+ Can I do the workouts more often than 3 times per week?

VIDEO ANSWER: Can I do workouts more often than 3 times per week?

The the most important thing to get your head around here is recovery. With training, we are breaking the body down to some extent and then during recovery we are getting the body to adapt to the stress of the training, boucing back better and stronger in the process.

Training three times per week allows four recover days. If you train four days per week you limit that number to three. And five days of training per week restricts reovery to just two days. The risk as you move up in training days is that the body doesn't adapt and get stronger but instead continues to just break down. Lack of results. Potential for pain & injury.

The main things to factor in are: what is your quality & quantity of sleep like; are you eating lots on nutrient dense foods; and how much golf are you playing?

The maximum number of times we recommend doing strength training each week is 5. But, as mentioned this would require limited golf, maximum sleep and a good dose of high quality protein & vegetables.

+ I’m not sure about my form on an exercise or what I should be ‘feeling’. What should I do?

VIDEO ANSWER: I'm not sure about my form or what I should be feeling. What should I do?

Try to copy the video as closely as possible. If you are still not sure you are moving correctly, please post a video of yourself doing the exercise in our private Facebook group along with your question. You’ll receive an answer from a coach within 24 hours.

Once you've recieved this answer and tried the exercise again, If you are still not clear we can cover the movement and the key form tips in the weekly group coaching call.

+ What should I do if I have pain with a particular movement?

VIDEO ANSWER: What should I do if I have pain with a particular movement?

If the pain is significant, sharp, 'bad' pain please leave the exercise out of your workouts until we can resolve the issue for you.

In this situation, post a video of yourself doing the exercise in the private Facebook group with your explanantion about where it hurts. You’ll receive an answer with 24 hours. If we need to we’ll update your program with a variation or new exercise as a replacement to resolve the pain.

+ I’m following the Programs but what should I do in between workout days?

VIDEO ANSWER: What can I do in between workout days?

Your priority in between workouts is to recover for the next workout, while staying active and getting your steps in.

Walking just by itself is a great recovery tool as it stimulates blood flow to muscles but won't cause further damage. You can also use a foam roller, follow your daily Golf-Specific Mobility Routine and/or go for a light cycle, jog, hike or swim.

Short game practice, swing drills or hitting a few balls are also encouraged!

+ What types of foods should I be eating? Where can I find meal ideas?

VIDEO ANSWER: What types of foods should I be eating?

Try to consume mostly what we call 'WHOLE FOODS' as opposed to 'PROCESSED FOODS'. WHOLE FOODS include fresh fruits and vegetables, whole grains, beans and legumes, whole fresh cuts of meat and poultry, seafood, and nuts and seeds.

Emphasising protein, vegetables & fruit that are as close to their unprocessed natural form as possible at meal times will help you lose fat, build muscle and strength, feel full, dial down hunger, and improve your health.

Keep meals simple. Things eggs and fruit in the morning. Chicken and salad for lunch. Fish & steamed vegetables for dinner.

You can still enjoy lots of the 'less healthy' foods you love. Just plug them into MyFitnessPal and ensure you are still in a calorie deficit to ensure you continue to lose weight.

Danger Foods When Trying to Lose Weight: Soft drinks, juices, potato chips, alcohol (especially beer). The problem with these foods is it's easy to overeat them without feeling full.

The last thing to say here is that nuts can be a problem for many people trying to lose weight as they are high in calories and easy to eat a lot of. While healthy, this will stop weight loss in its tracks.

+ I’m drinking lots of water and peeing all the time. Is this normal?

VIDEO ANSWER: I'm drinking lots of water and peeing all the time. Is this normal?

Drinking your bodyweight x 0.033 in litres of what per day is a BIG chnage for many people. But it's an important part of losing weight and improving health & performance.

When you first make this change, the urge to pee may come on more frequently. Please be aware, there is always an adjustment peirod whne you change anything about the way you eat or drink so give your body time - up to 2 weeks.

After two weeks, if you are still peeing more than you'd like consider how you are drinking your water: is it a steady flow of small sips or are you forgettin about ti and thne chugging down a litre in 30 secs? Try the former.

The last thing to cover here is mineral balance. If you throw a whole lot more water into your body it often feels like it is having its mineral balance diluted to it just tries to get rid of the water as quick as possible. A solution can be adding minerals back to the water you drink via a pinch of high quality sea salt in every litre of water.

+ What if I don’t have the equipment required for a particular exercise?

VIDEO ANSWER: What if I don't have the equipment required for a particuar exercise?

This is a common problem and to solve it you have two options:

Buy something new to allow you to perform the exercise: A set of adjustable dumbbells, some resistance bands and a medicine ball will let you perform A LOT of different, highly effective exercises.

Reach out for help: we can always substitute the exercise in your program for something that suits your current equipment set up. Do this via the Facebook group or on a Weekly Coaching Call.

+ How do I know if the weight I’m using for an exercise is too heavy, too light or just right?

VIDEO ANSWER: How do I know if the weight I'm using is too heavy, too light or just right?

If you want results, you’ve got to challenge yourself. That means using a weight that is heavy enough to force your muscles to have to adapt. Your weight should make you work for those last few reps, without compromising your form. Your weight is too light if you don't start to struggle during those last few reps and you could easily keep going at the end of the set.

You should start to feel the work from the very first rep and if you feel like you'll have no problem getting to the end, it's probably too light.

The exercise you're doing can also help determine what weight you use. Big strong muscle groups like your legs for example require heavier weights. Smaller muscles like your biceps for example require small weights.

Ultimately, it all comes down to listening to your body, and some trial and error! Feel free to post videos of yourself to the Facebook page and we can help you further with weight selection.

+ What if I go on holiday?

VIDEO ANSWER: What if I go on holiday?

Aim to keep following the program! Why let a holiday get in the way of results? If you won’t have any equipment, look around at the holiday destination for a gym you could use. Or, worst case, reach out and we can tailor a Holiday Workout for you to cover the time you’ll be away.

+ What if something major happens & I can’t finish the Program?

VIDEO ANSWER: What if something major happens and I can't finish the Program?

Sometimes life gets in the way. For big life events (death, natural disasters, family emergencies etc.) we are more than happy to pause your membership and let you pick it back up when things get back to normal.