Cross Training and Conditioning The New fountain of Youth

Cross Training and Conditioning


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Tim Nunnemaker | April 17, 2014

by: Paul Gold

There are many components that contribute to an effective tennis-training programme but whilst most people will readily mention strength, endurance, flexibility, speed etc one of the most important yet understated components is variety.

Your body is fantastically adaptive in as much as if you repeat the same thing over and over you will adapt and it will become the norm (an important factor in learning), however if you perform the same workout routine (no matter how good it is) it will eventually prove counter productive as all initial gains you make plateau and there will be no overload and any gains will be reversed.

Think of it another way, if you play your favourite song over and over again for too long it will eventually lose its early appeal.

This is where using other sports and methods of training (or cross-training as it is known), is important.

For the pro players that I work with, participating in other sports keeps them physically and mentally fresh (they obviously play so much tennis) whilst still promoting a training stimulus.

For my junior players (minis included) as well as my recreational adults (some very serious and not too recreational by the way), it is a way of training many of the fitness components critical for tennis away from the tennis environment whilst still retaining a competitive games – based edge. This is especially true of the “mini” juniors for whom early “specialisation” in a single sport has been shown to be counterproductive.

Here are some ideas to either spice up or enhance a program you are currently doing, or to get you started on a new one.

1. Participate in sports such as basketball, soccer, baseball or volleyball.

All these sports have the stop-start repeated sprint tempo that tennis requires with soccer providing a multidirectional agility-training stimulus that is vital for effective court coverage. Although basketball and volleyball include many directional changes as well, they have a large leg power component to them through the repeated jumping that takes place.

Baseball has many useful tennis related aspects to it such as pitching and getting the ball from base to base (which are throwing actions like the tennis serve) and sliding to make base can be very useful when you come to play on clay where sliding is a vital component for success.

2. Use outdoor activities.

Cardio training can be achieved by running, hiking (also good for leg strength), skating (balance and agility), skipping (co-ordination), cycling and swimming, to mention just a few. If you are in a park you could use equipment such as benches, balance beams, monkey bars, rope climbs etc. to do body weight driven exercises such as push-ups, pull-ups, balancing, step-ups, squat jumps, tricep dips, calf raises, etc.

As always start slowly and at your own pace and progress slowly increasing the length and/or intensity as you improve.

So, with a little thought and creativity you can combine all the fitness components necessary for improving tennis performance into workouts that take place away from your normal tennis environment, thereby allowing you to be physically and sometimes more importantly mentally fresh every time you step back on the court to play a match or have a lesson.

Who knows you may even find yourself having fun whist getting fitter and improving your tennis!

Before starting any exercise program, always be sure to first consult your physician.

Paul Gold has a Masters degree in Sports Sciences and is a Performance Enhancement Specialist and Speed Agility Quickness trainer. For information about products and services contact via

He has just released a special report on tennis footwork, go to for more details.

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Tim Nunnemaker | April 17, 2014

It goes without saying that no one would want to age unnecessarily, or at least faster than they should. People have tried practically everything to slow down the aging process, from alternative lifestyle to supposed “anti aging supplements. What people don’t really realize is that a very effective anti aging solution is available to practically everyone, and it’s as simple as eating. Here are a few pointers in making your own diet for anti aging.

Keep it Fruity

There is much confusion about the avocado. Some insist they have very high fat content, others maintain they are among the most nutritious fruits around. It would be a good idea to stick to the latter idea. Avocado is rich in omega-9 fat, which helps fight dry skin. Dry skin gives that “really old” look and feel to the skin. Avocadoes also come with vitamin C and E, which when put together, becomes a very strong anti aging combination. It also has vitamin B6, which has been proven to combat free radicals in the body. Free radicals are oxygen molecules associated with various conditions such as heart disease, cancer, osteoporosis, and Alzheimer’s disease.

Keep it Nutty

Ever had a craving for a particular nut? That’s your body saying it’s good for you and you should eat it. Nuts come with good fatty acids, as well as vitamin A, E, riboflavin, selenium, and zinc, all known substances associated with fighting off premature aging. Selenium, in particular, is known to improve the skin’s elasticity, at the same time fighting off free radicals as well.

Keep it Fishy

Fish come with omega-3 fatty acids, which deal with issues of chronic inflammation. Inflammation of any sort puts wear and tear on the body, aging it prematurely. Omega-3 is also believed to affect the brain, leading to improved mood and attitude, which is essential in looking and feeling young.

Keep it Leafy

Dark leafy greens, like spinach, are great sources of lutein and zeaxanthin, plant pigments that protect from the harmful effect of ultraviolet light, which mainly comes from the sun. Excessive ultraviolet light tends to dry up the skin, giving that “old and wrinkly” look. Leafy greens are also great sources of vitamin K, which protect against bones loss and help prevent fractures

Keep it Meaty

Old, saggy muscles need protein, so get it from the good source: lean beef and pork, skinless chicken and turkey, as well as eggs and beans. These food items give you the protein you need and less of the fat that you don’t. These are just a few suggestions for a diet for anti aging diet, and while there are variations, these are the most basic groups and easiest to prepare.

People have tried practically everything to slow down the aging process. For more tips in making your own diet for anti aging, visit

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Tim Nunnemaker | April 16, 2014

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Tim Nunnemaker | April 16, 2014

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Tim Nunnemaker | April 16, 2014

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Tim Nunnemaker | April 16, 2014

When it comes to anti aging, we hear a lot of different things and it become difficult to work through truth and fiction. For example, are there really anti aging foods? Glad you asked. The answer is yes and there are different ways to ensure your diet has those anti aging foods in them. Let’s look at a few powerful anti aging diets.

1. Low GI Diet

A Low GI diet has a proven track record for making you look and feel years younger. The problem with our modern day diets is that they are packed with foods high in sugar, processed foods, and simple carbohydrates. White pasta and white bread are all sugars and they simply are no good for you. Instead, you should choose fresh fruits and vegetables, as well as healthy whole wheat products. If you decide to follow a low GI diet you will feel healthier, look healthier, and you won’t just be covering up wrinkles you’ll be reducing them. You’ll look more youthful and you’ll have a healthy glow about you.

2. High Antioxidant Diet

A diet rich in antioxidants is a healthy diet and your skin will thank you. Antioxidants take care of free radicals, which are responsible for the damage to your skin that causes fine lines and wrinkles. You are also less likely to suffer from age related diseases. There are many powerful antioxidants that you can incorporate in your diet very easily. You’ll look and feel more youthful.

3. Dr. Perricone’s Prescription Diet

There are over 10 superfoods in Dr. Perricone’s diet. Actually almost every fruit or vegetable that’s brightly colored is part of this diet, as are beans, seeds, and nuts. The benefits are far too numerous to list in one short article so we’ll focus on what they can do to stop the aging of your skin. This diet is rich in vitamins, minerals, essential fatty acids, and antioxidants all of which fight free radicals and slow down the aging process keeping your skin younger and healthier with fewer wrinkles.

4. Dr Perricone’s 3 Day Face Lift Diet

This 3 day facelift diet is actually the start of the Perricone 28 day Prescription diet. What is it? It’s made up of a lot of salmon. Why? Because it contains good omega 3 fatty acids, DMAE, protein and is low GI. It’s easy to cook, and tastes great. The diet also contains vegetables, salad, oatmeal and blueberries. In short it is delicious and is good for skin, as omega 3 is important for anti aging skin care, as well as DMAE for improving skin tone.

5. The Okinawan Diet

If you’re looking for a healthy diet to give you great looking healthy, more youthful skin, then this is it. It’s been well researched and it’s confirmed that it does indeed significantly reduce the number of fine lines and wrinkles. You’ll eat the right fats, carbs, and proteins and as a result, you’ll loose weight, reduce your body fat, increase your muscle mass, and decrease your wrinkles.

Whether you choose the Okinawan diet, Dr. Perricone’s diets, the Antioxidant diet, or the Low GI diet doesn’t really matter, because what they all have in common are healthy foods, high in vitamins, minerals, and antioxidants, and low on sugar, processed foods, and simple carbs. This is a winning combination for reducing the signs of aging which include the reduction of wrinkles. You’ll look years younger. Now that you know the secret why wait another day?

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Tim Nunnemaker | April 15, 2014

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Tim Nunnemaker | April 15, 2014

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Tim Nunnemaker | April 14, 2014

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Tim Nunnemaker | April 14, 2014

You can slow down the effects of aging, and actually reverse the effects of aging, looking younger, more vibrant and feeling stronger, all through the right kind of diet. Here’s how to transition into the ideal anti aging diet.

1. Begin by eliminating the obvious unhealthy food from your daily or weekly diet. This should include cutting back on high sugar foods, and extremely high fat foods. These foods are what actually speed up the aging process, causing your body to slow and your skin to look horrible. When you eat greasy, fried food this will have an effect on your insides, but will drastically effect your outside appearance as well. So just getting rid of these foods will have a huge effect on slowing the aging process down.

2. Begin to introduce raw vegetables into your diet. This is the huge step in reversing the aging process. A diet rich in raw vegetables does wonders to the body, and can get rid of much of the damage done by the typical processed foods, high sugar diet. Vegetables in their raw, uncooked state contain amazing nutrients that contribute to anti aging. By eating these raw vegetables day in and day out, you will build up your body’s ability to slow down the aging process significantly. Start out by just adding a few raw vegetables in with some of your meals.

3. Transition into more raw vegetable based meals. This step will require an anti aging diet manual which will show you all the various recipes and types of food you can prepare so you can reap the maximum benefits that raw foods can provide, which of course includes reversing the aging process. An excellent manual is listed below. Here you will basically switch off some of your normal meals, with meals which are raw based. Start by just replacing two or three meals a week, until you get accustomed to the program.

This is truly the best, most legitimate, and healthy way to make major changes to your health and beauty. The results you’ll experience are that of looking and feeling much, much younger.

I’ve discovered the best anti aging manual, which includes all the specific foods you need to eat to reverse aging –

You can also find recipes, exercises, and anti aging guidelines in which you will experience positive results. See,

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