Your energy on court comes from what you eat 2–3 hours before you train. The perfect pre-practice meal includes carbs + protein, with a little healthy fat. Examples: chicken & rice, turkey sandwich + fruit, oatmeal + Greek yogurt. Why it matters: Arriving under-fueled leads to poor focus, weak footwork, and fast fatigue.

Carbohydrates are your main fuel source for movement, speed, and endurance. Tennis is stop-and-go, explosive, and long….you burn through energy faster than most sports. Without carbs, you feel slow, tired, and inconsistent. Daily Action: Include rice, pasta, potatoes, oats, fruit, or whole grains in at least 2–3 meals per day.

Your mindset isn’t the only thing that needs fuel. Sleep. Hydration. Recovery. Nutrition. Habits. Each week I’ll drop simple, powerful tools to keep your body and brain optimized. This week: Start your morning with water + movement before checking your phone. Try it for 3 days and tell me what shifts.

This space is your mental gym. Quick exercises. Sharp focus. Today’s drill: The 5-Second Snapback. When you miss a shot or lose a point, count 5-4-3-2-1, take one deep breath, and say one power word (like “Next!” or “Warrior”). Then reset. Try it today in practice or a match. Report back in the comments what did you notice?