Preparing for the Upcoming Golf Season: The Lady Golfer’s Guide to Fitness and Nutrition

As winter starts to recede and the first signs of spring emerge, it’s time to shake off the off-season cobwebs and gear up for the upcoming golf season. For many women golfers, this transition period is crucial for setting the stage for a successful season ahead. Here’s how to ramp up your fitness and nutrition in these final weeks of winter.

Move and Move Well

As you prepare to return to the golf course, it’s essential to focus on building strength, flexibility, and endurance. Here are some ways to ramp up your workouts:

1. Increase Strength Training: Hopefully, you have incorporated some exercises into your routine that will enhance your golf performance. Performing movements like hip hinge exercises, squats, lunges, an upper body push and upper body pull, are extremely beneficial.

2. Core Workouts: A strong core is vital for a powerful swing. Add specific core exercises to your routine, such as planks, half kneeling reverse chops, and dead bugs. These exercises will help improve your stability and balance.

3. Cardio: Walking is the most underrated exercise. It improves cardiovascular fitness and enhances stamina for long rounds on the course. It also promotes better balance and flexibility, which are crucial for golf.

4. Mobility: Mobility work is essential for golfers as it enhances flexibility and range of motion, allowing for a more efficient and powerful swing. Incorporating exercises like shoulder and hip CARS (Controlled Articular Rotations) can improve rotational mobility and stability, reducing the risk of injury. Additionally, better mobility helps golfers maintain proper posture throughout their swing, leading to more consistent ball striking.

Enhancing Your Nutrition

With your fitness regimen ramping up, it’s equally important to pay attention to your nutrition. Fueling your body with the right foods can significantly impact your performance on the course.

1. Focus on Whole Foods: Prioritize whole, nutrient-dense foods that provide energy and support recovery. Fill your plate with lean proteins (like chicken, fish, and legumes), whole grains (like quinoa or brown rice), and plenty of colorful fruits and vegetables.

2. Hydration is Key: As the weather warms up, ensure you’re staying well-hydrated. Aim for at least 8-10 cups of water daily. Staying hydrated will help maintain your energy levels and improve your overall performance.

3. Smart Snacking: Keep your energy up with healthy snacks that you can grab on-the-go. Think yogurt with fruit, nuts, or hummus with veggies. These snacks will help keep your metabolism steady and ensure you’re fueled for those longer practice sessions.

Set Your Goals

With the golf season on the horizon, take a moment to set specific goals for yourself. Whether it’s improving your swing, lowering your handicap, or simply feeling more confident on the course, having clear objectives will keep you motivated.

I hope you found this helpful. Thank you for reading!

Keep moving,

Coach Connie