Category Archives : Performance

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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 […]

Gluteus Maximus Kneeling Hip Extension

Tennis and Kettlebells

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 […]


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 […]

Jump Rope to Extreme Tennis Fitness

Plant-based athlete: training and diet examples

Plant-Based Athlete’s Tennis Fitness Training: One Week Sample

Being a plant-based athlete, I am often asked how I train and what exactly I do so that I can remain quite fit at almost 50 years old. And being raw vegan on a top of it. People are curious, because they are tempted by the idea of eating this healthy plant-based diet, but they are not sure how they […]


Get Healthy Shoulders with Chest Myofascial Release

Why Chest Myofascial Release   There is probably no person who doesn’t have tight chest. Some more, some less, but the lifestyle we live these days makes it almost impossible to have a nice stretched out chest. Of course, unless you actively work on it with chest myofascial release. Tight chest muscles also cause rounded shoulders, tight neck, tension headaches, […]


Why Maintaining an Alkaline Body Matters for Athletic Performance and Health

An athlete with an overly acidic body will recover more slowly and consequently will experience fatigue. As with any stressor, the acidity will cause the cortisol levels to rise, which will impair sleep and make the problem worse. A sleep-deprived athlete has high cortisol levels and produces lower amounts of the growth hormone, which causes a loss of muscle mass […]

acidic and alkaline foods

Plant-based athlete on the tennis court, strong and lean

Importance of food for health and performance

Staying healthy and fit appears to be more complicated than it should be. Even though there are many factors involved, not too many people understand the power of food in healing and performance. The majority of people don’t realize how important food choices are for their health even though they all know that health is critical to performance. They don’t […]


Relieve your tight lower back with the Scorpion exercise

Almost everybody, athlete or not, has the unpleasant feeling of stiff or achy lower back sometimes. Often, the more you sit, the worse it gets. To feel better, we tend to stand up and bend over to stretch that tight back a little bit. It may relieve the tension for a short time, however, bending over is not the right […]

Scorpion exercise to relieve your tight back

Performance Nutrition: Juicing and Omega-3s

The beginning of a new year is always full with new positive ideas, goals, plans, and motivations of many different kinds. Forty-five percent of people set New Year’s resolutions, but only 8% will get through. Almost everybody sets a health goal of some sorts: get leaner, get stronger, get faster, play better tennis, win more matches, lose weight, gain muscles, […]