Quadriceps Myofascial Release and Knee Pain

During the past few weeks, so many people and tennis players around me have been complaining about some kind of knee problem. I listen, look at them to see how they stand and move, touch and squeeze here and there on their quadriceps, they squeak and jump up in pain and think what a magic that I found this painful spot just […]

quadriceps myofascial release

Strong shoulders important for athletic and mental performance

Rounded Shoulders Detrimental to your Athletic and Mental Performance

Rounded and slouched shoulders, so called shoulder-rolled-forward effect, are a common sight these modern days. We sit too much, hunched over the keyboard, iPad, laptop, phone, book, driving, or just chilling in the sofa. Even when we sleep on the side, our shoulders are rolled forward and together. This is tremendously detrimental to your athletic performance. Besides the visual, it also […]


Don’t Believe in Overtraining

Whether you are an elite tennis player, recreational player, other athlete, fitness warrior, or if you exercise mostly for health and wellbeing, you probably want to improve. Tangible improvements motivate us to keep going. Persistence, discipline and perseverance is needed in any activity where you want to achieve high level skills and mastery. In fitness training we train longer, more […]

squats, intense training, but not overtraining

kettlebell swing best exercise for serious athletes

Kettlebell Swing a Must Exercise for Every Athlete

The ketlebells are brutal but have unbelievable benefits for any athlete. Especially the athletes who generate power through the hips (tennis, baseball, golf, martial arts, etc) should definitely consider kettlebell training. And for the non-athletes, kettlebells burn a lot of calories and get you lean, in addition to improving your endurance, strength and posture. Even though the kettlebells have been […]


What is the Best Protein for Athletic Performance?

What is the best protein for athletic performance is a question I get A LOT. And how much? In my bodybuilding career (which is now 15 years ago… I have been a tennis player and athlete since then), I was stuffing myself with protein from early morning to late night, regularly eating 250–350 grams a day. When getting ready for […]

How much protein for best athletic performance

Eating fruit will get you lean

Get Lean Eating Fruit

Fruit is the most perfect food both for athletes and non-athletes. Mother nature did a great job to package an incredible amount of vitamins, antioxidants, minerals, phytonutrients, fiber, sweetness, sourness, juiciness and much more in one delicious package. But unfortunately, there is a phobia of eating fruit out there. The misconception is that fruits will make you fat, diabetic, and sick. […]


Foot Massage to Release and Stretch Tight Hamstrings

Tight hamstrings and a foot massage? The correlation doesn’t seem to be obvious immediately, but they are surprisingly connected. Tight hamstrings muscles is a common problem among athletes and non-athletes. We sit too much. We live stressful lives, hunching over at the desk or in the traffic. We have a bad posture: rounded back, head forward, slouchy shoulders, tilted hips. The entire […]

Foot-Circles-And-Points

Expand Your Comfort Zones

Expand Your Comfort Zones for Greater Success in Sports and Life

Now when the summer is approaching, many of us start thinking about the beaches, vacations and swimming suit season. What have we done to our bodies over the winter holidays??? I often mention that the summer body is made in winter. Even though the winter is far gone, it is still not too late. Now many people decide to go on an […]


Dehydration and Workout: Tired & Unmotivated to Practice?

Dehydration and workout motivation, or rather “unmotivation”, go hand in hand. If there is a bathroom in close proximity, it takes about 2 minutes to go pee-pee. It doesn’t seem so much, but if you have to go every hour and in situations where a pee-pee break may seem less appropriate or disturbing to your surroundings—school class, business meeting, middle […]

carrot apple ginger juice and me

hip-flexors anatomy

Tight Hip-Flexors, Self-Myofascial Release and Back Pain

Tight hip-flexors are a major problem for any athlete or fitness enthusiast. Shortened and tight hip-flexors inhibit the gluteus muscles (booty) to fire correctly and your movement on the tennis court is less powerful and efficient. When your glutes don’t work how they should, other muscle groups need to compensate and eventually become overloaded. After some time of this dysfunction, […]