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 […]

handstand-november-2016

sprouted-lentils-on-hand

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 […]

Hanging for performance and health

undergrip shoulder dislocates

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 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 […]

shoulder dislocates

hyper-extensions for strong and shapely glutes

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 […]

Plant-Based Diet

scalenes stretch to eliminate neck stiffness

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 […]

feet and ankles

raw vegan menu

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 […]