If you are reading this blog I’m guessing you’ve seen tennis on television. The best part of televised tennis today, without a doubt, is the drama involved when a player questions a call and the Hawkeye system is put into action. The anticipation while the imaginary ball travels to its ultimate destination is electric. Fans in the stadium and viewers on television are glued to the screen to find out if the ball was “in or if the ball was “out” – there is no doubt, there is no more debate, it is black and white because everybody trusts the system.
With the advent of technology, its integration into sports has come at an astonishing pace. We have seen technology used to aid in sports training (heart rate monitors, wattmeters, training programs etc), improve the field of play (artificial playing surfaces, covered/indoor stadiums, etc), enhance sporting equipment (tennis racquets, synthetic material for basketballs, hockey sticks, etc) and expand media coverage (newspaper, radio, television, internet etc).
One other area where technology has played a large role is that of officiating. Different sports have embraced technology at various levels. This difference can be seen between sports like baseball or soccer, where there is minimal technology used to aid in officiating, to sports like football and hockey, where video replay can be used to aid officials.
Earlier in this decade, tennis officials faced pressure from the public to adopt technological aid to assist in line calling. This pressure had been growing as a result of the increasing speed in the game, along with the increasing number of controversial line calls by officials. It was getting ridiculous for the players; the number of bad calls was escalating as rapidly as the speed of play was increasing. There was a definite correlation between the two.
Perhaps the breaking point in this came in the form of the 2004 women’s U.S. Open quarterfinals match between Serena Williams and Jennifer Capriati. In the third set of that match, there was an incorrect chair reversal of a call made by the linesperson which eventually cost Williams the match against Capriati. The mistake was acknowledged when the tournament’s head of officiating removed that official from further matches and personally called Serena Williams to apologize for the bad call.
I would argue that there is more drama in the Tennis Challenge System than we see in other Professional sports because the challenges happen frequently and the results of the challenges are determined more quickly. Deciding if a goal is scored in hockey, or a receiver has both feet in bounds for an NFL touchdown or a shot was released before the buzzer goes off in basketball can take up to 3 minutes.
For those that are not familiar with the relatively new invention – here is a quick synopsis: Hawk-Eye uses six or more computer-linked television cameras situated around the court. The computer reads in the video in real time, and tracks the path of the tennis ball on each camera. These six separate views are then combined together to produce an accurate 3D representation of the path of the ball.
Anyone who has watched a match on TV where they have used this system may have noticed that the ball seems to be elongated when projected on the court surface. This may be explained by imagining the ball hitting the ground with a lot of topspin, that it actually spun forward on the ground and deformed so much as to flatten on the ground. The mark doesn’t have to have the exact surface area of the cross-section of the ball to accurately represent the impact point of the ball.
The time it takes for this process is about 10-15 seconds. The overall flow of the match remains intact and the players, fans and television audience are rewarded with a decisive decision which seems to end any arguing by the players.
The Hawkeye system was invented by a young British computer expert Paul Hawkins, and was launched in 2001. It was first used in television coverage of sporting events such as Test cricket, and has now reached the stage of being used by officials in tennis to assist in adjudicating close line calls.
The Nasdaq-100 Open in Miami was the first tour event to officially use the technology. The 2006 US Open was the first Grand Slam event to feature the system, followed by the 2007 Australian Open. At the Australian Open, only centre court matches utilize the technology.
Unfortunately, for tennis fans everywhere, this great technology is not at all ATP or WTA events world-wide. For tennis to get back to “appointment TV” – I believe Hawkeye must be present at all Tier 1 events on both tours – and on multiple courts.
Although prior to the use of Hawkeye, players have maintained that they instinctively knew when a ball is in or out, the evidence so far has not been conclusive. Of the player challenges that have been made, subsequent rulings by Hawkeye have shown that they are only correct about 46% of the time. This data is only available through to the end of 2009.
Officials of the French Open have so far refused to take up the technology, saying that the unique characteristics of the clay court do not warrant it. As the ball makes a mark on the clay surface, it is possible for the chair umpire to get out and have a look at the mark to determine if the ball was in or out, thus avoiding the need for Hawkeye.
Players are not allowed to challenge call whenever they want – like other sports, the players have been granted a certain amount of challenges and can use them when they deem it necessary.
The current rules under which Hawk-Eye is used:
- Each player receives three challenges per set to review line calls.
- If the player is correct with a challenge, then the player retains the same number of challenges. Effectively they have an unlimited number of correct challenges to make.
- If the player is incorrect with a challenge, then one of the challenges is lost.
- During a tie-break, each player will receive an additional challenge.
- Challenges may not be carried over from one set to another.
The beauty of this system is that is does not allow a player to simply challenge a call as a momentum breaker. The system makes the players strategize about not only their opponent but the correct time to question a call.
Players are so good today that the balls are being hit faster and closer to the lines than ever before. Linesman and umpires make mistakes and this system gives everybody a conclusive result. And so far, the players seem to be enjoying the results.
As much as we all loved John McEnroe and Jimmy Connors, the time spent arguing with umpires today is almost nil.
A few weeks ago, when Canadian superstar Milos Raonic lost to Andy Roddick in Memphis, we all saw how desperately tennis needs this system in place for all ATP tournaments – and not just on the stadium courts.
The Hawk-Eye Officiating System is the first and only ball-tracking system to have passed stringent ITF testing measures. It is accurate, reliable and practical. It is the best invention ever according to the Tennis Channel’s Vice President David Egdes.
“That looked ‘out’ to me.” Television audiences now expect Hawkeye’s verdict on a close line calling decision. Ardent tennis fans are fascinated by Hawkeye’s graphical representation of statistics, which have brought a whole new dimension to television coverage.
And with the recent news that Hawkeye was taken over by SONY we can expect things to just get better and better. This week’s event in Indian Wells will have Hawkeye on all 8 courts – the most ever for an ATP event.
The BNP Paribas Open continually tries to raise the bar in the tennis world, and adding Hawk-Eye to all eight of its match courts might put it out of reach with every other tournament this year. No other tournament in 2011 has plans for such expansive coverage.
“It’s only a positive thing,” said Ivan Ljubicic, the defending men’s singles champion at Indian Wells and ranked No. 16 in the world. “Less you depend on the umpires, the better. You want to be the one who decides who is better and who is not.”
Written by Michael Emmett
Not all carbs are created equal.
Most complex carbohydrates, whether they are unrefined (good, like whole grain brown rice, steel cut oats) or refined/processed (bad, like white bread, white rice) still contain 4 cals/gram. Alcohol (ugly !!!) contains a whopping 7 cals/gram!
The refining or processing of the complex carbohydrate is really what causes the problem in terms of weight gain. The refining process often removes fibre and nutrients from the carbohydrate, adding other refined simple sugars and preservatives to improve taste, sales, and shelf life.
A slice of white bread has the same 100% glycemic index value as that of a piece of red licorice. When a person eats a piece of white bread, the blood sugar level rises rapidly, causing an immediate release of insulin into the blood stream to remove the high level of sugar and store it in the fat cells. There is an immediate drop in blood sugar, causing the body to desire more carbs to raise blood sugar levels again. Eating refined complex carbohydrates can begin a vicious cycle/craving for more of the same.
Moreover, the brain does not register satiety upon ingestion of refined carbs. In other words, it’s very easy to down an entire bag of potato chips in one sitting, and not feel full. This does not occur with broccoli or steel cut oats.
Alcohol presents a triple threat to fat loss. Not only does alcohol carry more refined cals/gram, the effects of alcohol lower inhibitions and resolve to make healthy, moderate food choices. In women, it increases the secretion of the hormone oestrogen, increasing cravings for carbohydrate or sugar.
Bottom line, the good carbs are the best choice for long term health and fat loss. Stick to proper serving sizes per meal (about the size and thickness of your hand). If your lifestyle allows, eat every few hours, to keep your blood sugar levels stable, lowering cravings for sugar, keeping energy and mood swings at bay, improving nutrient levels and elimination processes .
Best good carbs? Steel cut oats, whole grain brown rice, quinoa, spinach, broccoli, and berries.
Coming soon: The Three P’s In Picking Protein……..
Written by Rachel Nir, Mayfair Parkway’s Personal Trainer & Nutritionist
Ok, so it’s 2011 and every diet that could ever be created has come and gone. At this point just about everyone knows that diets don’t work right? And we all know how to make healthy food choices right? Everyone knows what it takes to lose weight and look and feel great right?
Well……………..
Over the last decade or so, there has been an explosion of new and varied dietary information, but a significant percentage of the general population is still unaware of what food choices to make to keep fit and stay healthy. Many are still confused about the three basic building blocks (aka macronutrients: carbs, proteins, and fats) that make up the food we eat. Many still do not even consider the nutritional aspect of their lifestyle, or place enough importance on its’ role in the way they look and feel. For the minority that does care and value proper nutrition the information can be overwhelming and confusing.
Should I be eating, high carb, low carb, low fat, or no-fat?
Is it better to cut out all red meat and become a vegetarian?
Nuts are healthy but fattening, should I eat any, which ones, how much?
Which are the good carbs, and which are the bad carbs?
Should I drink skim milk, soy milk, rice milk, almond milk, lactose free milk, or no milk at all?
To be organic or not to be organic? Now that is a huge question.
Antioxidants anyone? Red wine, dark chocolate, olive oil, green tea , and berries!! Acai berry,golgi berry, blueberry, blackberry, strawberry, huckleberry—-oops, that was a boy not a berry- sorry………
AAAAAAAAGGGGGGHHHHHHH!
Ironically, there seems to be a direct correlation between the expansion of dietary information and that of the collective waistband of North America. Approximately 60% of the population is overweight, and in the US the level of obesity is creeping up towards 50%.
On such a global scale, this health dilemma may seem insurmountable. Taking a tiny cross section of the North American population, aka the Mayfair Parkway, a solution, or rather, solutions may be easier to come by.
First off, looking around the club, one can see a wide range of individuals engaged in a wide variety of fitness activities (and kudos to them all for their commitment to fitness!). The personalities are as varied as the body types in which they are contained.
Taking these variables into account, it seems logical to suggest that the right food plan or “diet” is a specifically individual challenge. Just as the personal trainer designs, educates, and “clicks” for and with each client on an individual basis, the same must go for any nutritional program.
Over the next month, Mayfair is excited to be introducing a new client-centred nutritional program; aimed to bring awareness, education, and aid, in a one-on-one manner, to the individual truly wishing to succeed in their fitness, health, and wellness goals.
Stay tuned for the next blog on nutrition coming next week….Carbohydrates: the good, the bad, and the ugly”……
Written by Rachel Nir, Mayfair Parkway’s Personal Trainer & Nutritionist
Playing in any sort of tournament is different to playing in your in house league or box ladder just because of the level of intensity you are going to experience.
What I mean by this is emotionally the match probably matters more to you and almost certainly to your opponent, you therefore need to raise your own emotional level of intensity and get used to maintaining it for the duration of the match.
Because of this level of emotional concentration most players will also push themselves physically much harder than if it were a friendly or even a Box Ladder match.
So how to prepare and how to avoid the pit falls.
- Make sure you rest well for at least 3 days before the start of the event. So many players will try to practice and improve right up to the last evening before the event. Tournaments are taxing and when you start you need to feel fresh. By all means practice but keep it short, directional and physically light for the last 3 days before the event. Learn to find the balance between practicing to feel good and know your timing when hitting the ball is sweet and resting. The old adage of getting up from a meal still wanting to eat a bit is very true in sport. Arrive at the tournament eager for competition not burnt out from too much practice.
- Recreate every little thing that might throw you off, even what you would consider to be bad calls from the referee I am assuming that the event will take place over a weekend or even for a number of days during the week. At least a month before the competition starts, if you are not used to playing 4 days in a row and you know this is likely, your first strategy is to simulate the event. Play 4 days in a row and see how your body and mind react. It can not be a shock to the system, this is when injuries occur, tempers get frayed and definitely playing simple rational and calculating squash goes out the window. If you never have a referee get used to it by asking your buddy to call the game. Get used to people watching you, create an audience either physically by asking people to sit and watch or imagine one.
- Practice replenishing your body. You have a 15 minute window after a match to take in nutrients for the maximum uptake, should you leave it any longer than that your body will likely only replenish 80% of your body’s energy stores. This will over a number of days mean that your body will not be able to perform at peak potential. All it takes is a small carton of chocolate milk or a glass of orange juice with some protein powder added. The ideal combination is 85% complex carbohydrate and 15% protein and either of these two suggestions are work. Simply pack some protein powder and buy an orange juice at the club, you have the perfect recovery drink. This is also useful after long spin rides or any other prolonged and repeated exertion.
- Get help early enough. Nothing sticks instantly, it requires grooving and practice, so be fair to yourself and set yourself up for success not failure by getting advice with enough time to implement and solidify all that you have been told.
- Lastly have fun. Fortunately most of us this is our recreation not our full time and not how we feed our family! Yes we want to show ourselves off in a good light, but believe it or not, most people watching remember how you played the game not who won. Why not leave everyone with a great impression. Play fair, have fun and make friendships that last a lifetime. Remember we only have one time to make a first impression.
The best preparation for tomorrow is doing your best today.
Written by Barbara Cooper, Mayfair Lakeshore’s Head Squash Professional
Through the years we have witnessed enduring beauties like Liz Taylor, Audrey Hepburn and Sophia Loren as well as present day icons like Cindy Crawford, Salma Hayek and Heidi Klum; all of these women recognize the value of giving “good face” throughout the ages, regardless of their own age. Beauty transcends time.
Modern life demands much from us, from the over-achieving student to multi-tasking power women to the do it all super dad…it’s no wonder that more and more people are finding a real need for “spa”ing.
Stress and beauty treatments have been around since Ancient times such as the beauty therapies of Cleopatra’s milk baths. Some believe the word SPA originates from the Belgian town of Spa, known since Roman times for its healing baths. Others believe it is an acronym of the Latin term “Sanitas Per Aquas” (“health through waters”).
None can deny the healthy glow that comes from proper diet, regular exercise, rest, and proper skin care is unmistakable and timeless.
Rejuvenate, Breathe, Be Mindful, Live in Consciousness, Be Present with yourself and your surroundings and Drink Plenty of Water.
Written by Vanessa Tierny, Mayfair’s Spa & Wellness Coordinator
Filed under: Squash
When playing doubles, may it squash or tennis the name implies 2 or team therefore the first priority of any doubles player is to protect and empower their partner. The old adage “Charity begins at home!” is never truer than on the doubles court.
Good teams help their partners; they stick to the game plan. They are consistent and predictable and provide emotional support and understanding, and stand by their partner through bad times as well as good. Having this attitude will mean you have a chance to sort out what is going on in the match, communicate with your partner and possibly prevail in the end.
Even when you have been playing with the same partner for years neither of you are mind readers, letting your partner know how you are feeling is not only OK but useful. When you are feeling strong take responsibility to hit the big shots at crucial points, if you are feeling more defensive then play safe until you confidence returns. You MUST however take responsibility for yourself, and honestly assess your effectiveness on the court each moment of the match. A warped perspective is not necessarily useful to your team.
On that note I remember years ago in England when I was playing for and captaining our Sussex County women’s team at a competition called “County Week” which is where 6 Counties get together at a particular venue with at least 9 tennis courts and play 5 matches in 5 days. Each day consists of 2 county teams of 3 pairs each playing 3 matches against the other team for a total of 9 matches a day.
This is a grueling schedule that means even when you have lost to the #1 team that day you have to then go out and play the #2 team and then again regardless of the result you must concentrate again for that third match of the day against the #3 team. Now here is where I learnt about perspective and it being in the “Eye of the beholder”
I dropped one of the players on my team. In the discussion that ensued as to why, she said “But I didn’t miss one of my returns of serve all day!” Unfortunately her partner’s perspective was that neither did her opponent standing at the net volleying the ball at her feet for a winner!
Had she truly been playing with her partner she would have noticed and modified this, or at the very least come off the court apologizing for “Leaving her partner vulnerable after every one of her returns of serve!”
The same is true of doubles squash; it means being aware of the shots you hit and how they affect your partner. For example if your partner is slowing down, a hard cross-court might seem like a good idea, but if it fails to get past your opponent, your partner may find themselves badly out of position, with no way of covering the next shot.
Play to enhance you partner’s strengths and cover their weaknesses and obviously the reverse is true for your opponents, play to expose their weakness and negate their strengths. If they like to run, keep them in the back, if they love hitting the ball hard, then float the ball hi over their heads and to the back. Move an immobile or slow player around the court dragging them forward and back.
Give you partner clear messages, either verbal or non verbal by moving forward or into position without hesitation. This will make your partners job of covering so much easier and consequently the relaxation and confidence between you both will build, as where to stand and what to cover will be obvious.
Let you partner do their job and have faith and trust in them. You cannot try to hit their balls and expect them to play with confidence and decisiveness.
You have chosen to play with this person so support them.
Giving them dirty looks or muttering to yourself when they miss a shot is definitely not going to bolster your partners waning confidence and will only succeed in ensuring you look ungracious in everyone’s eyes except your own.
Treat your partner how you would wish to be treated.
Support them through the rough patches and celebrate their victories, this way you will have a friend for life and enjoy all your matches win or lose.
I wish you fun on the court.
Written by Barbara Cooper, Mayfair Lakeshore’s Head Squash Professional
At first glance, the Pilates Reformer might not look like a welcoming piece of exercise equipment – a throw back from much earlier times. A closer examination reveals that the Pilates Reformer is actually quite an elegant machine and something that has been well made for what it is designed to do.
So what does the Pilates Reformer do exactly? Perhaps the best thing to do is to explain some of the principals behind Pilates, so that you will better understand what the Reformer is trying to achieve.
The definition of Pilates is the balanced development of the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back, which many fitness teachers might also refer to as core strength. Core strength looks beyond the superficial, and sometimes cosmetic, outer appearance, and looks at the power of the internal muscles.
This definition is further broken down into the following principals that govern Pilates – Centering, Concentration, Control, Precision, Breath, and Flow.
Centering refers to bringing the focus of the exercise to the centre of the body between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from this centre.
Concentration simply means bringing one’s full attention to the exercise and doing it with full commitment. As with any exercise, giving it your full attention will yield maximum benefit.
Every Pilates exercise must be done with complete muscular control. No body part is left to its own devices. This really goes hand in hand with the previous principal.
In Pilates, awareness is sustained throughout each movement. There is an appropriate placement and alignment relative to other body parts, and trajectory for each part of the body. Precision of movement is important.
Joseph Pilates emphasized using a very full breath in his exercises. Most Pilates exercises (as is common in a lot of exercise regimes) coordinate with the breath, and using the breath properly is an important part of Pilates exercise.
Fluidity, grace, and ease are goals applied to all Pilates exercises. A smooth technique is important to the most beneficial use of Pilates.
Pilates equipment, like the reformer, are very good mirrors of one’s flow and concentration as they tend to bang around and suddenly become quite “machine-like” if one loses control and flow. The Reformer provides finely tuned exercise resistance that allows one to work very precisely with alignment, core strength, and all of the Pilates exercise principles.
Written by Colleen Hopkins, Director of Fitness Operations
Filed under: Sports Talk by Michael Emmett
A year ago Canadians from coast to coast were celebrating 14 Gold Medals from their Canadian heroes, the greatest achievement in Winter Olympic history. Today, Canadians are celebrating a future Canadian tennis superstar who shocked the tennis world with an improbable victory in San Jose on Valentine’s eve.
Milos Raonic has emphatically made a statement to the members of the ATP World Tour with a straight sets win (7-6, 7-6) over Spanish lefty and world #9 Fernando Verdasco in the final at the SAP Open in Northern California.
In the post match trophy presentation Verdasco was asked what the difference in the match was and he said only one word – “SERVE”!!! Such a quick answer but he couldn’t have been more to the point.
Without question, Raonic has the best serve in the game – yes, even better than American John Isner – this serve is such a major weapon that a top 20 ranking seems not only possible but probable.
Consider his serving stats from Sunday’s final against Verdasco. And remember one thing – this is a 20 year kid who has never been on such a big stage. Nerves weren’t a factor at all – in fact, the exposure from the centre court spectators and the National TV audience across North America was a blessing for this mature athlete from Thornhill, Ontario. He thrived under pressure and came up with his best stuff when he needed it the most. It’s almost unbelievable that Raonic could remain so calm and deliver in every big moment like he’s been a tour veteran for years and years.
Against Verdasco, Raonic’s average first serve speed was 141 MPH per hour topping out at 147 MPH with a first set ace that almost put a hole in the back wall in the arena where the San Jose Sharks play hockey. Some of these serves were harder than any slap shot ever registered in rinks across the world. Perhaps even more impressive, is the fact that Raonic was able to put 69 percent of his first serves in the court – an unfathomable number considering the speed that the ball is travelling as it crosses the net. And then to top it off, when his first serve was in the court he was winning 88 percent of those points. No wonder Milos only faced one break point the entire match. Playing indoors on such a fast surface is almost unfair to the rest of the field when Raonic is serving this well.
Serving bullets is one thing – but to back it up with a lethal forehand is a combination that might be too much for many of his peers on the ATP tour. Raonic is definitely not a serve and volleyer but he is the next best thing – he is a SERVER and FOREHANDER!! So many of his scorching serves came back meekly over the net – Raonic who would have a tough time serve and volleying on a regular basis because the speed of his serve doesn’t give him time to advance to the net – only to be pounded away with a text book forehand that is the envy of players world-wide. But that doesn’t mean he’s shying away from the net either, with the score tied 4-4 in the second set and Raonic serving at 30-40, the lanky Canadian mustered up the courage to serve and volley and was successful on this huge momentum building point. It’s these kinds of situations that will make Raonic a top player if he can continue these tactics in the trickiest of moments.
At last year’s Rogers Cup in Toronto, I sat beside Milos in a Tennis Canada box as we were sitting through multiple rain delays waiting for the conclusion of Murray and Federer. I asked Milos when he was going to be out there in a big final – thinking to myself it would be many years before he played in a final of this magnitude – but he calmly said “ my turn will come I just have to be patient.” I am sure even Milos didn’t think his time would come 6 months later but after watching him last night – as most Canadian tennis fans did – I’m sure this is just the first of many, many tournament finals for the humble Canadian.
Other examples of composure in tight, breath-taking situations occurred throughout the match. The first was when Raonic was down 6-2 in the first set tie-break and went on to win 6 straight points to emphatically close out the set. But the shot of the match in my estimation came at 6-6 in the first set tie-break when Milos, after a lengthy rally, crushed a backhand cross court winner with so much pace that Verdasco looked like he was stuck in mud. The confidence Milos showed on this particular shot at such an important part of the match really registered with me that this guy is fearless and relentless!
And then he did it again! His backhand is generally regarded as one of his weaknesses, but facing a monster point early in the second set tie-break, down 1-2, he cracked another scorching cross court backhand winner that was so good even Verdasco seemed stunned. This was another dagger in the heart of the Verdasco who was the defending champion of this event. Verdasco, looked deflated and seemed to say with his body language – what can I do to beat this guy? Slamming his racquet into his foot and swearing in the direction of his entourage – Verdasco had the wind taken out of his sail with a near perfect performance from the young Canadian. When a player has a huge serve, a world class forehand, a fearless attitude, and a penetrating backhand that catches you off guard on gigantic points, in some circles he would be considered unbeatable.
And then again up 4-3 in the tie-break, Raonic hit a forehand down the line with so much racquet speed and so much confidence you wondered if he had been a superstar tennis player in a previous life – how could a kid who had never been in the spotlight before perform at such a high level? He showed no fear at any point in this match and he looked so at ease even at match point. After relinquishing 2 match points, Raonic needed one more big serve to close out the match and he got it with another 144MPH serve that left Verdasco screaming at the umpire because a fan yelled out just as he struck the ball. But let’s be honest – Verdasco couldn’t handle the serve all day – this was just another example of too much heat and not enough time for the overmatched Spaniard.
Raonic, who was born in Podgorica, Montenegro, and came to Canada as a young boy, will wake up on Valentine’s Day as the #59 ranked player in the world – a jump of almost a 100 places in the last 2 months. Along the way in the tournament, he also beat 4th seeded Xavier Malisse, James Blake and Richard Berankis. He did not have to play a semi-final match after Gael Monfils of France who pulled out with a left wrist problem. Milos went through the entire draw without dropping a set – scary considering it was only his 8th ATP event in his young career.
Ironically, Raonic will face Verdasco again this week in the ATP 250 event in Memphis. The draw was made a few days ago and Raonic, a wild card, will play the second seeded Verdasco on Wednesday in the first round. The Canadian will also be playing doubles with the top seed in the singles competition, Andy Roddick.
The last Canadian to win an ATP tournament title was Montreal’s Greg Rusedski in Seoul, South Korea, in 1995, just days before he chose to switch allegiances and represent England.
Raonic became the youngest winner on the ATP tour since 19 year old Marin Cilic won in 2008. This was a signature win for this rising star, today’s game is all about the serve and the forehand and Milos has mastered both of these shots – with a little work on his mobility and agility around the court, the first time winner will become the highest ranked Canadian of all time. Canadian tennis fans should be treated to some exciting moments in the future because the best young player in the world is a Canadian.
Filed under: Fitness
This amazing workout called Interval Training is a training method which alternates high intensity efforts with low intensity efforts. Adding just a couple sessions of interval training to your workouts each week is a sure way to boost your fitness level, accelerate fat loss and help you beat boredom.
Here are 5 good reasons to get Interval Training into your workout routine.
1. Interval Training burns more calories. Most of us exercise at a continuous intensity during our cardio workouts. This is called “continuous training.” While continuous training is the most common way to exercise and still offers ample benefits, such as burning calories, “Interval training burns calories quicker. If you’re doing interval training for 20 minutes you can burn as many calories as you would in 40 minutes, of steady-state training.
2. Interval Training burns more Body fat. Doing short bursts of higher-intensity exercise, will encourage your body to burn body fat as fuel. Some studies show that even when the workout is over, your post calorie burn can reach as high as 36%. This means metabolism remains elevated.
3. Interval Training works for all fitness levels. According to the American Council on Exercise, everyone from beginner exercisers to elite athletes can perform and benefit from interval training. Intervals can improve your cardiovascular fitness level by as much as 13%. Beginners, who are using interval training in their program for the first time should work their way up slowly. Progress from a brisk walk to a moderate jog. For intermediate exercisers; go from a moderate jog to a fast run approx 75% of your running effort. The more advanced athlete should continue at a moderate running pace, and increase their intensity by holding a fast pace on an incline. An example; Hold each interval for 1:30-2:00 minutes. Rest for 1:00min between the working set, then repeat.
4. Interval Training works for the tortoise and the hare. Interval training is a great way to change up your workout routine. Some days may you feel like running the 6 minute mile or just want to take easy. Interval training is a great alternative for both scenarios. I turn to interval training because it will always keep my routine fresh. Any combination of exercises can be used such as: walking, running, biking, cardio classes even strength training.
5. Interval training can combat boredom. Interval training can make your workouts seem more fun. Rather than digging away at the same boring intensity, interval training keeps your mind engaged and helps your workouts go by faster. Break down your routine into 3 continuous circuits of three exercises for a period of 10 minutes. Once you completed the first round rest for 30 seconds, and then continue again, until completed.
Written by Jason Ferreira, Mayfair East’s Fitness Manager
Filed under: Squash
When playing any squash match whether it is for fun or in a tournament, always make a habit of concentrating on your return of serve.
The return of serve should be like a conversation in squash not an argument. It is not necessary to try to immediately win the point, but it is necessary to gain some advantage, by putting your opponent behind you if possible.
Let me explain. You are returning serve in squash for only one reason, you have just messed up and lost the point or even the spin that decides who serves first.
This circumstance automatically puts you in a negative head space “I never win the toss” “I should never have tried for that drop shot” “Why didn’t I hit it straight instead of across the court”
“The Rot” occurs when the first return is ineffective and consequently the point is lost causing an even more negative mind set for the next return, which often is ineffective also, on the other side of the court. Many times players will lose up to 3 points in a row simply because of this mind set.
Your body can only follow physical instructions. Once you tell your self to “Win the next point”, you must now train your body with a physical instruction as to how to do this, for example you could and should say to yourself something like “Move your racket from low to high”, in order to execute a shot that has a chance of going over your opponent’s head thus taking them to the back of the court.
Train yourself to notice this conversation and turn it into physical instruction and then look at the outcome. If you hit an effective return and your shot went past your opponent taking them to the back of the court, you will now be on the “T” and in a good position. If the ball was cut off by your opponent then you are still under pressure and will have try again on your next shot to hit the ball past them in order to gain the advantage.
In squash this sequence occurs over and over again in a single rally, therefore the better you are at your return of serve the less you will have to do is as you will be serving! The better you are at hitting the ball past your opponent from the back of the court, the less you will have to do it!
Written by Barbara Cooper
A Fitness, Tennis, Squash & Sports Blog by Mayfair Clubs 
