The Wentworth Falls Country Club blog


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How do you get back into shape and stay fit?

People on treadmill

The thought of getting back on a treadmill after years of inactivity seems daunting to some and unimaginable to many. We go to work, come home, take care of the endless chores, occasionally go out with friends and struggle to find time to rest.

Many of us go through stages in life where fitness and health fall off the priority list and we use excuses such as ‘I don’t have time’ or ‘I’ll look into it next week’ to brush off any chance of even contemplating exercising.  But have we ever stopped to think what the benefits are and what it would take to lead a healthy life style? The truth is it’s not that hard to get back on the fitness bandwagon so long as you are motivated.

Why get back into shape?

Patricia Cree (Pat) and Fiona Morrison (Fi), freshly appointed personal trainers at the Wentworth Falls Country Club gym, strongly believe that by incorporating an element of exercise in your lifestyle you may feel better mentally and physically thus improving your business and personal life and living longer. One key aspect of exercising is that it releases endorphins, the hormones that make you feel good, so not only are you losing weight or getting into shape but you are more upbeat too!

According to WJ Kraemer, ‘proper exercise prescription may result in improved body composition, physical performance, heart condition and health outcomes’.

Furthermore a gradual progression into fitness strengthens and stretches your muscles and reduces your body fat thus in turn reducing your aches and pains.  Many people have lower back pains from sitting down at a desk all day or from bad posture, getting back into shape will help take care of this as well.

Another element of fitness that is often discounted is that you get to meet people. Whether you sign up to the gym or to a zumba class you will inevitably socialize with others and hopefully feel motivated by likeminded people.

So what is the first step?

If you’re thinking you have to lose 20 pounds for a wedding or to fit back into your swimsuit – think again. Getting back into shape is not about the quick fix solution that will leave you dissatisfied, hungry and worse off than when you started. It is about finding a long-term motivation like feeling better, performing better at work or enjoying your personal life more. A motivation backed by a number of goals is essential as it allows you to monitor your progress and see whether your efforts match your expectations. So the first step is to determine your goals and be convinced that you will keep at it (as Tim Frazer would say) in the long run.

A simple way to start off is by making fitness part of your everyday life. Do you drive to work every day? Why don’t you walk for ten minutes and hop on a bus instead. That way you will have included 20 minutes of exercise in your day, 5 days a week. Do you live close enough to walk to the shops rather than drive? That adds another 15 minutes each way plus the exercise involved in carrying the bags back home. Making exercise an integral part of your daily routines becomes essential in achieving your fitness goals and sticking with them.

You’re sold on fitness and walk to work. What’s next? 

The next step would be to assess your level of fitness. It is always advisable to have a chat with a personal trainer when assessing one’s fitness level as we might be slightly biased. We might think we are reasonably fit given the fact that we used to be footie champions back in school but this might actually be misleading. This is more so the case for people who have not been active for quite a while.

assessment-fitness-training

A personal trainer will be able to identify your level of training and inform you as to what the best exercises are to achieve your goal. Furthermore they may also put together a training program especially tailored to your needs. The training program is fundamental as it allows you to follow a routine from warming up to cooling down and to vary exercises daily in order to include all muscle groups.

Putting together a training program doesn’t take long and saves you a lot of time researching exercises and sticking to them.

Maintaining constant levels of motivation can be tough, especially at the beginning, which is when most people give up. How many of us have started a sport convinced it would be for the long term and have thrown in the towel soon after? Again, motivation is key and a way to keep it alive is with a personal trainer.

Personal trainers are fitness professionals involved in exercise prescription and instruction. Their main role is that of motivating clients by helping achieve goals and providing feedback and accountability to clients. They can also measure their client’s strengths and weaknesses with fitness assessments. A personal trainer can also ensure you learn safe and effective exercise techniques. Personal trainers inspire you to exercise harder and better thus getting back into shape in a shorter period of time.

It’s not just fitness though – you need a cohesive approach

Some of us might think that’s great, I’ll exercise every day for an hour and I’ll be fit in no time! Getting back into shape is about analyzing and modifying all the aspects that may have an effect on your health and fitness.

What you eat and drink is one of the primary ones. Following a balanced diet, minimizing ‘empty’ calories such as soft drinks and eating less but more often is a good start. Fi and Pat are very knowledgeable in this as well and may assist you in putting together a healthy and exciting diet for you and possibly your family.

Sleep is also very important. You may think you are doing everything right from a fitness and food perspective, but if you are not resting adequately your body has not time to reenergize and regroup. Short periods and poor quality of sleep can lead to the release of hormones that regulate your feeling of hunger, namely leptin and ghrelin according to Dr. Rapaport from the University School of Medicine of New York. One of the studies showed that ‘when sleep was restricted, leptin levels went down and ghrelin levels went up. Not surprisingly, the men’s appetite also increased proportionally. Their desire for high carbohydrate, calorie-dense foods increased by a whopping 45%’.

Fiona and Patricia have recently joined the Wentworth Falls Country Club gym as Personal Trainers and are looking forward to meeting members and visitors alike.  We would love to hear your stories related to getting back into shape so please feel free to leave a comment below or come into the WFCC gym and have a chat with Pat and Fi.

Pat and Fi

Best of luck with your endeavours and don’t forget to keep at it!

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5 benefits of playing golf

Are you considering taking up the game of golf? Are you an intermediate golfer? Are you a professional golf player? Read on.

Golf can be a great investment in your health, potentially increasing your life expectancy by 5 years according to a 2008 Swedish medical university research. Not only, but if you are a really good golfer, you increase your chances of living longer even more! Just another reason to make sure you keep on practicing as Dale Burnett, the club professional at WFCC, would say!

Most professional golfers these days are fine athletes because of the physical and mental demands that are required at the highest levels in the sport. For the amateur or intermediate player, these benefits are not dissimilar.  An 18 round game of golf is equivalent to walking for approximately 8 kilometers and if you carry your clubs you will burn almost 1500 calories. Not bad considering you are outdoors enjoying the weather and chatting with friends!

Just to give you an example – the golf swing itself requires a turning of the torso that is great for the back and the abs and will keep you slender and in shape. But golf isn’t just good for your physical fitness – it’s also a great game for the mind. It keeps you sharp, provides you with much-needed human contact and much more.

The 5 main reasons golf is good for you are:

1 Golf is good exercise

It might seem like golfers casually stroll around the golf course, stop, hit a ball and keep on going. In actual fact, while playing golf you would usually exceed 10,000 steps which is the guideline for exercise recommended by medical experts to maintain good health.

Your core muscles, your abdomen and your back are all exercised together with your arms and legs during a typical golf drive.  During the golf swing the body fully turns back and forth with each full movement. After 18 holes, you might have repeated this exercise at least 60 times (unless you’re Tiger Woods) and if you add practicing at the driving range, this number may be much higher.

Also, you will be burning quite a lot of calories, especially if you carry your own clubs and the course is hilly! A round of golf is equivalent to a one-hour workout in the gym but without the monotony and repetitiveness of the treadmill or the rowing machine.

2 Golf stimulates your brain

Have you ever missed that 1 meter putt at the end of your round and blamed it on concentration? Golf is a strategic game that requires a great deal of mental sharpness and coordination in order to end up on top.

By calculating that odd shot, considering all the variables that may affect the ball in the air or on the ground or even adding up your score, you are keeping your brain sharp. No matter how old (or young) you are, golf will always challenge your mind teaching you to stay calm and collected so as to make that birdie look smooth and simple.

In addition, an abundant supply of fresh air will help you to keep cool under pressure when deciding the best strategy for your next shot.

3 Golf helps you reduce your stress levels

You’ve had a tough week at work and that project you’ve been working on for months needs to be presented on Monday morning.  You call your golf partner, tee off early on Saturday morning and let those endorphins start kicking in! That’s what golf is all about.

Just taking that stroll out into the open green field, breathing in the fresh air and enjoying a bit of sun can really stimulate your body to produce endorphins, the feel good hormones that will boost your mood naturally in a way no anti-depressant ever could.

Being away from the usual stresses of modern life such as mobile phones can really help you relax and reduce your stress levels.

4 Golf is a social and family sport

Golfing is a great way to spend time with friends, family or colleagues in a relaxed environment away from the office or home. This however does not mean that business deals are not conducted while playing a round of golf, quite the contrary. In numerous countries around the world golf is commonly practiced with the intent of improving business relations or even sealing an important business deal. Few other sports allow you to spend various hours outdoors strolling in a beautiful and peaceful environment and engaging in conversation.

When golfing with friends and family alike, you have the chance to bond over a low impact, high interaction sport. Unlike tennis where you are too far to have a chat while playing and too exhausted to have a chat between games, golf is ideal when it comes to improving interpersonal relations.

5 Golf improves your bone health

Spending a few hours outdoors on a beautiful sunny day is a great way for your body to produce vitamin D.  As an essential vitamin for bone health, for regulating the growth in skin cells and regulating the amount of calcium and phosphorus in the blood, Vitamin D should not be underestimated. Many Australians choose to take tablets or supplements to top up their vitamin D levels although there is nothing better than a wonderful game of golf with your friends on a sunny day.

Just don’t forget to take the necessary precautions with regards to sunlight! Always apply 30+ sunscreen at least 25 minutes before exposing yourself to the sun, wear a hat and bring an umbrella if needed in case there is no shade on the fairway.

So don’t procrastinate, get on the golf course and by this time next month you will be fitter, healthier and happier!