Top 5 Nutrition Tips That Get Great Results

Fitness with Farrington

By: Michael Farrington
GM of High Altitude Tennis Academy
Grand Slam Level Director of Fitness and Injury Prevention

Top 5 Nutrition Tips for Great Results (Short Term and Long Term)

Earlier this month, I was asked to speak on a Parenting Aces’ Radio Show about the importance of nutrition for Junior tennis players and some recommendations on how they can improve the most. This was a great opportunity to reach out to a lot of junior tennis parents around the world and I was honored to be able to offer my help to one of the most understood areas of today’s tennis game. Below are my top recommendations for understanding your nutrition and taking accountability for your habits.

You can find interview in its entirety here:


Educate Yourself and Plan Ahead:

There is a lot of grey area out there in the nutrition world because there is never one exact amount of calories, vitamins or minerals you should ingest on a day-to-day basis. At HAT, we recommend the students have 19-35% of their daily calories come from protein, 30-45% from carbohydrates and the rest from fat sources.

Additionally, it is important to educate yourself on supplements. Far too often, trainers recommend supplements with no regard for what is actually in them. The FDA does not regulate supplements, so the manufacturer can put whatever they want into the supplements, and sometimes they put in steroids or other anabolic agents to produce results. The reason why these supplements are sometimes recommended is because the trainer can be an “affiliate” of that company (or multiple companies) and earn commission on each product sold.

Nutrient / Hydration Timing Before, During and After Matches

For the sake of brevity for this article, specific amounts, recommendations and best practices, please email michael@highaltitudetennis.com if you would like to review my article on Hydration.

Do Not Forget The Importance Of Sodium Intake

For more specific details on the importance of sodium intake, how to avoid cramps and what sodium intake amounts you should ingest, please read through my article on Cramps In Tennis.

Lean Protein, Fruits and Vegetables Should Be The Core of Your Nutrition Program

Remember when your mother always hassled you to eat your vegetables? She was right! If you can help your child make it a priority to eat fruits, vegetables and lean protein with every meal, they will get all of the nutrients, vitamins and marco-nutrients they need on a daily basis. I am not saying to never eat bread, pasta, or rice (I LOVE pasta), but just know that grains contain very few vitamins and minerals compared to fruits and vegetables.

Prioritize Your Nutrition Now To Build The Habits of a Healthy Lifestyle

Most importantly, remember that if you are a parent, your kids are learning everything from you! If you provide poor choices now, your child is building poor habits for their long-term nutrition and health. I have my parents to thank for my (better than most) nutrition. I was never allowed to have sugary cereal, cookies or candy in the house (aside from Halloween), so now I rarely consume any of those items in my adult life. I feel no urge to consume them, nor do I like the taste when I do. Remember, a lifetime of great nutrition and health is much more important than tennis!

Advertisements

SERVE AND RETURN

In an earlier blog, I have spoken about how studying abroad shapes a person’s destiny. In this one I will speak about alumni “giving back” to their institution. I will speak with specific reference to student athletes, because they are a group that is close to my heart and to what we do at the HAT FUND.

Just as there are students who go abroad to pursue higher academic learning, there are student athletes who also go overseas to improve their game; it is critical for them to continue to maintain physical fitness and remain competitive even while pursuing academics away from the comfort-zone of home environs.

When a student has studied or an athlete has trained overseas, the intercultural benefits remain instilled in the person even long after returning to his/her home country. Athletes develop a special affinity too for the institution where they have learnt and improved their game. Therefore, when they have returned to their home country, they would make excellent ambassadors for the institution.

When alumni give back, they do so for several reasons — such as self-esteem (it feels good to be known as a donor), or it could be to make a difference in the lives of others, or simply to recognize the role the training institution has played in their personal growth. Giving back is the truest measure of loyalty to one’s alma mater. Institutions that have provided the highest level of personal development to their students and those that have provided the warmest environment for strong friendships to develop amongst classmates will most naturally and easily attract the highest level of loyalty from their alumni.

Though it may appear that big stars of sports live in the stratosphere surrounded by riches, it can be said that innumerable sports persons who have made it to the big leagues have very humble origins and never forget the early struggles to overcome the hardships and hurdles they have grown up with. The “giving-back” can take several forms. Some athletes make a financial contribution; some encourage other promising athletes to also enroll in the same institution, yet others travel back to the institution regularly to share experience and advice with younger athletes.

I am happy and proud to relate some examples from right here at HAT where we are driven by the zeal that no talent should be wasted.

Eric Kwiatkowski Alumni Eric chose to give back to HAT by returning as a student coach. He trains and inspires other students by relating his personal experiences on how training ethics have benefited him. He does not forget that when he joined HAT, he had no tournament experience and no ranking during his sophomore year of High School yet within 3 short years his national rankings skyrocketed to the top 400 and it earned him a D2 scholarship.

Trace Collins Since graduating from HAT Academy in 2015, Trace has returned several times to help the next generation of tennis students by sharing his life experiences with them. When he joined HAT as an 8th grader he was fighting to overcome health issues that were standing in the way of his becoming the player he aspired to be; with sheer perseverance he successfully fought his way up. He now returns as an inspirational role model.

Zoe Scandallis Zoe gives back to the HAT community by always taking time off from her busy schedule to either write inspirational emails or to engage in phone conversations or to participate in online town halls patiently responding to questions from anxious parents and eager players. Zoe enrolled in HAT’s visitor program in 2009 when she was still in High School but with the dream of playing at the University of Southern California. Her outstanding play earned her a full scholarship to USC and she went on to play #1 singles during her 4 years at college.

John Lutaaya No examples of HF alumni giving back to their alma mater would ever be complete without mentioning the example of John Lutaaya. While his association with tennis started with simply being a ball-boy in a tennis club in Kampala, he eventually rose to be ranked #3 in singles and #1 in doubles for 3 consecutive years (ITF, East Africa U-12). John is now returning to Kampala, Uganda and has accepted our offer to serve as HAT Fund’s Ambassador to Africa. By accepting this role, John has fully acknowledged and recognized the part played in his personal development throughout his life by several of his benefactors but none more so than HAT.

As a son of single parent impoverished family in the slums of Kampala, Uganda, right from his childhood, John was never sure where his next meal or the funds to pay for his education or the money to pay for his tennis would come from. That was the case for John until HAT Fund stepped in to assist with his travel, his visa, his tennis lessons and his living expenses while training and studying in the US. I will quote John’s description of his feelings about his time spent at the HAT Academy — “It is always more than tennis at HAT because I even learn stuff outside tennis and this creates success both off and on the court”.

Some choose to give back in a manner that can be described as an institutional way — they create a network through which they promote financial literacy. This is of immense help to younger athletes who, on their way up, may fritter away their earnings and thus lose their way. Financial literacy is, however, not about managing personal finances and wealth alone but is also about being aware of the benefits of philanthropy.

To continue their engagement, athletes, upon returning home after achieving personal and professional success, may like to establish training centers similar to the one to whom they owe their success. They reconnect with their former institution and seek collaboration to create similar facilities and implement similar training-management and business models. They can stretch the reconnect even further by choosing the same brand name (with appropriate permissions).

As a professional coach, there isn’t a payback that is richer to receive than to have a student athlete return to us filled with eagerness to give back to our Institution.

By HF Contributor

In an earlier blog, I have spoken about how studying abroad shapes a person’s destiny. In this one I will speak about alumni “giving back” to their institution. I will speak with specific reference to student athletes, because they are a group that is close to my heart and to what we do at the HAT FUND.

Just as there are students who go abroad to pursue higher academic learning, there are student athletes who also go overseas to improve their game; it is critical for them to continue to maintain physical fitness and remain competitive even while pursuing academics away from the comfort-zone of home environs.

When a student has studied or an athlete has trained overseas, the intercultural benefits remain instilled in the person even long after returning to his/her home country. Athletes develop a special affinity too for the institution where they have learnt and improved their game. Therefore, when they have returned to their home country, they would make excellent ambassadors for the institution.

When alumni give back, they do so for several reasons — such as self-esteem (it feels good to be known as a donor), or it could be to make a difference in the lives of others, or simply to recognize the role the training institution has played in their personal growth. Giving back is the truest measure of loyalty to one’s alma mater. Institutions that have provided the highest level of personal development to their students and those that have provided the warmest environment for strong friendships to develop amongst classmates will most naturally and easily attract the highest level of loyalty from their alumni.

Though it may appear that big stars of sports live in the stratosphere surrounded by riches, it can be said that innumerable sports persons who have made it to the big leagues have very humble origins and never forget the early struggles to overcome the hardships and hurdles they have grown up with. The “giving-back” can take several forms. Some athletes make a financial contribution; some encourage other promising athletes to also enroll in the same institution, yet others travel back to the institution regularly to share experience and advice with younger athletes.

I am happy and proud to relate some examples from right here at HAT where we are driven by the zeal that no talent should be wasted.

Eric Kwiatkowski Alumni Eric chose to give back to HAT by returning as a student coach. He trains and inspires other students by relating his personal experiences on how training ethics have benefited him. He does not forget that when he joined HAT, he had no tournament experience and no ranking during his sophomore year of High School yet within 3 short years his national rankings skyrocketed to the top 400 and it earned him a D2 scholarship.

Trace Collins Since graduating from HAT Academy in 2015, Trace has returned several times to help the next generation of tennis students by sharing his life experiences with them. When he joined HAT as an 8th grader he was fighting to overcome health issues that were standing in the way of his becoming the player he aspired to be; with sheer perseverance he successfully fought his way up. He now returns as an inspirational role model.

Zoe Scandallis Zoe gives back to the HAT community by always taking time off from her busy schedule to either write inspirational emails or to engage in phone conversations or to participate in online town halls patiently responding to questions from anxious parents and eager players. Zoe enrolled in HAT’s visitor program in 2009 when she was still in High School but with the dream of playing at the University of Southern California. Her outstanding play earned her a full scholarship to USC and she went on to play #1 singles during her 4 years at college.

John Lutaaya No examples of HF alumni giving back to their alma mater would ever be complete without mentioning the example of John Lutaaya. While his association with tennis started with simply being a ball-boy in a tennis club in Kampala, he eventually rose to be ranked #3 in singles and #1 in doubles for 3 consecutive years (ITF, East Africa U-12). John is now returning to Kampala, Uganda and has accepted our offer to serve as HAT Fund’s Ambassador to Africa. By accepting this role, John has fully acknowledged and recognized the part played in his personal development throughout his life by several of his benefactors but none more so than HAT.

As a son of single parent impoverished family in the slums of Kampala, Uganda, right from his childhood, John was never sure where his next meal or the funds to pay for his education or the money to pay for his tennis would come from. That was the case for John until HAT Fund stepped in to assist with his travel, his visa, his tennis lessons and his living expenses while training and studying in the US. I will quote John’s description of his feelings about his time spent at the HAT Academy — “It is always more than tennis at HAT because I even learn stuff outside tennis and this creates success both off and on the court”.

Some choose to give back in a manner that can be described as an institutional way — they create a network through which they promote financial literacy. This is of immense help to younger athletes who, on their way up, may fritter away their earnings and thus lose their way. Financial literacy is, however, not about managing personal finances and wealth alone but is also about being aware of the benefits of philanthropy.

To continue their engagement, athletes, upon returning home after achieving personal and professional success, may like to establish training centers similar to the one to whom they owe their success. They reconnect with their former institution and seek collaboration to create similar facilities and implement similar training-management and business models. They can stretch the reconnect even further by choosing the same brand name (with appropriate permissions).

As a professional coach, there isn’t a payback that is richer to receive than to have a student athlete return to us filled with eagerness to give back to our Institution.

By HF Contributor A Adeni

Studying Abroad is not a Glorified Holiday

In the world that we live in today, there isn’t an aspect of our lives that has not been touched by globalization. What is globalization? Simply explained, it is a situation of nations being integrated across inter national boundaries in whatever we do; be it business and economics or political views or culture or the sharing of grief. No doubt, however, that “studying abroad” would top the list as the oldest example of globalization. Though studying overseas is very commonplace today, it still retains a charm that is not easily replicated.

Very easily the greatest charm in studying abroad is the impact that such education impacts the rest of a person’s life; it is a milestone event. Any list of the reasons for choosing to study abroad would include the following:

  • Improving academic caliber
  • Development of professional skills
  • Enhancing employability
  • Appreciation of cultural diversity
  • Value-addition to personal history

Every survey has shown that US universities are the most-favorite destination for students from all over the world. Besides being veritable reservoirs of knowledge, universities in US have also earned the reputation of being the most welcoming of institutions and of imparting the highest quality of education, when compared to any other in the world.

Why is the US the most sought-after destination for studying abroad? I will answer this question by elaborating on the 5 reasons listed above (for studying overseas).

Improving Academic Caliber

Every student, wishing to gain further knowledge in his chosen subject of study, can be sure that a university in the US will offer him the following — faculty who are the most learned and updated on the subject, the access to the most advanced and updated knowledge of the subject and a learning environment which is unique, very practical and very supportive. These are the heady mix of ingredients that every serious student aspires for.

Development of professional skills

Universities in the US are invariably equipped with modern equipment, tools and facilities for the highest level of professional studies. Therefore, students not only gain academic knowledge but also gain hands-on experience of working with the latest tools of the profession. Except in the area of Arts, for which the European universities are the premier ones, American universities are the leaders in STEM subjects (Science, Technology, Engineering and Mathematics) and Medicine.

Enhancing Employability               

More and more employers are seeking to recruit those who have been educated abroad, particularly ones who have been educated in the US. Why is education in the US such a sought-after qualification? The answer lies in the fact that an employee who has studied in the US is sure to have been exposed to modern theories, methodologies and the latest equipment; these qualities are a boon to any employer.

Appreciation of cultural diversity            

Irrespective of one’s profession, being able to communicate effectively goes a long way in professional development. Nothing prepares a person better than life spent on a university campus in the US where there are students from all over the world and is therefore the perfect medium for breaking-down cultural barriers. The reality is that our workplace is more globalized than it was ever before, therefore, being able to communicate effectively across multiple cultures, without any inhibitions is a critical requisite for personal success.

Value-addition to personal history

No person can claim to a higher status in society than one who has studied abroad at an established seat of learning. Studying in the US is an eye-opener; it broadens the horizon of those arriving from less-developed countries. When one has studied in the US and returns to their home country, it is sure to make heads turn or draw second-looks in a social gathering!

Several of those who studied abroad have also gone ahead and sought and accepted US citizenship and have integrated well in American society and excelled in the profession of their choice. They have earned national and international recognition and have won laurels for their contributions. American society is an amalgam of several cultures created by waves of settlers originally from Europe but subsequently from nations around the world too.

In spite of the attractiveness of continuing to live abroad, after completing higher studies, many choose to return to their home country. The seemingly natural act of returning is loaded with advantages in favor of the home nation. It immediately increases the intellectual capital of the home nation. In the longer-term, the returnees carry forward business and professional relationships, which are effectively the seeds of collaboration and knowledge-sharing ventures.

Those who study abroad should not fail to give back to their home nation. Upon their return, they can do so by engaging themselves in 3 broad areas, namely politics (or public life), economics (or business) and social (education, health).

(a) Politics — I have mentioned earlier that studying abroad intrinsically enriches a person’s character. Alumni, therefore, are potentially capable of providing transformational leadership, which is commonly missing in less developed and under-developed nations.

(b) Economics — In the field of business and economics, because they have studied (lived) abroad they have experienced the comfort of modern and superior products and the power of technologically advanced methods of production; they are therefore very capable of managing the introduction of new products and modern production facilities.

(c) Social — In the field of education and health, because of their superior personal experiences (while studying/living abroad) they can introduce the best similar practices and mentor the next generation of youth and improve their standard of living.

There is yet another dimension of enrichment – it occurs when those who have studied abroad return to their home country and pursue their profession. The students group themselves and form alumni associations. Alumni associations are not merely for bragging rights but they continue the spirit of camaraderie and play an inspirational role for others to study too in the same institution. In sum, it is a continuation of the engagement with the alma mater by its students.

Alumni outreach events and programs are ideal platforms for saying thank-you to the university to which they owe their gratitude for success. They are best qualified to use the lessons learned from their experience of studying and living in the USA.

Institutions all around the world have a plan in place for engaging their alumni. Failure to have such a plan will mean missing out on opportunities of several kinds. Alumni, for example:

ü  Serve as ambassadors, advocates and mentors for the next generation of students to inspire them to study in the same institutions

ü  Pool financial resources for scholarships

ü  Donate to establish endowments for research projects, for amenities (example, library, study halls, auditoriums, sports arena, etc.)

ü  Create and fund faculty positions for research and teaching a super-specialized subject

A final word; studying abroad is a serious decision soaked in benefits which can last a life-time; it is not a matter to be dismissed as simply a glorified holiday.

By HF Contributor: A. Adeni

Perception vs. Reality, An Article by Ryan Segelke, CEO & CO-Founder, HAT

A Message from the Owners

I had an interaction recently that I want to share with you all – one that I think is relevant to any student who is part of a tennis team or adult who is part of a business team. At the local coffee shop, there is a regular who I come across nearly every time that I walk through the doors. She seems to be consistently in a bad mood and anti-social; every time I try to get her to smile by going out of my way to hold the door for her, she actually seems slightly more annoyed (I like a challenge – so I engage in a game called “can I make this person smile?”). One morning my “perceived” notion about her got even worse when she scolded the barista for not getting her coffee right.

Being engaged in this challenge/game of trying to get this grumpy woman to smile, I decided one day that I was just going to start talking with her in order to get to know her better. We were both standing in line, and I sparked a conversation. To my surprise, she engaged with me! I asked her, “How has your week been?” She replied, “Terrible”. Instead of stopping there and simply re-confirming my “perceived” opinion about her, I asked, “Why?” Over the next 10 minutes, I learned that she is a recent divorcee going through financial troubles and that she works at a hospice where she has to deal with terminally ill patients on a daily basis. At the end of the conversation, she thanked me for listening and we parted ways with a brief hug. Wait – what? I also found out that she is a tennis enthusiast and is interested in helping students in need to enjoy this great game! That’s not at all what I expected to happen when we started our conversation. I was expecting her to not respond to me at all or cuss me out for bothering her.

So what lessons did I learn here? It’s three-fold. I think it’s extremely easy and takes very little effort to look, point at, and judge others rather than take the time to really understand them on a deeper level (what’s really going on here?). When you do take the time to get to know someone on a deeper level, you will find out that the person is not anything similar to who you “perceived” them to be.

Secondly, when we are judging others, we are missing opportunities to improve ourselves and we are wasting our energy on things that we cannot control. Was it bettering me to judge this woman who I knew nothing about every time that I entered the local coffee shop? Couldn’t that energy have been better spent elsewhere to enhance my life or someone else’s who I care about? The answer is: absolutely! It is my experience that those individuals who are more concerned about why everyone else is not living up to their standards are actually the ones who are not happy and not achieving what they want. Those that are achieving great things don’t have time to waste on aimless rhetoric; they are too busy pursuing their own goals.

Lastly, life is all about relationships. Taking time to truly get to know people will no doubt get you closer to what you want in life. I realize that there are specific personalities (lone wolf types) who will fight this notion. For them, no one does things as good as they do, and they actually find working with others to be a nuisance. However, it is my experience that this specific personality type is ALWAYS underachieving because they ALWAYS end up being the bottle neck or reason for lack of growth within a group. It takes trust, a team, and strong relationships to make things move in a powerful and successful direction.

So, this week when you come across that person who rubs you the wrong way, engage them in a conversation. I bet you find out that they are not at all what you “perceived” them to be! And make sure to let me know how it goes.

By: Ryan Segelke
Grand Slam Level Coach, CEO and
CO-Founder of High Altitude Tennis Academy

HAT Fund Event Series HF Community Development BOSTON

The Hat Fund, Inc
The Hat Fund, Inc

Boston, Massachusetts: The HAT Fund will be hosting a series of Meet-and-Greet Fundraisers in major cities throughout the U.S. in 2015 and have scheduled one for Tuesday, July 21, 5:30 – 7:30 pm at Stella Restaurant, 1525 Washington Street in Boston’s South End.

The HAT Fund is dedicated to creating pathways to success through sports and education by assisting underserved aspiring young scholar athletes to ensure that they have the opportunities, guidance and tools to flourish on and off the court. Leslie Segelke, co-owner with her husband Ryan of High Altitude Tennis in Parker, Colorado, founded the HAT Fund.

“I’ve recognized the students we work with in addition to being passionate, driven athletes are burgeoning young leaders eager to learn what is necessary to take full advantage of life’s opportunities”, states Leslie. “I’ve also felt the frustration of being unable to help so many kids with that glimmer in their eye…wanting so desperately to be given the best chance to succeed…and willing to make the sacrifices that great success requires. That frustration, or the unwillingness to give in to obstacles, gave life to the HAT Fund.”

To help make this fundraiser available to everyone interested, the cost of admission is $20, which includes one complimentary beverage, hors d’oeuvres and great company. Raffle tickets will also be sold at the door for $5 each for the chance to win 2 box seat tickets to the 2016 ATP Tour at the Tennis Hall of Fame in Newport, Rhode Island. There will also be a silent auction where attendees can bid on sports memorabilia, restaurant gift certificates and exciting other gift items. A short presentation about the HAT Fund will be included, but the evening is more about meeting other tennis and sports minded people in the Boston area.

To date, HAT has donated more than $75,000 to provide scholarships and educational resources for up-and-coming junior tennis players from around the world.

For additional information about the Boston Meet- and-Greet, please contact:

Ryan Segelke at ryan@highaltitudetennis.com or Gary Briggs at gbriggs@auntsadiesinc.com.

For information about the HAT FUND, please contact Leslie Segelke at leslies@thehatfund.org.

The HAT FUND, INC is a recognized 501(c)(3) organization. All donations are tax-deductible.

Event Date: JULY 21, 2015 5:30pm-7:30pm

Venue: STELLA RESTAURANT

For Tickets, Click here http://www.eventbee.com/v/hfeventboston

Hurray! The Summer Camp Season is here

As we all know that summer has come and its the month of June when most of the kids are looking out for a place to cool off. This is the only time when there is a need to learn extra curriculum activities. Here, where High Altitude Tennis LLC in collaboration with The Hat Fund, Inc comes into limelight.

We as an expertise in the world of tennis have professional coaches and the best infrastructure where your kids not only learn tennis but basic ethics, education as well as how to be the best in the world of competition. Every year we hold events form awards ceremony for the scholar athlete to the training camps.

DaVarryl Williamson with the Leadership Awardee Trace Collins at HAT Community Celebrations
DaVarryl Williamson with the Leadership Awardee Trace Collins.
Rachel Davis, PHD distributing awards among our young athlete for their performances at HAT Community Celebration
Rachel Davis, PHD distributing awards among our young athlete for their performances.

This year we kick started from the HAT Community Celebrations held on Sunday, 31st May 2015, following the Summer Camp started on June 1st 2015 at SUMMER ACADEMY at METRO STATE UNIVERSITY, Denver, Colorado.

High Altitude Tennis is excited to announce that we are proud to have partnered with Metro State University and we will be running our elite summer camps at the brand new, state of the art Recency Sports Complex.

The Campus

The Regency Sports Complex will provide an ideal setting for this years summer camps. With 8 tennis courts located on a sprawling 12-acres including a brand new lounge where we will have our daily lunches, this will certainly be the elite tennis camp to attend in 2015.

The High Altitude Tennis Summer Academy is one of a kind combining a specialized coaching methodology; stroke mechanics, player tactics and match strategies, with a conditioning and injury prevention program in the most rigorous training environment available. In short our development method works and we can prove it! However, what we are most proud if is our ability to build trust with each individual student which allows tennis to be our vehicle to teach the life lessons required to be tomorrows leaders and powerful contributors to society.

For Registration, Kindly click on the link : http://www.highaltitudetennis.com/summer-registration/ 

Share your inspirational stories at #hatfundstories on Twitter, Facebook, Tumblr, google plus.

For Media Contacts:

Raghav Kohli, Email-id: raghav.kohli18@gmail.com.