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 […]


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 […]


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 […]


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 […]


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 […]