A Tennis Star’s Journey to the Top: How Small Changes to Eating and Working Out Can Lead to Great Things

tennis star

Ever since winning her first Grand Slam title during last year’s Australian Open against a highly touted Serena Williams, current world number one Angelique Kerber is enjoying her meteoric rise to the top. The 28-year-old German, who only bagged three tour-level trophies in her first 12 seasons on tour, has been a revelation the past couple of years. The aforementioned Grand Slam title run preceded many tournament victories including the 2016 US Open, as well as a Porsche Tennis Grand Prix in Stuttgart. She even won her first Olympic silver medal at the Rio Summer Games.

Vastly improved fitness has been a major key to Angelique Kerber’s success last tennis season. In more ways than one, it made her a consistent contender for the sport’s biggest tournaments. Coming into this year’s Australian Open, Kerber is – once again – among the favorites to win it all. She’s become a constant force to be reckoned with, so to speak. This, of course, is also a testament as to how she puts a premium on and the fruition of her meticulous skills training and conditioning regimen.

Looking back at the last Australian Open Final, Angelique Kerber faced tough circumstances, going up against then-world number one Serena Williams. Entering the championship phase of the Grand Slam tournament, many doubted the German’s chances versus a soon-to-be Hall of Famer. Tennis pundit Ren Gates, who regularly writes opinion pieces for reputable tennis website PlayYourCourt, even stated that Serena’s match day fitness would “sink the German player” under the sport’s bright lights. However, during said match, it seemed like the tables turned and it was Kerber who showed everyone how a drastic change in diet proved to be beneficial.

For their part, Health Fitness Revolution shows a sample diet program for tennis players. While Angelique Kerber never looked like a star with a weight problem, she made it a point to become visibly leaner than ever before. Kerber went on a strict meal plan, opting for leaner cut meats and other protein sources. With this came the confidence in each stroke and the quickness in every movement on the court. She became faster, and lighter on her feet. In addition, other than eating right, her fitness level is at its peak, thanks to her dedication to working out. Baseline even gave fans a glimpse of her training regimen, consisting of a lot of shoulder, legs, and core workouts. This resulted in her changing her image from being known primarily as a defensive player to blossoming into an all-round contender.

Angelique Kerber’s journey to the top is a sports story worth noting. It proves to everyone how simple lifestyle changes such as eating healthy and working out consistently can make all the difference in the world. At the end of the day, there is no one meal plan or a particular training method that’s perfect, as it all boils down to a person’s consistent dedication to work hard and trust in the process.

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Three Ways to Combat Stress & Adrenal Fatigue Using Holistic Nutrition

The ADRENAL GLANDS are two little almond-sized glands that sit on top of the kidneys. The outer part of the adrenal gland, the adrenal cortex, secretes the “stress hormone” CORTISOL that monitors the body’s metabolism, inflammation, and blood pressure. They are a personal emergency response team that comes into play when any stress happens, enabling the “ FIGHT OR FLIGHT ” response. It’s also responsible for dampening these effects once danger is over, so as not to expose our cells from uncontrolled inflammation.

In a healthy body, when we’re exposed to chronic stressors, the adrenals secrete extra cortisol to help the body adjust to the extra stress. Eventually the cortisol naturally fades, and the body returns to normal functioning so that the adrenals can rest. When chronic stress continues to occur over a long period of time, the adrenals don’t get a chance to rest. Instead, they keep pumping out cortisol, which remains in the system over time, damaging body tissue. This constant state of ‘red alert’ also causes the adrenal glands themselves to become worn out, losing their ability to even produce cortisol and respond to stress in the first place. This is when ADRENAL FATIGUE SYNDROME can set in.

Symptoms of Adrenal Fatigue Syndrome:

● Ongoing fatigue
● Weakened immunity and headaches
● Feeling lightheaded, shaky, or irritable between meals
● Insomnia, especially between 3 and 6 a.m.
● Not feeling rested after sleep
● Dizziness moving from sitting to standing
● Afternoon “blahs”
● Sugar and caffeine cravings
● Decreased ability to handle stress
● Brain fog or decreased cognitive ability
● Low sex drive
● Increased severity of allergic responses
● Low blood pressure
● Low blood sugar
● Inability to lose weight
● Cravings for salt and sugar
● Anxiety, mental exhaustion, and/or depression
● Reduced immunity (you get every cold that goes around)

Three Ways to Combat Stress & Adrenal Fatigue Using Holistic Nutrition: DIET, SUPPLEMENTS, and LIFESTYLE


Regular, plentiful sleep:
● Go to bed by 10 p.m. every evening.
● Get 9–11 hours of sleep whenever you can.
● Avoid all digital screens for the hour before bed.
● Have a small, high-fat snack just before bed to balance blood sugar throughout the night.

4-7-8 Breathing:
● Breathe in deeply through your nose to a count of four seconds.
● Hold that breath for seven seconds.
● Exhale slowly and controlled through your mouth for eight seconds.

Essential Oils:
Therapeutic grade essential oils are distilled from the "life blood" of plants and contain the plant's own immunity, hormones, and scents. Young Living is by far my favorite brand!
● Stress-relieving blends: Stress Away, Peace & Calming, Endoflex
● Singles oils for adrenal support: NUTMEG, Sacred Frankincense, Spearmint, Idaho
Balsam Fir
● Single oils to promote relaxation: Cedarwood, Vetiver, Lavender


● Eat regular, well-balanced meals, preferably paleo, to prevent low blood sugar episodes and lower inflammation. Breakfast should be high in protein and healthy fats. Balance snacks and other meals throughout the day with plenty of healthy fats!
● Include healthy saturated fats from grass-fed butter and ghee, coconut oil, pastured egg yolks, and grass-fed meats. Include monounsaturated fats from foods like avocado and pure olive oil.
● Eat REAL salt, with good minerals—not the fake stuff. To order: http://bit.ly/Real-Salt
●Try adding a ½ teaspoon of Real Salt to a glass of warm water in the morning to help your body cope with stress.
● AVOID: stimulants (caffeine and sugar) and extreme exercise


● Magnesium! To order: http://bit.ly/Calm-Powder
● Common food sources include pumpkin seeds, quinoa and dark leafy greens.
● Most people benefit from 400-1,000 mg a day.
● Take a hot bath with Epsom salts to transdermally absorb much-needed Mg.

● Vitamin C! To order: http://bit.ly/Acerola-Powder
● The adrenal gland, actually, contains a high concentration of vitamin C, compared to all other organs.

● Dessicated Liver! To order: http://bit.ly/Dess-Liver
● Gram for gram, pasture-raised liver is the most nutrient-dense food.

● B Complex Vitamin: To order: http://bit.ly/Balanced-B
● B6 especially. It’s in many foods, but it’s heat sensitive, so a supplement may be necessary, especially if you’ve been on birth control (depletes levels).

● Quality Probiotic! To order: http://bit.ly/Kendy-Probiotic

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