A five-sided golf ball? I know. It sounds weird. But wait, read on.

Imagine a golf ball that can get you a hole-in-one – guaranteed! Interested? What if that ball had 5 sides – impossible? Yes. But what if all you had to do was polish each side consistently to enable it to move perfectly towards the hole. Would you do it?

This analogy is about keeping your eye on the ball on and off the golf course.  What you do off the golf course impacts your entire game. There are five main areas in your life that fuel or fail your weight, health & wellness. You need to focus on all five areas consistently. Working together, they control your hunger, energy and performance every minute of your day…let alone on the golf course! You can look and feel fabulous on the course, feel better in your golfing outfit, comfortable with all the twisting and bending, wear sleeveless tops and maintain energy throughout your entire game.

Get more sleep. Yeah, we know. It’s one of the first areas we let slide in our hectic lives. But as it turns out, everything stems from sleep – cells renew, your body burns more fat, memory gets sorted, hormones are produced that help control your appetite. These hormones register when you are full.  A lack of hormones makes you more irritable, contributes to bad moods and adds to your weight gain.

Eat regularly. The trick is to eat on a schedule. People who do, lose more weight. Make it part of your daily regimen to NOT miss meals. And make sure you don’t have long gaps between meals. In truth, your body needs fueling every 3-4 hours – otherwise, your blood sugar and metabolism drop, causing irritability, lethargy and cravings. And the one meal during the day that so many people skip? Breakfast. Make sure you take the time to eat breakfast – it boosts your metabolism (and fat burning) and brings your blood sugar level, and consequently your energy level, back to normal after sleeping. Missing breakfast will actually contribute to your energy depletion. And you’ll crave bad foods as the day goes on. Your metabolism also stays lower without breakfast, causing you to burn fewer calories and therefore less fat!

Take in Nutrients. The idea is to fuel your body with the food it needs. Think natural and fresh. Fruits and vegetables, fish, beans and nuts are especially good for you. Many of the processed foods or prepared foods we eat today are empty calories – depleted of all nutrients. Organic foods, foods that are in season or foods that are frozen when fresh are better for you. And don’t forget to add fiber and water. Both of these will help you feel fuller for longer periods of time and aid digestion.

Hydrate during the day. Develop a habit of consistently hydrating during the day – not just when you are out on the golf course. A 5% drop in your body’s water level leads to a 25-30% loss of energy. And even with mild dehydration, your metabolism slows down by 3%. You could even be eating more by mistaking thirst for hunger!

Finally, work on your core strength. You will play better golf when you are in shape and have greater flexibility. The most important factor is your Core Strength. Your core anatomy is where the majority of the movements within the golf swing occur. As a result, your core must be flexible, strong, and powerful in order to execute the golf swing correctly. Strengthening your core can be accomplished with a few simple but effective exercises each day. Wherever you are, move. Take the stairs, stand up while you’re  on the phone, walk around – you might even try a few jumping jacks! You’ll work your core and also benefit by boosting your metabolism, burning more fat and improving the quality of your sleep and your moods throughout the day.

The five areas described above fit together like a jigsaw puzzle. They are interlinked, each relying on the other. As with your golf-game though, doing these five things every day is not about perfection – it’s about progress. If you want less flab, and more fab, energy, confidence and stamina on the golf course – focus on these five areas today.

Dawn Peters can be contacted at Dawn@NakedHealthGrp.com –  or give her a call at 877.653.4584 (877.NKD.HLTH).

Do you want to hit the ball longer? Do you ever feel tired or sluggish on the back nine? Do you feel muscle soreness and fatigue after a round of golf? Do you dream of playing in the LPGA?  If you answered YES to any or all of these questions, then golf fitness is the answer for you.  Perhaps you are already working out.  Fantastic.  Are you getting the most out of your workouts or just going through the motions? Did you know that certain exercises will improve your golf game? Not only will your score improve, but you will look and feel better. Isn’t that what we all want?  Here are some sample questions and answers demonstrating how fitness translates into a better golf game.

Do you want to hit the ball longer?

Golf requires power.  Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movements.  By improving your power, you will hit the ball longer.

Golf Fitness Tip:   Jump.  It doesn’t have to be high. Most of the power from your swing comes from your hips and legs.  Jumping incorporates those muscle groups.  Jump ten to twenty times during any given workout.  Do not worry about height or distance.  Just think about power.

Do you ever feel tired or sluggish on the back nine?

You can expect to walk between four to six miles depending on the length of the course and distance between tee boxes.  If you ride in a cart, you may walk one to two miles.  The best way to determine how far you’ve walked is to use a pedometer.  Also keep in mind how many times you swing your club, bend over to tee up or grab your ball, or squat down to analyze your putt.  If you do not have the physical stamina or endurance, the back nine can be very challenging.  You will make bad decisions, fatigue will negatively impact the quality of your shots, and you will end up with a higher score.

Golf Fitness Tip:  Interval Training.  Mix in high bursts of activity (15-30 seconds) during moderate levels of exertion.  For example, walk 3-5 minutes, then speed walk or run for 15-30 seconds.  Repeat 5-7 times.  Feel free to jump instead of run.

Do you feel muscle soreness and fatigue after a round of golf?

Stretching is key to reducing muscle soreness and fatigue.  It is also imperative for injury prevention.  When you stretch your muscles your ligaments and tendons loosen, allowing them to become less stiff and more flexible.  It also increases your range of motion within your joints.  Never stretch to the point of pain or discomfort.  Don’t bounce into the stretch.  Ease into it and hold for at least 15 seconds.  Breathe.

Golf Fitness Tip:  Standing IT Band Stretch.  Cross your right foot over your left (keep your weight in your left foot).  Reach your right hand over your head towards the left.  Push your hips to the right and breathe into the right side of your body. Hold and breathe for at least 15 seconds or more.  Switch sides.

Do you dream of playing in the LPGA?

“A goal is a dream with a deadline.” -Napoleon Hill.  Goals are important.  Why?  It puts your plan into action.  It drives you forward.  So go ahead and write it down.  Visually seeing your goal will get you that much closer to achieving it.  Let your goal become your reality.  Believe and you will achieve.

Golf Fitness Tip:  Do you have a golf goal?  Keep it simple.  Write it down. Look at it the night before you play.  Keep it in your golf bag.  Look at it after your round and reflect.

Now that we’ve introduced you to golf fitness, we want to hear from you.  What do you want to read about? Do you have specific golf fitness questions? Let us know.

Disclaimer: Before you begin any exercise program, consult your physician.  Look for qualified personal fitness trainers.  Make sure they are certified and ask for their credentials.  Some specialize in golf fitness.  A registered yoga teacher can guide you through stretching and mindful breathing.

Yvonne Lazarto is Women on Course member specializing in Yoga, Health & Fitness in the San Diego Community.  To learn more visit her website. http://yvonnelazarto.com