Category Archives : Performance

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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 […]


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. […]


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

tennis ball squeezes to heal the wrists

5 Exercises to Heal your Wrists and Elbows

Our wrists and elbows are such small parts of our bodies that we often forget how troublesome they can be when we get occasional twinges and aches. If left untreated and without conscious care, the little twinges can gradually turn into dull aches or even more intense bursts of uncomfortable pain. We are bothered when we do the simplest, everyday […]


How Daily Training Will Make you an Amazing Athlete

Personally, I don’t know “moderation” in almost everything I do—in life or exercise, I go for it full speed, full commitment, and full “overdoing” it. I have always believed that pushing my limits will make me figure out how far I can go and ultimately make me better. I don’t apply this philosophy to training of my clients, because I […]


glute bridge (hip thrust)

The Glute Bridge: The Simplest and Fastest Way to Athletic Performance

The glute bridge is the simplest way to develop the often most underestimated (yet the most important) muscle in the athlete’s body: the gluteus. Beloved things has many names: the glute, booty, butt, rear, or firm behind. The gluteus is one of the biggest muscles, consisting of gluteus maximus, medius, and minimus. Its function is a hip extension, hyperextension, abduction, […]


Hip-Flexors Strengthening to Improve your Tennis Performance

Hip-flexors strengthening is very seldom included in the training regimen of tennis players or athletes in general, even though every athlete can benefit from strong hip-flexors. For tennis players, strong hip-flexors, hamstrings, and glutes will improve the performance dramatically. The stronger the hip flexors, the faster you are going to be, because your movement forward will be more powerful and […]

Hip-flexors strengthening

Gluteus Maximus Kneeling Hip Extension

Glute Kickbacks for Maximum Performance (and Great Booty)

Glute kickbacks are a great exercise for the gluteus, aka booty or butt. The gluteus is maybe one of the most underestimated muscles in the athlete’s body, yet also one of the most important ones. It is one of the biggest muscles, consisting of gluteus maximus, medius and minims. The function of the gluteus is a hip extension, hyperextension, abduction […]


Tennis and Kettlebells: Improve your Tennis Fitness Instantly

Tennis and kettlebells… how do they get together? You can improve your tennis fitness dramatically and almost instantly. Many tennis players play tennis to be fit. Besides because they looooooove the game 🙂 However, if you want play tennis on a higher level, you have to become fit first. You will need to improve your strength, power and endurance, in addition to […]

Tennis and Kettlebells

Jump Rope to Extreme Tennis Fitness

Jump Rope Into Awesome Tennis Fitness Shape

To play great tennis, you have to have proper footwork: small steps, the ability to change direction quickly, and being on balance while moving forward, backward and sideways. Unfortunately, most tennis players do not pay enough attention to footwork. They might go for a run, but long distance running will not improve the footwork. Good footwork drills should imitate the movements […]