Natalie Gulbis represents a modern, health-conscious face within the LPGA. Known for her dedication to fitness, Gulbis takes her conditioning seriously to maintain her driving average. Here’s a look into her workout routines, diet, and overall approach to staying in shape, along with insights from other LPGA players.
The Importance of Core Strength
David Leadbetter, an internationally known golf instructor, emphasizes the importance of core strength in golf. Strong abdominal and back muscles help golfers maintain balance and add power to their drive. According to Leadbetter, stabilizing the lower body allows the upper body to work faster.
Gulbis echoes this sentiment, noting that the twisting motion in golf places significant strain on the body. Strengthening the core improves balance, provides strength for exercise, and protects the abs and lower back.
Natalie Gulbis's Workout Routine
To maintain her 252-yard driving average, Natalie Gulbis works out five days a week, with each session lasting 1 1/2 to 2 hours. Her comprehensive workout includes cardio, lifting, and stretching, with an emphasis on core strength and stability.
A typical workout includes:
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- Cardio: 15 to 20 minutes of active stretches and lunges.
- Lifting: 30 to 40 minutes of exercises like bicep curls with 20-pound weights and bench presses with 100 pounds.
- Core Work: Crunches and exercises using a stability ball for balance and core strength.
- Explosive Exercises: Fast push-ups and jumping jacks to build endurance and agility.
Gulbis also incorporates variety into her routine by taking kickboxing, hip-hop, or Pilates classes.
Diet and Nutrition
Like many LPGA players, Natalie Gulbis has adopted a low-fat, high-protein diet. Her typical daily meals include protein shakes and bars, large salads, lean protein, and steamed vegetables.
Other LPGA Players' Fitness Approaches
Nancy Lopez
Golfing pioneer Nancy Lopez emphasizes endurance and joint preservation. At age 50, Lopez does much of her workout in her pool to protect her joints, jogging and running against the water's resistance and doing pull-ups on the diving board. Her pool work strengthens her upper and lower body, boosting both endurance and driving distance.
Lopez also uses elastic bands for flexibility, 5-pound weights for bicep curls, and a balance board to work her abs. She focuses on building endurance, especially considering the long hours spent on the course.
After years of managing her weight, Lopez has settled into a low-calorie, high-protein diet, typically choosing salads with lean protein, fruits, and vegetables.
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Laura Diaz
Laura Diaz, with a driving average of 255 yards, dedicates more time to workouts than ever before. She focuses on maintaining her game while balancing pregnancy and postpartum fitness.
Diaz emphasizes core strength, focusing on tightening her abdominal muscles during all exercises to generate speed from her core and legs. Her leg workouts include various lunges and squats, sometimes with 8-pound hand weights. She also uses stretchy bands for upper body maintenance to avoid injury and protect her rotator cuff.
Like Gulbis and Lopez, Diaz maintains a balanced, low-fat diet with plenty of protein and salads, meal bars, protein cereals, and peanut butter sandwiches on the course.
Additional Wellness Tips from Natalie Gulbis
Natalie Gulbis shares additional wellness tips on her WordPress blog, emphasizing the importance of tracking food intake and maintaining a consistent routine.
Workout Early
Working out early, preferably first thing in the morning, is a great way to wake up your brain and body and sets the tone for the rest of the day. Gulbis recommends sleeping in workout clothes or having them readily accessible. Her favorite early morning workouts include running, hiking, and yoga.
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Keep a Food Journal
Keeping a food journal is simple, tedious, and effective. Whether it's a handful of M&Ms or a few french fries, tracking everything helps with accountability.
Daily Diet
When trying to lose weight, Gulbis focuses on high protein, lots of vegetables, and low sodium meals with a small cheat. A typical day includes:
- Two cups of coffee
- Protein shake (chocolate whey, chia seeds, nut butter)
- Snack (protein bar, 250 calories or less)
- Lunch (protein shake or chicken, fish, salad - about 500 calories)
- Snack (protein bar or cappuccino with almonds - 300 calories or less)
- Dinner (beef, buffalo, or fish - 4-6 oz)
Vitamins
Taking vitamins is crucial for maintaining brain and body function. Gulbis recommends Brain MD pack Vitamins, which she buys on Amazon, to keep her mind focused and reduce cravings.
Enjoyable Workouts
Finding a workout you enjoy is key. Gulbis's favorites include paddle boarding, hot yoga, and group classes. She also utilizes fitness videos on YouTube, especially when traveling, recommending Boho Beautiful and Tone It Up.
Weigh Yourself
Weighing yourself first thing in the morning helps with accountability, and seeing success can be a great motivator.
Set a Date and Reward
Set a date when you can complete your goal, and pick a non-food reward.
Cheat Meal
Allow yourself a cheat meal, but don't weigh yourself the next day. Gulbis has eaten up to 1000 calories during her cheat meals.
Hydration
Drink your ideal weight in ounces of water every day. Tracking water intake is essential.
General Wellness Tips
Plan Ahead
Plan ahead for fitness facilities when traveling. Choose hotels with gyms, pools, or nearby walking trails.
Use DUFL
Consider using DUFL to ship workout clothes and sneakers, especially for work trips where suitcase space is limited.
Pack Healthy Snacks
Always bring healthy snacks like protein bars to avoid unhealthy temptations during travel delays.
Sleep and Recovery
Prioritize Sleep
Adequate sleep is essential for energy and performance. Gulbis aims for 8.5 hours of sleep per night.
Establish a Nighttime Routine
A consistent nighttime routine can improve sleep quality. Gulbis's routine includes a bath, laying out clothes, and preparing water and snacks for the next day.
Use Sleep Aids
Consider using melatonin to aid sleep. Gulbis takes 5mg of melatonin.
Create a Relaxing Environment
Keep the lights low one hour before bed and listen to relaxing music or watch something calm on TV.
Practice Sleep Meditation
Find a sleep meditation to practice if you have trouble falling asleep.
Golf-Specific Tips
Warm-Up and Alignment
Focus on alignment during warm-up. Use alignment sticks to ensure you start in the best position.
Pre-Round Routine
Arrive at the golf course at least 30 minutes before your round. Spend time stretching and warming up on the range.
Putting Green Practice
Practice both short and long putts to get a feel for the speed of the greens.
Equipment Check
Ensure your equipment is properly set up. Work with a local rep or golf pro shop to optimize your clubs for distance and direction.
Pre-Shot Routine
Develop a physical and mental pre-shot routine. Focus on one key element during your swing.
Stay Athletic
Remember that golf is a sport. Avoid overthinking technical aspects and focus on athletic movement.
Stay in the Present
Focus on the current shot and avoid dwelling on past mistakes.
Know Your Distances
Know how far you hit each iron. Write down the distances for each club.
Winter Training
Putting Practice
Work on your putting stroke indoors using a straight line as a guide.
Stretching
Stretch for 15 minutes a day to maintain flexibility.
Club Maintenance
Get your clubs re-gripped for a fresh feel.
Swing Changes
Make swing changes in front of a mirror indoors.
Mental Game
Read a golf book about the mental side of the game to improve focus.
Core Strengthening
Strengthen your core to improve drives and prevent injuries.
Club Check
Ensure your clubs' loft and lie are properly set up.