees so that your fingers point to the ceiling.
Now get a friend to push against your hand and see if you can stay fixed in a stable upright stance. Without my coremuscles activated I immediately toppled backwards (see picture 1 above). Then Scott showed me how to activate my core by pulling my muscles in around my belly button. With this strong centre established he repeated the test and hey presto I was still standing firmly upright – and Scott is a strong man! (See picture 2 above)
Core release with Scott Bryant.
The second test was to sit on a fitness Swiss ball, tilt back into a sit up position and engage my core muscles with my arms rotated and outstretched at my sides. My body immediately started shaking, a clear indication that my core muscles are weak, and I was only able to hold the position for a few seconds. Scott has given me this exercise to practise along with one final exercise and that’s a deep squat. Simply stand upright with the Swiss ball positioned between the middle of your back and the wall. Now slowly bend your knees and squat down, focusing on keeping the core muscles activated and the body in the same upright position that it started in. The deeper the squat you can make the harder the challenge.
Scott also taught me a great way to take this test to the golf course and challenge your core muscles to work on the tee. Address a drive, focusing on engaging your core muscles – you should feel strong. Now get a friend to tie a piece of string around the centre of your body. The goal is to hit the drive keeping your core muscles engaged. To do that the string must stay in place. If your core muscles relax the string will drop down.
Along with these simple exercises I’ve been following a healthy diet plan and drinking lots of water and I can honestly say I’m feeling a lot fitter already.
Read some more of Scotts, women’s health blogs, discover how to lose weight to
increase your golf game how to get stronger call my hormone imbalance is keeping you fat
For more information about Scott Bryant visit www.activebryantsystems.com or to book a free one hour physical assessment with Scott contact him on: live chat on web site.
Adrenal fatigue is a term used to describe when your adrenal glands (which produce cortisol and manage your stress response) are overworked—usually from chronic stress, poor sleep, overtraining, or a junk-heavy diet.
While not officially recognized by mainstream medicine, functional medicine and holistic health practitioners (like CHEK Practitioners) support treating the symptoms through lifestyle and nutrition.
Best exercise for adrenal fatigue
To Get Better.
Mind and body are one and chi exercise are a must when healing from adrenal fatigue. London If you don’t rest your mind, you will find it hard to heal from adrenal fatigue. If you’re over exercise you will not heal from adrenal fatigue. You must get it right to get the body to get the body to go in homeostasis.
Being over stress in mind and body can put lost of stress in the internal systems this why must slow down less is all way more when it comes to healing and gets better from adrenal fatigue
Symptoms of Adrenal Fatigue
Persistent fatigue, especially in the morning and afternoon
Difficulty falling asleep or waking up despite adequate sleep
Low energy levels throughout the day
Cravings for salty or sugary foods
Trouble handling stress or feeling overwhelmed
Brain fog, memory issues, or lack of concentration
Mood swings, irritability, or mild depression
Muscle weakness or body aches
How Adrenal Fatigue Affects Exercise and Energy Levels
Low Energy Levels: Adrenal fatigue can lead to consistently low energy levels, making it difficult to find the motivation or strength to exercise.
Delayed Recovery: When cortisol levels are imbalanced, your body struggles to repair and recover after physical activity, leading to prolonged muscle soreness and fatigue.
Increased Stress Response: Exercise, especially intense workouts, is a form of stress on the body. If your adrenal glands are already overworked, even moderate exercise can feel overwhelming.
Reduced Stamina: Hormonal imbalances can impair your cardiovascular and muscular endurance, leaving you tired after minimal effort.
Mood and Motivation Issues: Adrenal fatigue often comes with mood-related symptoms like depression or irritability, making it harder to stay motivated for regular physical activity.
How to Manage Adrenal Fatigue and Regain Energy for Exercise
Prioritize Rest and Recovery: Allow your body time to heal by focusing on restorative activities like yoga, stretching, or light walking instead of intense workouts.
Follow a Nutrient-Rich Diet:
Eat balanced meals with whole, unprocessed foods.
Focus on protein, healthy fats, and complex carbohydrates.
Avoid caffeine, sugar, and refined carbs, which can worsen energy crashes.
Avoid screens and stimulating activities before bed.
Supplement Wisely (Under Guidance):
Adaptogens like ashwagandha or rhodiola may support adrenal function.
Vitamins and minerals like B-complex, magnesium, and vitamin C are often helpful.
Start with Low-Intensity Exercise: Begin with gentle activities like walking, yoga, or Pilates to gradually build stamina without overwhelming your system.
Consult a Practitioner: Work with a healthcare provider or functional medicine practitioner to address underlying hormonal imbalances and tailor a recovery plan.
1The right kind of exercise
Staying fit can be great for your spirit and physical health, but if you are suffering from Adrenal Fatigue then you need to be very careful how you exercise. Here are some simple principles that you need to follow.
If you are suffering from Stage 3 or 4 Adrenal Fatigue (i.e. your energy levels are extremely low), you need to avoid strenuous exercise altogether. Although going for a run or playing competitive sports might give you a short-term rush, your endocrine system simply cannot afford to produce the stress hormones that these activities require. In other words, your short-term rush will be followed by an adrenal crash. Better options are walking, swimming, yoga or tai chi. These will boost your circulation without putting too much stress on your adrenal glands.
If you are still in Stage 1 or 2 Adrenal Fatigue then more vigorous exercises like running and weight lifting are permitted. During these stages, your cortisol levels will tend to be high, and vigorous exercise can actually help to moderate them.
Try to complete your exercise early in the day. This will both give your metabolism a kick-start and help you to sleep later on. Exercising late in the day can interrupt our natural sleep patterns, which is already a problem for those suffering from Adrenal Fatigue.
Another thing to keep in mind is that the duration of your exercise should depend on your age. Those of us who are younger will able to exercise for long periods of time and still remain fresh and energetic. However, as we get older and our metabolism slows down, we find that extended workouts drain too much of our energy. The length of your workout should be inversely proportional to your age. A young woman exercising for 1 hour might be equivalent to a 50-year-old exercising for 20 minutes.
Here’s another great example of how the mind can directly affect the body. Studies have shown that meditation and deep breathing actually change not only our brain waves but also our immune response and our circulatory patterns.
For those of us with Stage 1 or 2 Adrenal Fatigue, these techniques enable us to reduce stress and normalize our adrenaline and cortisol levels. This allows the adrenal glands time for much-needed regeneration. For individuals in Stage 3 or 4 Adrenal Fatigue, they improve circulation, boost toxin elimination and increase our energy levels by increasing oxygen saturation. Whichever stage of Adrenal Fatigue you have reached, deep breathing and meditation offer some valuable benefits.need help give Scott a call at 07841144878 or live chat on web site with him.
14 Tips For Driving Longer Golf Ball for seniors Back in the day of Tiger Woods, he understood the importance of being fit, strong and powerful. His maximum deadlift was 175kg for 1 repetition. This crossed over into his game and definitely improved his drive.Many golfers tend to focus on their strongest side, however, this can cause a lot of muscle imbalances. Ideally, muscles would be equal on both sides. So, if you drive from the left you must train the right side too. In the gym, you can use cable machines to help you do this.Every golfer needs flexibility, stability, strength, speed and power! But unfortunately, many personal trainers and sports coaches do not understand this. Scott has been working with recreational golfers for many years, helping them to increase their drives, lower their handicap, play for longer and have less chance of repetitive strain injuries.
Tip 1: Flexibility! You must know the right stretches to do for your body and your game of golf .
Golf Swing Fitness Personal Trainer
Tip 2: Stability! Scott gets his clients wood chopping and driving from a Swiss ball to help develop stability to help lower your Golf Handicap.
Tip 3: Strength phase! To become stronger it can take at least 12 weeks of regular training, where Scott will make sure you are strong in the 7 primal movement patterns will give you lower golf handicap
Tip 4: Speed! Scott recommends that you repeat all the exercises at a faster tempo safely, without damaging any tendons or ligaments.
Tip 5: The POWER phase! Now you will only be doing 1 to 6 repetitions of any one given exercise so you can develop your full power. This would now be similar to how Tiger Woods would train. At this point Scott recommends you speak to your golf coach to help improve your swing technique.
Tip 6: Hydration: The stage of dehydration is thirst! If you aren’t drinking enough water you will not perform well, you are also at higher risk of picking up a sports injury.
Tip 7: Warm up and stretch first! Scott can provide you a specific stretch program that is tailored to your body! Please don’t forget to do this it’s very important.
Tip 8: Relaxation! Scott teaches relaxation techniques for golfers and teaches you how to engage your core in order to increase your power by up to 50% when driving the ball. Sleep! Scott usually encourages his clients to get more rest. The more you sleep, the more the body relaxes, grows and repairs to help with your Golf Handicap
Tip 9: Diet. Diet is key! If you are eating the wrong types of food it’s likely that your core will be switched off! Meaning that you will lose all your strength, speed, and power.
Tip 10! To really improve your game Scott likes to work alongside your C.H.E.K.Golf coach and recommends that you have regular Sports massages too!
Tip 11: Don’t drink any alcohol the night before the big game because it will dehydrate you and affect your golf performance.
Tip 12: Get 8 hours of sleep before the night before your big games to can lower stress in your body to pay much better game.
TIP 13: Try doing some yoga can help. with your golf handicap because it helps to stretch the muscle and relax you and detox your body if you do hot yoga Golf Handicap.
Tip 14: To get your handicap down you must have Golfexercise program exercise designed for you that helps Posture core and lower back pain that will help you with diet and lifestyle with active Bryant systems golf program
we do 145 assessment of your body and 200 assessment diet lifestyle and mind and emotions to guarantee we lower your golf handicap.
1The right kind of exercise
