Making the game of golf more accessible and welcoming to women.

Nutrition for Golfers – Fuel your Body to play your best!

Nutrition Plan for Golfers

What changes will you make to ensure your body is ready to perform? Some small changes like reducing sugar, alcohol, caffeine and hotdogs can make a big difference.

Golf works all parts of the body and requires cardiovascular, strength and flexibility. A typical golf game, including walking and carrying clubs, can burn 330 calories on average per hour. Nutrition is an important aspect of your golf game, as it supports your body’s needs while playing the sport, but outside of your game or practice it’s important to maintain a balanced diet. Proper hydration, and a variety of nutritious foods can help you perform well on the course.

Hydration

Water is essential to the human body, as it support cells in transporting nutrients, eliminating waste and regulating and maintaining body temperature. If you feel thirsty, you body is already heading toward dehydration, so it is important to drink water before you ever sense thirst. During practice or in a round of golf, the American College of Sports Medicine recommends drinking 3 to 8 fluid ounces of water every 15 to 20 minutes.

Eating Before you Play

The Sports, Cardiovascular and Wellness Nutrition group recommends fueling your body before you start a game or practice. This includes a carbohydrate-rich snack or meal to fill up muscle stores. Protein is also important to build and repair muscle while helping reduce post-exercise soreness. A pregame meal or snack could include a meat sandwich on whole-grain bread, an apple with peanut butter or cottage cheese with grapes. Don’t choose foods in your meal or snack that are hard to digest such as high-fibre or fatty foods.

Fueling During Play

During your golf game or practice, you need to replenish the fluids and energy you have used. Take advantage of a breaks to re-hydrate and eat a snack. Eating replenishes your carbohydrate stores to help you maintain concentration and the accuracy of your shots. Try easy-to-digest carbohydrate foods such as a piece of fruit, a sports or cereal bar or a sports beverage that provides quick sugar and fluids.

Recovering From Golf

Recovery nutrition helps your body restore fluids, electrolytes and muscle glycogen and also repairs and stimulates muscle growth. For your body to recover it is recommended by the Sports, Cardiovascular and Wellness Nutrition group to have a snack or a meal that includes fluids, protein and carbohydrates within 15 to 30 minutes after your round of golf or practice. Easy carbohydrate and protein snacks include chocolate milk, dairy-based fruit smoothies or a balanced meal with lean meat, whole-grains, and fruits or vegetables.

Source: Lindsay Stern is a registered dietitian and licensed nutritionist who has been working in community and clinical nutrition since 2006. Currently she specializes in wellness and prevention and has been a certified Health and Wellness Coach since 2012. Stern holds Master of Public Health nutrition from the University of Minnesota.



Cabot Stole My Heart

September 2018 I was lucky enough to take a trip to Cabot in Inverness Nova Scotia with a group of members from Oakfield Golf & Country Club. I was embarrassed to say it was my first trip to either course. Working around golf courses I had heard the stories and watched people’s eyes light up when they recounted their experiences. I didn’t think I was a fan of links style courses where you are blown over from the forces blowing off the Atlantic Ocean. People told me how cold it was, but that never seemed to bother them. How could that be? Playing in windy conditions is annoying, grinding it out on every shot is very tiring and I have never been a fan of cold temperatures,drizzle and whatever else mother nature could throw at you.

From the moment you pull up to the property you know you are going to experience something very special. The wood, stone and glass on the buildings seem to have always been part of the landscape and just blends seamlessly into the links. The staff on and off the course were very welcoming and friendly and did everything to make your stay first class. When I arrived, I stood at the back of 18 green watching a group finishing up with their caddies and a bright blue sky in the background and it looked like something out of a Hollywood movie. At that moment I knew this trip would be special.

After being offered a homemade cookie before your first tee shot on the Links that afternoon I was mesmerized by the views. The ocean has a way of calming you and making your golf swing seem effortless. At the very least it reminds you there are more important things in life than your golf score. Breathe it in! Every hole was picture perfect with a view to the ocean. And the weather…I couldn’t tell you what it was like. All I knew was the course demanded my full attention. After the round we shared storied over dinner, drinks and live music at the Public House. Accommodations were first class with an amazing view of the ocean.

Day 2 we teed it up at The Cliffs. I didn’t think Cabot could get any better and then you play the Cliffs! The views were spectacular, and every hole offered up risk and reward. I never wanted the round to end. We sat on the signature white couches high above the cliffs on the back of the 18th green to watch our playing partners finish up. Nobody wanted the day to end. Driving home I was planning my second visit to this golfer’s paradise.

In late October, three girlfriends and I returned for the day to play the Links. The flags were sideways, temperatures dipped to -3 with the windchill but we smiled and laughed. It was a great day!

If this course isn’t on your bucket list it needs to be. Grab some good friends pack all your outerwear and do it! You may just find what you are looking for – a gem in our own backyard. I am looking forward to returning in 2019 but might just plan a summer trip!



Handicappers League 2019

Donna Bonner – 2018 Club Champion

Introducing our 2019 Handicappers League!

In 2017 Metro Ladies launched the “Competitive League” for those ladies looking to learn and play by the rules of golf. The group meets weekly and posts scores for the various league events. We have also hosted club championships and fun scrambles that mirror activities at traditional golf clubs. In 2018 the members of the league wanted to be more inclusive and invite other ladies to join their Tuesday night golf game and social and they felt “competitive” was not a term that would describe the atmosphere of comradery and fun. The Handicappers League is a way to track your progress over the season and have fun learning and playing by the rules.

Welcoming….fun…friendships…supportive…….fireball…happy….inclusive….informative….sambuca….friendly….educational…..sociable……entertaining…. enjoyable…laughs…encouraging…..so much fun!!…peach schnapps….challenging……fun….. the most non-competitive “competitive” league I have been in. Ladies Competitive League ladies use to describe the league.    The ladies decided, with Sara Wilson’s blessing, to change the name of the League.   So, the League was given a new name, the Handicappers.  We feel the name is more representative of who we are.

Now on to the “golf” part of the League.  I hope you are thinking; what is the League all about?  Should I join? 

There is one commitment you must make to be a member of the League: to establish and maintain a handicap.   This does mean following the rules, keeping accurate scores and entering in the Golf Canada website.  No worries, you will be supported throughout the season starting with a rules session with Sara.  It is all a learning process and we learn the rules together.
Your Metro Ladies fees include:

  • the cost of being a member of Golf Canada
  • Rules session and rule book
  • Access to all regular Metro Ladies games offered
  • One swing clinic and One short game clinic
The Handicappers include a wide range of skill levels, so no need to feel you are not a good enough golfer.  Having a handicap will entitle you to play in ladies tournaments like annual Ladies Field Days held by various golf courses. 

Since its inception in 2017, about 16 ladies play 9 holes every Tuesday night mostly at the Grandview Golf Club.  Ten of the games are included in the Handicappers 10 week tournament.  Scores are kept and tabulated for gross and net scores.  There are awards for various categories at the end of the season.  Last year we introduced a fun scramble at the end of our season. 

Throughout the season, we have a blast while playing golf.  Photos are taken and posted, support given for both great and disappointing shots all while we eat and drink to golf and friendships after each game.  We hope you will consider joining us for the 2019 season.

 Tina Webber –League Captain



Women taking up sports later in life, just for the love of the game

Kelly Cahill, manager of a health-care company in Halifax, isn’t a total sports newbie – for years she has been a runner and hit softball diamonds. Her foray into golf started because she wanted to play alongside her husband, a long-time golf enthusiast, so she joined PGA of Canada pro Sara Wilson’s Metro Ladies Golf Inc. club four years ago to brush up on the game.

“I’ve since dropped the husband and kept up golf,” says Cahill, 41, the mother of a 10-year-old son.

The first few times on the links were “terrifying” because she was new to a sport that’s male-oriented, but she has since gained many friends and opened herself to other athletic and social adventures. She even plans to take up curling this fall after experiencing an event put together by Metro Ladies Golf.

Click here to read the entire article



Build your confidence on the first tee: How to Prepare to play your best!

Honestly, who hasn’t had the first tee jitters. At all stages of our playing careers we have all experienced anxiety, butterflies, elevated heart rate and sweaty palms on the first tee.

Whether you are playing for the first time, competing in your first amateur tournament, competing in a professional event, entertaining clients for business golf or playing in a club championship, we have all experienced nerves on the first tee.

The preparation you take in the weeks or months prior to your golf game will help you relax and enjoy your day. Once you understand that all golfers feel the same way on the first tee, you can use the tactics below to alleviate your stress. Professional golfers often get anxious about performing in front of a crowd and it is compounded if they know they haven’t put in the practice. The game of golf is played over 18 holes with all types of shots and terrains being tested, so reduce the pressure by relying less on making a perfect first tee shot and focus on what you can do well.
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5 Tips for Women to Get into Golf

The return of warmer weather has many thinking about outdoor activities. If you are a women thinking about giving golf a try this year check out these 5 tips to getting into golf:   Read More >>>



International Women’s Day – How will you mark the day?

Local female golf pro marks International Women’s Day by removing barriers to women’s golf

March 7, 2016  For Immediate Release

Halifax, NS  Sara Wilson, a PGA golf professional wants to mark International Women’s Day by removing the barriers women face today in golf. “The male-oriented environment is a major barrier to golf for women along with cost, limited skill, time, family constraints, lack of golfing friends as major barriers to golf for women,” says Wilson.
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It’s Never to Late to Learn to Golf

Meet Debbie
She has proved you are never to late to start to play golf! Speaking to her last fall she must have played every day until the snow began! Hope she inspires you to get out there!   Read More >>>



Why You Need Your Own Clubs

Ladies, learning to golf this year? Why you need your own clubs.

Golf clubs are not all the same. The worst thing you can do for your development is tell yourself you will buy a set of golf clubs once you get better. The truth is you will get better sooner with a set of clubs fitted for your skill level and body type. Ladies golf clubs are lightweight with graphite shafts, shorter, more flexible and have smaller grips. These features will suit many females out there.   Read More >>>



Fall is Here! The Perfect Time to Prepare for Golf Season

Use the time away from the course to become a better golfer. Sounds funny, but you will see results! We all know undergoing a change of any kind takes time. Whether you were working with a golf instructor, relative or friend, swing changes we try to implement need careful practice in order to become a new habit. Be reasonable with your expectations. We are all guilty of feeling as though a golf lesson will fix our swing. But the truth is that only with proper, careful practice will we see the positive results. Follow these steps to be prepared to play better golf next spring!   Read More >>>



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Our goal for 2020 is to see more girls 13-18 playing #golf We will support them every step of the way. Offering female mentorship, trained female coaches PGA of Canada organized programs fun! Thanks to Golf Canada Foundation Women's Grant for the support! ow.ly/yNdX50xUzyA ... See MoreSee Less

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Heard the news? We are launching a new #juniorgolf League. No experience needed or a place to play #golf Metro Girls Junior Golf League will be a fun place to spend the summer! Golf Canada mailchi.mp/5d053329dded/launching-spring-2020-metro-girls-junior-golf-league ... See MoreSee Less

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Our goal for 2020 is to see more girls 13-18 playing #golf We will support them every step of the way. Offering female mentorship, trained female coaches PGA of Canada organized programs fun! Thanks to Golf Canada Foundation Women's Grant for the support! http://ow.ly/hFHG50xUzyB

Heard the news? We are launching a new #juniorgolf League. No experience needed or a place to play #golf Metro Girls Junior Golf League will be a fun place to spend the summer! Golf Canada http://mailchi.mp/5d053329dded/launching-spring-2020-metro-girls-junior-golf-league

2020 Golf Memberships will be available March 1!
Calling all ladies: Regardless of your ability you can play #golf with us...but only if you like to have fun! 😀 Details will be launched on our website soon http://ow.ly/RsIv50xQcpU

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Testimonials

I loved my lesson! Sara makes you feel very comfortable from the very beginning.
Julie M.

Contact

Sara Wilson Director & Coach

E-mail: metroladiesgolf@gmail.com

Phone: 902-449-2062

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