Diet & Conditioning
It is difficult to talk in-depth about conditioning and fitness without mentioning the importance of diet, food choices and safe drinking water
As a disclaimer: You should consult with your health professional to make sure that you do not have any conditions that might prevent you from starting any new routines, exercises or dietary changes. Also, if what you are currently doing is giving you the results you desire, then, by all means stay with it. If you are looking for some new ideas and tips to expand on what you know then these suggestions may help you
-feel free to email your questions.
This will be restated below but we highly recommend that you know your blood type and get the book: "Eat right for your type" by: Peter D'Adamo. Knowing your blood type will help you to avoid foods that may be detrimental to having peak energy. For example: People with type "A" blood do very well on a vegetarian diet, but can also have some (organic)chicken, turkey or fish for protein, -but they should avoid tomato and garbanzo(humus), among others. Type "B" needs some dairy (kefir or Greek yogurt) but should avoid chicken and soy. Type "O" does very well on animal protein but should avoid wheat and peanuts, among others.
There are some things that everyone would do well to avoid, such as: Microwaved foods, packaged and processed foods, Canola oil(used in most processed and packaged foods, most restaurants and fast food places, and especially in fried foods), black pepper(spice), pop, ice cream, cold cereal, GMO corn, MSG, artificial sweeteners like Nutri-sweet and refined sugar and (chlorine) bleached (non-organic) "enriched" flour, dairy (unless organic, Bgh free)... -An expanded "avoid" list will be added below. Also see: -Make informed decisions about: vaccines, flu-shots, mercury tooth fillings and fluoride in your water. FACT: Did you know that the chemical: "hydrofluosilicic acid," is being added to YOUR city's public water supply as: "fluoride?" -In reality, it is hazardous, toxic, industrial discharge from aluminum and fertilizer factories in Florida and China. Take a field-trip to your local public works, see for yourself, bring a camera, post on social media, organize, affect change. So dangerous, that this toxic chemical waste has to be stored in poly-pro containers because it eats through glass and cement. -Oh, but "it's good for your teeth"... Read the book or youtube: "The Fluoride Deception," by: Christopher Bryson. Also, a word on taking vitamins and other supplements: Proceed with caution as many are polluted with heavy metals, processing solvents and other bad stuff. It is better to get your nutrition from food, better to put your money into buying fresh, quality food rather than waste it on expensive and un-necessary processed and questionable pills and powders. There are only a few trustworthy sources for supplements, email for our recommendations. You will notice a world of difference by just eliminating the junk, eating clean/fresh food and drinking LOTS of good water. -99% of you out there are dehydrated and you don't even realize it. Start doubling your intake of good water. See filters available in the Shop link above.
1. THE NUMBER ONE GENERAL HEALTH RULE for the athlete(or anyone that would like to lose fat and keep muscle): Eat a good, large PROTEIN breakfast. Also, NO food after after 7:00pm, and, be in bed by 10:00pm. This routine helps keep your body's hormonal clock on schedule. Managing your hormone levels is key for the tennis athlete. So, what's that life-changing tip worth to you? Hire me for a lesson and you'll get other tips that will help you in tennis, and, in the game of life.
A good breakfast would consist of: 1/2 of your plate with two eggs and fish or other meat, 1/4 of your plate dark green and bright color vegys and 1/4 starch. Example: Two organic eggs and piece of meat/fish, 1-slice Ezekiel toast, sprouted bagel or 1/2 cup of oatmeal with unsalted butter or half & half, and/or almond butter and honey, and, a good size portion of vegys. Your vegy choices could be: Raw salad, with organic(if possible) romaine, spinach, parsley, lightly steamed broccoli or asparagus, slice of red/yellow peppers, cucumber, etc.(avoid peas and carrots), with olive oil and squeeze of lime. Better to eat real food, but some protein powders are ok for a snack between meals or after a workout. Always eat slow and relaxed, chew thoroughly. A light lunch and light dinner can be similar. Avoid cold cereal and Canola oil. Avoid drinking too much water or other liquids with meals so you don't dilute your precious stomach acid and interfere with your digestion, take only sips of water with meals. Bone broth and vegy soups with soup-bones are very beneficial for the athlete, sip slowly, enjoy with some organic crackers and a side of cottage cheese.
2. Eat small portions of fruit between or after meals, eat slowly, chew thoroughly. Good choices are: Half of a ripe banana, Florida orange, half of a local apple, peeled, or, one large Medjool date. A few raw, organic walnuts or raw imported almonds are good choices with fruit, and/or a little yogurt or Kefir. Eat melons alone. Avoid pop and sugary commercial drinks. Experiment with Smoothies. Here is a recipe we like: 1-ripe banana(with spots), 1/4 cup frozen blueberries, 1/4 cup frozen pineapple, scoop of whey protein powder, tablespoon of brewers yeast flakes, dash of: turmeric, curry, cocoa and/or ginger root powder, dash of plain Kefir or Greek yogurt, distilled water and blend in blender or Vitamix. Get creative, sneak in some greens or stalk of celery if you dare.
3. Drink plenty of good, filtered and boiled(preferably distilled) water. Municipal, chlorine and fluoride treated tap water is too poisonous to drink, it must be RO filtered and then distilled to be safe. Lead and pesticides are a problem in many areas. Grocery stores usually have RO machines so you can refill your own jugs. You can add mineral/electrolite drops. Order from our "Shop" link above. Check for a source of spring water or a safe well near your home. Have it tested, always boil it in stainless steel pot and let cool. Storing in plastic gallon jugs is fine, refrigerate if you like your water cold, add minerals with vitamin C, or squeeze in orange, lime or lemon juice for taste. -Do not use clear, soft, plastic containers, these are made with toxic phthalates. Avoid bottled water in soft, clear plastics.
4. SALT: Avoid refined table salt(poison), but use "real salt" generously. Celtic sea salt and raw mineral salt is much better than refined table salt. Salt/sodium, trace minerals and electrolites initiate and control many body functions including digestion. An athlete needs plenty of good natural salt. "Kosher" salt is no better than refined table salt, avoid it. Order "Real Salt" from us in the Shop link above.
5. Find out your blood type and see the food recommendations in the book: "Eat right for your type" by: Peter D'Adamo. It is well worth checking into for the athlete and non-athlete alike. I highly recommend it. Have your blood type tested at a donation center. You do not have to donate blood to find out your type, -though they may pressure you to do so. Just say: "No."
6. AVOID List: (I will be adding to this regularly)
High Fructose Corn Syrup, Aspartame/Nurtisweet, rbGH milk & dairy, some kinds of zucchini and squash are GMO, papaya from Hawaii and most soy is GMO,
CONDITIONING AND FITNESS
Here is a list of activities that compliment tennis: Jump rope, Swimming/pool exercises, Bicycling, Skating/Roller-blading, Throwing football, Yoga/Pilates & Stretching, Walking/Hiking, Running/Sprinting, Running uphill, Medicine Ball, Swimming, Fitness-band exercises. Do these after tennis or on your off days. -Avoid marathons and "spinning" classes.
NOTE: Breath through your nose when training. If/when you feel the need to mouth breath, this indicates that you may be over-training. Rest for a minute or two, then start another set of the exercise breathing in through your nose, you may exhale through your mouth. Strategy/board games like: Chess/checkers and others are good fun and beneficial for the tennis athlete on your rest days...
I am listing only the top five for each body area, there are many others, variety is good, no two work-outs should ever be the same. The tennis athlete should do 10 - 20 slow controlled reps per one-minute set. Rest a minute or two between sets. Slowly work up to 5-6 sets per exercise. Only go to set failure once a month. Do not train beyond your body's ability to recover. Get plenty of rest. Eat quality food. Email your questions.
LEGS: The foundation for tennis is sturdy legs. Here are the TOP FIVE leg exercises for the tennis athlete: Body-weight, deep-knee squats, lunges, wall-sit, calf raises, sprinting. Avoid: Stair machines and leg extensions. Occasional leg extensions with little to NO weight is ok as a stretching exercise only. Stretch after each exercise.
ABS & CORE, TOP FIVE: Bicycle crunches, On-your-back Rope & Pulley swings(see the device in "Shop" link above), Roman barbell twists, Planking and Kneeling Supermans and Hanging Door-gym knee raises.
ARMS & UPPER BODY: The only other piece of equipment you may need is the Chuck Norris "Total Gym." You can pick these up cheap on Craigslist. A set of various tension fitness bands/tubes are necessary as well. Remember, a tennis athlete is not a body-builder... You should use lighter weights with higher reps, never go to total failure, stretch after each exercise, change your routine often. Here are the TOP FIVE: Push-ups or chest press, pull-ups or lat pull-downs, rowing, seated bicep curls, seated wrist curls. Avoid: Shoulder press, instead do very light-weight(starting with 1-2 lb. weights), high-rep, dumb-bell, front and side lifts(not past 90 degrees) and cable work. Email if you have any questions. You can get in the best shape of your life without joining a gym, you can do everything at home if you are disciplined. You do not need fancy equipment. Having a work-out partner helps. -I can be your personal trainer/coach in the Minneapolis, MN and surrounding western suburbs, or, via telephone or email if you live elsewhere. Send me an email for the details. Coach Brian, -the man who discovered THE SECRET to learning tennis!