Country Club News
Health & Fitness Team
Guess What? Golf Is Good For You I’m about 5 inches from being an outstanding golfer. That’s about the distance between my left and right ear.
Real golfers, no matter what the provocation, never strike the caddie with the driver ! The sand wedge is much more effective !
Golf is good for you. That’s the conclusion of a study recently completed by an American sports scientist. But you guys don’t need a scientist to tell you that, do you? Golfers know that getting out there on the course, swinging the club and especially walking is a bit more than just a leisurely stroll in the park. Golf requires coordination, concentration, and yes physical effort to play successfully. But it is always nice to have an expert verify those beliefs. Particularly when the study in question revealed some interesting and very specific conclusions about the value of golf as an exercise, and also about the effects of different kinds of effort on the golfers score. The scientist who conducted the study is Neil Wolkodoff, who is the director of the Rose Centre for Health and Sports Sciences in Denver Colorado. According to his press article about the studies findings, Wolkodoff recruited eight amateurs, all men, with ages ranging from 26 to 61 and handicaps ranging from 2 to 17. The volunteers were fitted with various sensors and measuring equipment, and then played the front nine of a hilly suburban Denver golf course several times over the course of the study period. During these nine hole outings, the golfers varied their means of transportation (walking, riding in a buggy) and also their means of transporting their golf bag (on a golf buggy, on their shoulders, on a push cart and on a caddies shoulders). Among the findings were these figures (remember, these figures are for nine holes only): Calories burned. : Walking 721 : Using a trolley 718 :Using a caddie 613 : In a buggy 411.
Miles walked. : Walking 2.5 : Using a buggy 0.5 The study concludes that golfers who walk 36 holes a week will burn around 2,900 calories per week. The threshold of 2,500 calories burned in a week is an important one; according to the press article, “studies have shown that those who burn 2,500 calories a week improve their overall health by lowering their risk of heart disease, diabetes and cancer.” The study also looked the effects on golf scores of different methods of transporting one’s golf bag. Those findings were just as interesting: Average scores Using a caddie: 42 In a buggy: 43 Carrying bag: 45 Many golf purists argue that walking the golf course is not only better for your health (no doubt about that) but also better for your score. The thinking is that when walking the course, the golfer see’s more: he or she takes in what lies ahead of them on the hole, has time to consider options and to think about club and shot selection. This study certainly bolsters that argument. Walking the course with a trolley or a caddie both produce lower average scores than riding a buggy. Walking while carrying one’s own bag yielded the highest average scores, which is likely to do with the extra physical exertion required. So when it comes to competition day, all that extra effort will pay off.
On Yer Bike!
We are judged by what we finish, not by what we start
January 5th, 2009 - New year, new fitness programme! I’ve been training at edenmore for 2 years and training with personal trainer, Kenny for most of that time. My initial aim was to tone up and improve my cardiovascular fitness. Mission accomplished ! However, in order to remain motivated, continue to train and push myself Kenny suggested that this year I should train for an event. Great ! I left the choice of event to Kenny (am I mad?) and when he told me what I’d be doing, I laughed ! I would be training to complete the “Lap the Lough”, a 140km cycle around Lough Neagh, in August - easy for him !! Now, I do like a challenge and a challenge this was going to be since I hadn’t been on a bike since my teens. What to do ? Of course Kenny had the answer to that - train, train, practice, practice, train, train and so it goes on. On the 5th January training began. I train 4 days each week, working to strengthen my lower and upper body on alternate days, ensur-
ing the core is worked every visit and the cardio is completed at the beginning and end of every session. Also, just introduced, spinning sessions using the racing bike you may have noticed in the studio. All sessions include the use of free weights and the fitness ball and the egg and some of the exercises are killers. I have also had to learn new terminology, ride a bike with gears and wear padded shorts to ease the pain !! Its tough and needs commitment but the results are definitely worth it. I am more toned and cardio fit than at any time in my life and I have back my flat tummy RESULT ! My next step will be to get out of the gym and onto the road (look out !) and in August not only complete the “Lap the Lough” event, but complete it in a respectable time( less than three days would be good !) whilst raising a considerable amount of cash for charity. I have often used a saying with teams I have managed in the past which covers a multitude
of tasks. “whether you think you can, or whether you think you can’t - either way your right” I believe I CAN therefore I WILL. Aiming for this event makes my training all the more important and it really helps to motivate when you have a goal to focus on, not to mention the health benefits gained at the same time. So, if you are out there thinking “I can’t do this anymore” talk to one of the fitness team and agree a goal to aim for and with their support and encouragement you too will achieve.
Golf/Gym Challenge In every difficult situation is potential value. Believe this, then begin looking for it.
On Friday 24th April we are running a golf/gym challenge. We will need two teams of nine. One team made up of golf members, and one team made up of gym members. The challenge will work on a points system. Here’s how it will work. Part 1: Players will work in teams of three, and play nine holes of golf. On completion of this they will move into the gym. Part 2: This will consist of three exercises. Row/Bike/Run. Competitors will be given a pace and resistance to stay with. Points will be
given for every minute maintained at that level. At the end of the challenge all the points from the nine holes of golf will be added to the points accumulated in the gym, and the winning team will receive a prize.
Dish Of The Month ( Chicken Tikka Masala ) • •
Tikka chance on this.
Chicken tikka 500g chicken thighs, boneless 2 cloves garlic crushed, 2 tsp garam masala, ½ tsp chilli powder, ½ tsp salt 6 tbsp yogurt, Juice of a lemon. • Masala • 1 large onion finely chopped, 2 cloves garlic finely chopped, I inch ginger finely chopped, 1 large tomato finely chopped, 1 tsp garam masala, 1 tsp coriander powder, ¼ tsp turmeric, ¼ tsp chilli, 2 tsp almonds unsalted and ground, 400ml coconut milk.
( Serve with Basmati Rice )
1) Mix all the chicken tikka ingredients and leave for 1 hour. This allows the flavours to penetrate into the meat and also helps tenderise it. 2) Coat the marinated chicken in oil and place them under a hot grill. After 5 minutes turn the chicken and cook for a further 5 minutes or until cooked through out. 3) To make the masala heat a tablespoon of oil in a large pan and fry the onion, garlic and ginger until golden. Add the tomato, turmeric, chilli powder, coriander powder and garam masala and cook for 1 minute stirring continuously. Add the coconut milk and almonds and cook on a low heat for 10 minutes until the sauce has thickened, season to taste.
Food For Thought (Improve your I.Q. with these brain foods) Chicken: We all know what this bird does for you brawn, but its good for the brain too. Chicken contains high levels of B6, a must for making the neurotransmitters that send messages to the brain. It is also an important co-factor in the conversion of the amino acid tryptophan to serotonin, a deficiency of which can lead to depression. Anchovies: Anchovies are rich in a substance called DMAE, which accelerates the production of acetylcholine, a substance that reduces anxiety, improves concentration and learning. A German study demonstrated the ability of DMAE to turbo charge brain power when it was given to a group of adults with cognitive problems. Better in a pasta sauce than on a pizza though. Peas: High in vitamin B1 (Thiamin) these little green bullets go a long way to ensure you have a healthy nervous system. A deficiency of B1 can result in mental confusion, memory loss and poor attention span, so boost your levels by adding peas to your five a day, and yes even the mushy ones will do. Prawns: Prawns are a great source of vitamin D, a deficiency of which has been associated in recent reviews with low mood, impaired mental function, schizophrenia and Alzheimer’s disease. It is thought to influence cognitive function in a positive way by increasing a brain chemical called acetylcholine which influences mem-
ory. Vitamin D also stimulates synthesis of nerve growth factor. Sometimes it pays to be shellfish. Sweet potatoes: These tasty orange tubers are one of the highest natural sources of beta-carotene, which according to a recent Harvard study can save your brain. Men who took 50mg of the antioxidant every other day for 15 years significantly delayed cognitive ageing compared with those who skipped it. This is because betacarotene fights the oxidative stress that can damage brain cells over time. Substitute them for your usual spud, their great mashed too.
Calves Liver: According to the Baltimore Longitudinal Study of Ageing, folate-rich foods may be good for the brain and appears to reduce the risk of Alzheimer’s. Participants who ate at least the recommended daily intake had a 55% reduction in risk of developing Alzheimer’s. Liver in general is an excellent source of this nutrient but calves liver contains particularly high amounts. Its great braised with fava beans says Dr Hannibal Lecter. But hold the nice Chianti.
are what you eat.
Stuff you need to know... On Saturday 18th April Edenmore are running a strictly come dancing evening. Why not join us on a night filled with dancing and entertainment as our members take to the dance floor with their professional dance partners performing a variety of dance styles for their chance to be crowned Edenmore Strictly Come Dancing Champion 2009. Doors open at 7:30 pm and tickets are available at gym reception.
On Thursday 30th April we are having a quiz night. Light refreshments and supper will be provided. So why not round up all your friends and family members and bring them to edenmore for some brain training, or just a nights craic ! Teams of 6, £3:00 per person, and prizes for 1st, 2nd and 3rd place.
New Refer A Friend Scheme. I am opening up a brand new refer a friend scheme. Here’s how it works. Each member to refer a friend into membership will save £2.50 on their monthly membership. Refer 2 friends into membership and save £5.00 per month and so on. To take advantage of this outstanding offer, simply contact me at reception, or on 02892613838. Terms and conditions apply.
Maxi-Muscle Viper Maximuscle’s Viper is the ultimate energy drink for use during weight training or increasing speed, whether you’re running or cycling. It will help prevent dehydration and sustains energy, helping you to maintain your best performance for longer. Viper includes Branch Chain Amino Acids (BCAAs), which prevent the amino acid imbalances that could cause mental fatigue, leaving other sports drinks far behind. Its unique formulation delays fatigue and improves endurance, whilst retaining focus and motivation during each and every training session. As if that wasn’t enough, the BCAAs inhibit muscle breakdown. After intense exercise, muscle glycogen is stored faster when taking Viper than drinks containing carbohydrates and electrolytes alone. As a result of all its great effects, this energy drink has become the drink of choice among knowledgeable athletes and coaches. Try it for yourself and feel the difference. Viper contains no stimulants and is allowed in all IOC tested events! It mixes instantly in water and is available in two great thirst-quenching flavours: orange or fruit punch.