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Tennis and Fitness
At Home

QuaranTennis Challenge: Absorb and Handle

3/31/2020

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After yesterday episode of Homegrown Tennis, we take Absorb and Rip to a new level in the QuaranTennis Challenge, renaming it Absorb and Handle. Joey and Mitch square off in a best of 3, games to 7, match with bragging rights and ranking points on the line. Watch for equal parts comedy, action and drama below.

Current Standings
​

Guest Pros: 1
Mitch: 1
​Joey: 1

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The Daily Workout- March 31, 2020

3/31/2020

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Tuesday's Lower Body Workout for your Glutes and Legs 
2 Minute Warmup: For the warmup, you have 3 exercises for 20 seconds on your left side, and then 20 second on your right side. 
  • Donkey kick left side
  • Pulse donkey kick 
  • Pulse straight leg 
  • Donkey kick right side core 
  • Pulse donkey kick 
  • Pulse straight leg 
Circuit 1: For the first circuit, you are doing to do 3 exercises, 20 seconds each followed by 1 minute combining the three exercises, and then do it all on the other side. If you have small to medium weights, you can hold the weights by your shoulders the entire time.
  • Squats
  • Reverse Lunge on Right Side- Stepping back to the right knee going 1 inch off the ground. Stacking your weight over your left knee.  
  • Curtsey lunge on Right Side 
  • 1 Minute: Squat, 1 reverse lunge on the right, 1 curtsey lunge on the right 
Do everything again on the left side.  ​
Circuit 2: 
There are 5 exercises, 20 seconds each. For the hip thrusters, you can hold your weights right on top of your hip bones. 
  • Hip Thruster with right leg raised 
  • Hip Thruster with left leg raised 
  • Touchdown squats 
  • Hip Thruster with right leg raised
  • Hip Thruster with left leg raised
2 Minute Finisher: All Body Weight:  
This combines many of the moves already preformed in this workout. Do 1 squat, 1 reverse lunge on the right, 1 reverse lunge on the left, and 2 touch downs over and over for 2 minutes. Be as quick and explosive as possible.
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The Daily Update- March 31, 2020

3/31/2020

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My Food Stories with Donna Vekic

Donna Vekic is sharing her favorite lunch and how she cooks it! Share something with our partner, Citi Taste of Tennis, that you are preparing in the kitchen during this time at home! 

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The Daily Read: March 31

3/31/2020

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Behind The Racquet: Cameron Norrie

Read at Behind The Racquet

We'll be featuring some of the personal stories from players over the next few weeks, as produced by Noah Rubin and his site, Behind the Racquet, which takes a look at the issues tennis players face that don't often get the mainstream media attention. Cameron Norrie, a top 100 player for the last two years, was a college star at Texas Christian University, but it was not an easy road to get there. Read about the mental battle he had to overcome. 
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The Daily Watch: March 31

3/31/2020

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Welcome back to the Daily Watch, and with it being Spring, professional tennis SHOULD have been played in Miami today. So we throw it back a couple years to, in this writers humble opinion, the greatest best of 3 match of the decade. Nick Kyrgios and Roger Federer fed the Crandon Park all night with intense play, trick-shots, emotion, and drama. Three tiebreaks featured in a match that all fans never wanted to end. The commentator Nick Lester may have put it best at the conclusion of the first set by describing the match as "utterly intoxicating". 
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Deluxe Egg in the Toast

3/31/2020

2 Comments

 
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This recipe takes a healthy spin on the classic egg-in-the-toast breakfast with just a few simple ingredients. Start with some whole grain bread, fill it with a protein-rich fried egg, and top with mashed avocado and sliced tomatoes for a balanced breakfast or lunch that will keep you full for hours!

Ingredients
  • Small pat of butter
  • 1 slice whole grain bread
  • 1 egg
  • 1 avocado
  • 1/2 tsp olive oil
  • Pinch of salt and pepper
  • Tomato, sliced thin (cherry tomatoes or heirloom tomatoes work great!)
  • Dash of crushed red pepper flakes

Directions
Cut a hole in the center of the bread using a cookie cutter or a jar lid. In a nonstick skillet over medium heat, heat the butter and place the bread slice on top. Toast for 4-5 minutes, then flip. Crack the egg in the center of the hole and reduce heat to medium-low. Let the egg cook through until set, around 5-6 minutes. While the egg cooks, mash your avocado with the olive oil and salt and pepper. Slice tomatoes. Remove the toast from the pan and top with mashed avocado and sliced tomatoes. Sprinkle with crushed red pepper flakes and enjoy!
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The Daily Snack- March 30

3/30/2020

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Performance Banana Pancakes 

This is a great option for breakfast or a snack before a long workout. They are light and easily digestible, yet deliver an abundance of nutrients to fuel peak performance. 

Ingredients: 
  • 2 dates 
  • 1 banana 
  • 1 cup popped amaranth* 
  • 1 cup hemp milk 
  • 1 cup water 
  • ½ cup sprouted buckwheat 
  • ¼ cup ground flaxseed 
  • ¼ cup hemp protein 
  • 1 tablespoon ground dulse flakes 
  • ½ tablespoon grated fresh ginger 
Note- Popped amaranth: Heat a small amount of coconut oil (just enough to cover the bottom of the pan) over medium heat. Add a small amount of amaranth, just enough to cover the bottom of the pan. As it pops, remove it from the pan with a spatula and add more grains for popping. Light and fluffy popped amaranth is an ice substitute for heavier flours in pancakes.
 
Recipe: 
  • In food processor, combine all ingredients and process until smooth. Lightly oil a frying pan with coconut oil and heat over medium heat. Pour in pancake batter to desired size pancake. Let the batter cook for 5 minutes or until bubbles begin to appear. Flip and cook for another 5 minutes on the other side. Since these pancakes contain essential fatty acids that are destroyed at high heat, they are cooked at a lower temperature than traditional pancakes, taking a bit longer to cook. ​

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