Lessons from Pole Dancing for Tennis Fitness Training

I was playing tennis every day, seven days a week. And do the fitness training and injury prevention several times a week just to be able to play so much. Life was good, and I loved being on the court. Until one day in spring 2016—and I don’t even know how and why it happened—I decided to try a pole […]

lessons from pole dancing for tennis fitness

compound effect

Get Massive Results with Compound Effect of Small Efforts

Compound effect what? When we decide we want something, we often want it really fast. Pretty much NOW would be the best. We want to be super fit, super lean, run marathon, become 5.0 tennis player, do a 1-minute handstand, write a book, get our health back, learn a new language, have a successful business, find the perfect for us life […]


Shoulder Flexion Mobility

Shoulder flexion mobility (the overhead position of your arms) is an extremely important subject. For tennis players for the serve or overhead motion, for other athletes and non-athletes just the functional health of the shoulders. This is often compromised thanks to the lifestyle that we live: hunched over the iPads, computers, desks, or steering wheels. If you don’t have a […]


Cossack Squat aka Side to Side Squat

Cossack squat, also known as side-to-side (low slide) squat is a quite intense exercise that will reveal many of your weaknesses… Oh, did you say that you don’t have any? Maybe when you try this exercise, you will find a few, surprisingly. It could be the strength of your legs, glutes, and core, the flexibility of your hips, knees, or […]


5 Powerful yet Simple Glute Exercises

You need strong and functional glutes for any athletic movement that you do. If you want to perform optimally and without overuse injuries, include glute training into your regimen. Make it your priority for the next month and see how much better you will feel. If the glutes are not strong (or functional), other muscle groups will compensate for their function […]


Scapular Shrugs

Scapular Shrugs For Shoulder Stability

The scapular shrugs are going to be your new friend. Have you tried how well you can move and control your shoulder blades, lately? It is very possible that you may have very little mobility there. Or maybe ZERO mobility. It is very common. The older you are and the more you have neglected your shoulder blades, the more restricted the […]


Make 2017 The Best, Strongest, and Healthiest

The 2016 is over. Whether it was your best year or not, you can always refocus and make the 2017 the strongest, fittest and most fun year. Sit down and review what you did right in 2016 and make it even better. And things that didn’t go as you planned… what did you learn from them? What would you do […]


Scapular Exercises for the Health of Your Shoulders

Scapulas, better known as shoulder blades, are body parts that we often don’t care much about. You may remember when you were young and your mom was telling you to stand straight and keep a good posture. You lifted your chest up, chin up, and moved the shoulders back. To do so, you squeezed your scapulas together. Ever since, the […]


Sprouted Lentils: Great Raw Source of Protein

Sprouted lentils are one of my favorite foods. They are very easy to make and very inexpensive. Add them to your salads or soups, eat them as a main meal, or carry around as a snack. I have tried lentils from many different brands, from Trader Joe’s, Whole Foods, markets… Not all of them have a great sprouting rate (aka, […]


Hanging for Performance and Health

Hanging is surprisingly extremely beneficial for you. For your shoulders, elbows, wrists, hands, and the entire spine. As a tennis player, there is a chance that your shoulders are not as flexible and mobile as they should be. Hanging can help you. Hanging can be defined as a form of suspension with straight arms. It helps to regain the lost […]