Undergrip Shoulder Dislocates

In the last article about the benefits of Shoulder Dislocates for Healthy Shoulders we practiced the overgrip dislocate exercise: the stick is in front of you and the palms are facing you, backward.  Another version—a possibly slightly harder one, called undergprip shoulder dislocates—is when the stick is behind you and the palms are facing forward. You may need to get your grip a little […]

undergrip shoulder dislocates

shoulder dislocates

Shoulder Dislocates For Healthy Shoulders

If there is one (one and only) exercise that you should do for the health of your shoulders, this is it. The modern man’s (and woman’s) shoulders are unfortunately quite dysfunctional. They don’t move in the full range of motion. The chest muscles are too tight and pulling the shoulders forward. The muscles in the upper back and rear shoulders […]

Hyper-extensions for strong and shapely glutes

Hyper-extensions are an amazing movement for the entire posterior chain of muscles. The glutes—and especially the gluteus maximus, the biggest of the gluteal muscles—are extremely important for your athletic performance and well-being. They do look very good too if they are beautifully developed. Unfortunately, unless you pay a lot of attention to your glute training, the chance is that they […]

hyper-extensions for strong and shapely glutes

Plant-Based Diet

3 Simple Facts on Plant-Based Diet for Optimum Performance

Plant-based diet impossible for athletes? Where do you get your protein? You need beef to get strong. You need milk to get strong bones. True or false? Often people hold misconceptions that vegans and plant-based athletes cannot achieve maximum athletic potential while pursuing their health goals. From my personal experience as a performance coach, injury prevention specialist, and a raw […]

Never Used Exercise to Eliminate Neck Stiffness

Neck stiffness can be so uncomfortable. You try to twist your head in all directions, pull and stretch the back and sides of your neck, press and massage behind your neck, but nothing seems to help. Being a tennis player, often in ready position and holding the racket in front of you puts the shoulders into forward position, with head […]

scalenes stretch to eliminate neck stiffness

feet and ankles

Basic Feet and Ankles Exercises for Pain-Free Performance

If you wish for a pain-free athletic life, your feet and hips are the most important structures in your athletic performance and injury prevention. Your feet and ankles impact the mechanics of the muscles and joints in the entire body, and if the mechanics are faulty, your entire body—especially the hips and torso—will suffer from faulty mechanics. Improve the strength […]

My One Day Raw Vegan Menu Example

Raw vegan lifestyle is exhilarating. People ask me almost daily “what do you eat in one day”? Below is  sample of a regular day for me. It is a little bit on a lower end of my caloric intake, which will most resemble the majority of “normal” people. (side note: ha, ha, yes, I am a little extreme in everything I […]

raw vegan menu

Cold shower to Improve Performance and Health

Cold Shower to Improve Performance and Health

Cold showers, cold baths and exposing oneself to cold temperatures in a smart way has been a remedy for treating many ailments by various cultures for decades. Many amateur and professional athletes use “cryotherapy”, which is immersion in ice cold water. There are huge benefits from taking cold showers and baths. I have started to take cold showers first thing […]

The Freedom Journal Guarantees to Achieve Any Goal

The Freedom Journal is something I have been waiting impatiently for several months now. The Day is coming… and if you have big goals in your life, fitness, health, or tennis, I feel like I need to let you know about it. In Venice Beach, California, we are having beautiful sunny days (sorry to all of you who are still […]

The Freedom Journal

Pain in the butt — Piriformis myofascial

Pain in the Butt and How to Get Rid of Piriformis Problems

Pain in the butt can be a real pain the butt. Literally. Or idiomatically. Tennis players, runners, ball players, or even when walking or standing a lot, you have probably experienced this discomfort that just stays with you and doesn’t want to go away whatever you do. Sometimes you can have a numb, tingling, or burning sensation going down the […]