Are you going to stay flexible and fit this winter?

As I feel the flab around my waist and think about the 45 National Hardcourt Tournament next week...I share with you to motivate me:

Extract from Tennis.com

Warm-Up: Ready to Sweat

LUNGE WALK
Warms: Lower extremities (glutes, calves, hamstrings, and quadriceps)
(1) Step forward with your left leg. Bending at your knee and hip, lower your body until your right knee almost touches the ground. Keep your back straight and your left knee behind your toes.
(2) Push off your right leg to stand up, then step forward with it.
(3) Lower your body so your left knee almost touches the ground. Continue alternating legs 10 times on each side.

LEG KICK
Warms: Trunk, hips, and lower extremities
(1) Standing on your left leg and keeping your spine in line, kick your right leg, which should remain straight, forward to about hip height.
(2) Let your leg swing back behind your body. Continue to kick your leg in this pendulous motion 10 times each way, then switch legs.

ARM CIRCLES
Warms: Shoulders and arm muscles
(1) Start with both arms straight overhead.
(2) Circle them down behind you,
(3) around to the front, and back up to the starting position. Do 10 circles, then switch directions so your arms go forward and down, then back and up.

THORACIC ROTATIONS
Warms: Core and chest
Stand with your feet hip-width apart and raise your arms out to your sides so they’re perpendicular to the body.
(1) Keeping your hips still and your arms out, rotate your torso from one side
(2) to the other. Do 10 rotations to each side.

Don't Forget to Fuel Up

Getting the most out of your workout can depend on what you put in your body.

DRINK UP: Dehydration makes you tire faster, which can cause you to cut your workout short. Within two hours of working out, drink 14–20 ounces of water and bring some with you to the gym.

CARBO-LOAD: Eat a snack with carbs and salt before you hit the gym. The WTA’s Kathleen Stroia recommends salted pretzels. The carbs keep you going and the salt helps you retain water.

POST-EXERCISE PROVISIONS: “Thirty minutes post-workout is critical” to recovery, Stroia says. To refuel, eat a snack that has a 3-1 carb-protein ratio. Also, weigh yourself before and after a workout. The WTA recommends you drink 20–24 ounces of water for every pound you’ve lost to rehydrate.