Why Is An Athletes Wellbeing So Important

Wellbeing .... What does that actually mean?
Well ... we all may interpret it differently

Wellbeing to me is a life that has a sense of purpose, a soul that has freedom and a body with health and vitality.

And where does that fit in to the sports industry, achieving goals and a level of 'success'. and what to do when we end our careers

Drive determination and focus are key components on the path to success their importance is immeasurable, It's these components which sustain the success of an athlete but it is also these that, when employed for long periods of time can produce a detrimental effect on an athletes well being.

Its exhausting sustaining such a high level of enthusiasm, Imagine athletes as high performance cars, they move fast win races but even these cars need time to cool down and receive repairs.

There are always newer models being build designed to work harder, move faster and out perform current models.
You are working at your physical optimum level, training harder, and constantly perfecting your technique but another is still a head of you in the race. What if you are getting older and find yourself struggling to keep up with the others. And what if you are on top but others are nipping at your heels?

All these issues can produce high levels of anxiety, depression, frustration etc. Lets not forget the added pressures and expectations from your sponsors, management, fans. Although we can often receive valuable help from sports psychologists, therapist and other experienced individuals, How do we stop our overall well being from being effected during the moments of our everyday lives, How do we induce the feelings we had when we first tasted success, when the joy of the activity out weighed the need for a win. How do we find joy and happiness in the little things and stop the element of winning being the high (the drug) that keeps us happy.

Our mind is the strongest tool that we have in our arsenal and it takes true strength to utilize its incredible power. Although we can seek help from others..... ultimately it is down to ourselves.

Gluten Free Diet Beneficial for Athletes Yes or No?

For thousands of years we have consumed, cultivated and milled wheat, spelt, barley and rye.  We have used it as a staple part of our diet with nourishing benefits.  These gluten free substances were milled in a manner which were wholesome and simple, the milling process helped retain all the natural goodness.
Then in the industrial era the process changed.  Many crops were protected with synthetic chemical based substances, Mechanical technologies were used to harvest and mill, all which increased the crop yield produced to keep up with consumer demand.  Finally we learnt how to alter the genetics of these valuable substances for a lighter, fluffier bake. (click here for further details of the modern milling process)

Roman Stone mill and oven

But what does this mean....?  Well lets start with the basics.  Gluten consists of two proteins Glaidin (which is what people react badly to) and Glutenin.
Flour when mixed with water forms a cross linked network of proteins, this produces an elastic type dough helping the dough to rise.
When this protein is digested and exposed to the cells of the immune system of an individual with a sensitivity to gluten, there arises is a miss communication. The immunity cells mount an attack considering the protein to be a potential threat.

For those with coeliacs disease the gluten also attacks the walls of the digestive tract.  The result of this is an over activity of the immune system, inflammation in the bowl causing the malabsorption of food and nutrients and the need for the digestive system to be cleared to remove the problem.  This is why many coeliacs lose a lot of weight even if they are eating large amounts, the body empties itself before food can be properly processed.

Studies have also shown that those who do not have gluten sensitivities can also have some negative reactions to gluten (modern milled) including bloating, fatigue and stool inconsistencies.
Other studies have shown that many cases of neurological illness may be caused or exacerbated by gluten.

So how does a gluten free diet enter the world of sports. Well there is some controversy here. We must not forget that whole wheat products are beneficial to the body.  Studies have been performed to compare the effects of gluten filled diets to gluten free diet in athletes (take a look at the link to see the results the gluten free athlete).  Unless an athlete has a gluten sensitivity/ coeliacs there is no medical proof to suggest that a gluten free diet will improve their performance.
But here are some benefits which many athletes have reported

Weightloss/ feeling lighter on your feet

Increased strength
More energy
Mentally sharper
Better quality of sleep
Feeling fresher and more alert 

I think it is wise here to mention that when entering a gluten free diet athletes often turn to different types of food which also help improve overall health, packed with essential proteins and blood sugar stabilizers
Foods such as Lentils, chickpeas, various types of beans, gluten free porridge, brown rice, quinoa etc.
I am possibly bias towards the gluten free life as I have coeliacs disease myself. Since removing gluten completely from my diet (this includes vinegar made from barley......be careful gluten is hidden everywhere). My life has improved dramatically. especially the lifting of a debilitating mental fog.   Removing even a small amount of gluten from your diet may not produce miracles but it can't hurt!

Understanding The Body to Maximize Golf Performance (with TrackMan)

Becoming a supple leopard!!!

Great meeting with the lovely Gavin Armstrong PGA professional based at Trevose Golf Club Constantine Bay, Cornwall .

It is always nice to meet with like minded health fanatics like myself.
As a yoga instructor I have always been taught to be aware of body alignment and postures, to grow in to the position and to consider each movement in relation to the joints, hips and torso alignment.

However this meeting has set me down the road less traveled!
Originally with a professional cricket back ground Gavin Armstrong is no stranger to the concept of improved athletic performance, Now gracing the golfing scene his view of the golf swing is rather refreshing.

Surrounded by high tech equipment I watch as he takes a swing, 'This equipment' (The TrackMan Radar) he explains 'measures everything you need to know about your swing' The TrackMan accurately records ball speed, attack angle, club path, face angle etc. It also captures the golf swing with a built in HD video camera or with the use of external cameras'. Gavin's goal is to increase his swing speed to 140 mph and compete in the RE/MAX World Long Drive Championship, having reached 130 mph his goal is not far off!

 

                                                                        TrackMan

'So'.... I ask inquisitively 'where would you like me to fit in to this'

Gavin regularly attends my yoga for golfers classes, which concentrates not only on correct body alignment, flexibility and strength, but also includes space and body awareness, emotional and mental focus and control, stress release, nutrition and natural ways to heal the mind and body and spirit.

He then explains to me the concept of dysfunctional movement in the body, a concept I hadn't really considered in full before....'take a look at this book' (Becoming a Supple Leopard by Dr Kelly Starrett) and he hands me what seems like a weight training aid. 'Lets see if we can combine a few skills'........ noticing my expression, he laughs and says .....'you've got a lot of homework to do!'

'Don't worry' I confidently state 'ill carry it with me everywhere... I'll even use it to do dead lifts in my spare time'

Some light bed time reading!!!!

Follow my blog as we address holistic health, wellbeing, strength, fitness, golf tuition, yoga ... and generally think outside the box when considering golf performance! See how our journey unfolds.

Get Refocused Go Back To The Start Again

The past few weeks I've been debilitated by the fog in my head, dithering about with know real direction. I have been getting very frustrated.......... I realised I needed some guidance

So I referred to a post I wrote a few weeks ago about clearing the mind.

"1. Write it down!...........A letter (that you'll never send).......a list........a story. Empty the confusion, the negativity the stress from your head."

Teaching Yoga can be very fulfilling but it can also be very frustrating and often quite draining. When you turn a passion in to a career sometimes the pure joy withers away.

Photo taken at 'The Point' at Polzeath Cornwall

Taking my own advise I wrote down a comprehensive list of all the reasons why I love Yoga........

1. To actively understand and feel responses in the body
2. Control of muscle movement and precision
3. Discipline
4. The use of different asanas (poses) to obtain particular results (flexibility, strength, balance, toning of the organs, stimulation of the digestive system, circulatory system and respiratory system)
5. To be at one with self , removing distraction and crippling thoughts, helps one to stop and live in the moment (grounding)
6. Calms the body at times of anxiety, frustrations, teaches recognition of emotional responses, and creates the ability to stop mid emotion assess and recover.
7. Breath control, learning to release tension and improve sleep, aid to control thought processes
8. Induces a state of inner peace and controlled reaction
9. Is non competitive and teaches to reduce competitiveness with ones self. Non judgmental, induces compassion for others
10. Can be practised any where
11. To unlock all the secrets of the body and invoke pure energy in to manifestation.

This had a profound effect because I remember now why I was so passionate about teaching.  Yoga is taught and experienced differently by each individual, there is no right or wrong way (as long as it is safe for the body and not detrimental to health and wellbeing)

All approaches that heal and protect the body (strength conditioning, physio etc...) have a valid place in fitness and sports, yoga can offer another option to your arsenal and can be used to complement all orthodox practices.
Yoga teaches skills that can help the individual disconnect themselves from the stress, anxiety and disappointment, to go home and use the skills yoga has taught them to let go of the frustration the competition and to find the pure joy and excitement of their desired profession.  To reconnect with their families and learn to be non judgmental and release stress in a productive safe way.  To know themselves, their dreams and goals in the purest of forms by taking time everyday to do something non competitive and restorative.  To know themselves better. To have something for themselves with out the pressures of doctors, physio's, management, media, the public, their sponsors. To be calm, to let go, to embrace some thing very special. Yoga helps people understand themselves on a personal level to be at peace with themselves. Helping recovery from depression, to induce solid changes and positive encouragement. To dig deep down on the rainiest of days and still make the sun shine...... or at least find a brolly.

This is why I started the practice.  Remembering the beginning of your dream, the passion and the joy it gives you and others is the most effective way to highlight your achievements so far and give you the propulsion to keep pushing forward.... 

When ever you are lost ALWAYS go back to the start again!

#7 YFG Completing our core beginner sequence

• Share on LinkedIn
• Share on Facebook
• Share on Twitter

So lets wrap up the beginners yoga for golfers core strengthening sequence. Many of you may have read each one of the post from the last few weeks and concluded that the moves in this sequence are much too easy!!........ This sequence to aimed at absolute beginners and for those who wish to return back to basic to banish bad habits. As the weeks move on each sequence offered will gradually become much more challenging. For those who wish try a more difficult sequence sooner, please contact me and I can provided you with a specific routine to suit requirements. 

So what does Week #7 offer...... Plank Pose — Kumbhakasana (koom-bahk-AHS-uh-nuh)

1. An arm balancing yoga pose 
2. A foundation pose 
3. Tones the abdominal muscles while
4. Strengthening the arms and shoulders 
5. Builds stamina and strengthens core stability
6. Lengthens the spine and aids in better posture
7. Instills calm, focus and endurance in the mind

This pose has quite a few variations to help beginners. 

1 Forearm plank

This is a good starting point and one many sporting individuals use. It is also useful if your arm and shoulder strength is lacking. When working with beginners who's core strength is just beginning to develop, I like to begin the position from lying flat on the floor. The reason for this is many beginners automatically lift their hips and bottom higher than the shoulders to enable them to maintain the position. This shifts a lot of the work to other areas of the body especially the shoulders and the legs and avoids full engagement of the core. By starting flat on the ground this error is easier to avoid.

Start the with move #6 in the sequence (cobra), elbows positioned directly below the shoulders (follow the correct direction for this from the previous post). engage the core muscles and pull the belly button inwards towards the spine. (imagine all the muscles are wrapping around the spine). Take a deep breath and lift the hips off the ground (knees still down).

Ensure there is a straight line from the crown of the head, down through the spine, through the tail bone down to the knees. Allow an exhale and observe which of the muscles are engaged. When you feel ready take another inhale and lift the knees and ankles of the ground, balancing on the end of the toes. With a weaker core it is common for hips to feel the need to drop, if this begins to happen lower the knees back down and keep the pelvis in line with the spine.

2 Full plank

The principle here is almost the same, Ensure the hands sit directly below the shoulders and the elbows are held in the the sides of the body. If your feeling confident inhale take your self up in to a full plank pose, alternatively you can start with the knees down  and build up the movement.

Once up in any of the variations, concentrate of engaging all the muscles in the body. Ensure all the muscles in the torso are engaged to support the spine. Although the shoulders are being held down away from the ears, push through the points connected with the ground (elbows or hands) across the shoulders blades and down the arm on the other side. This will held maintain a solid structure  through the shoulders. Take a minute to ensure your feet are equally balanced with weight on either side and push the backs of your knees upwards.

To help hold the position soften the elbows slightly and push them both slightly out sideways away from the body. Time held depends on the individual. I would suggest for true beginners to inhale as you lift, exhale and hold. Take another inhale and as you exhale lower your self carefully down (place your knees down first for a safety).

a conversation with Anna on Yoga

YFG #6 Lovely Strong Flexible Torso

We are nearing the end of our beginners sequence 'Yoga for golfers core strength' with only 2 moves lest in the sequence here is move #6 Cobra - Bhujangasana

 #1 Easy Pose With Twist (Parivrtta Sukhaasana)

#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)

#3 Easy Pose With Forward Fold - shoulder to opposite kn

#4 Cat Cow  - (Bitilasana)

#5 Balance Table - (Dandayamna Bharmanasana)

#6 Cobra - (Bhujangasana) or Upward Facing Dog

• Opens and releases tension in the shoulders, neck and chest 
• Stretches and tones the abdomen.
• Strengthens the entire back, shoulders and arms
• Improves strength in the wrists
• Improves flexibility and greater extension in the spine
• Firms the buttocks
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such as asthma. 
• Stimulates abdominal organs aiding in digestion
• Soothes sciatica

Start by lying face down on the mat, Take a moment to ensure that the spine is straight and a straight line continues from the head down to the tips of your toes. Your shoulders and hips need to be level either side of your body.

Your forearms should remain against the mat with your elbows against the body level with the chest and hands level with the face.

Push the palms of the hands against the floor and lift the shoulders from the mat. The forearms remain against the mat. Use the muscles in the center of your back to pull the shoulders down away from the ears. Engage the core and leg muscles pulling them in to the center line of the body. Allow a stretching sensation through the front of the torso.

A variation on this move is Upward facing dog. 

Whilst lying flat pull the hands backwards to sit level with the chest. Lift your shoulders as above. For the moment keep the hips engaged with the ground and genitally begin to straighten the arms (the arms can remain bent).