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Introducing the Girls Tennis Network Club on iTwixie

gtn dreamWelcome to the Girls Tennis Network Club!

It’s the only tennis club just for girls on the planet!

This is the club that will get YOU talking all about tennis… what do you like about tennis? Dislike? Who are your favorite players? Do you want to learn how to play? Have you ever tried it?

What do YOU want to learn about tennis? Join and add your voice to girls around the world who love tennis, play tennis or just want to learn more about tennis… how fun!?!

 

Or tell us what you want to do here, too. It’s the only club on the planet that’s all about girls, tennis and FUN!

Check it out and have fun in this cool club that’s just for girls just like you.

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Top 10 Tips to Keep Strong
kicking

So did your Fall sport just finish? How did you do? Wish you had a way to keep fit until your Spring sport begins? We’ve got your back, girls! Check out these 10 Tips for keeping fit in-between seasons:

  1. Start a running club – sounds intense, but don’t get too crazy! Just get a few of your BFFs together to run 1 or 2 miles together a couple times a week. Now that’s not too ambitious, is it? And get this: everyone will be amazed at your wish to keep fit, but YOU will be amazed at how fantastic you feel all winter long!
  2. Plan to play catch, walk the dog or shoot hoops twice a week – now this is so easy! Just plan two days a week that you’ll do something fun, useful or relaxing, but that also gets you doing more than just running. Get a friend to join you or spend time with your siblings, your dog or even just on your own in your driveway – but get out there and do something that isn’t just running.
  3. Make one day a week an upper body strengthening day – just choose one day a week to take 20 minutes and plan to work on your upper body strength. There are so many ways to get your upper body strong: from curls with weights to yoga poses, you can work on your upper body strength in just a few minutes AND feel stronger every time you do it!
  4. Give your legs a workout, too, one day a week - yes, you saw this coming, right? It’s so important to make sure your legs get some challenging workouts once a week, too. Squats, wall sits, lunges and jumping rope are all great ways to give your legs a chance to get strong. Make sure you do 15 minutes a week of leg strengthening. You’ll love how you feel by Spring.
  5. Practice some core work – try and add 2 days of core strengthening to your routine. You don’t have to spend a lot of time doing this, but choose a couple of days to add a plank, some push-ups or pull-ups to your workout. Don’t do too much too fast. You want to build up your strength. Giving your core some challenge is a great way to keep your whole body feeling wonderful.
  6. DON’T STRESS OUT! If you miss a day or forget what you had planned to do, don’t stress out about it! These are just ways to keep yourself mindful of your strength!
  7. Listen to your body – if you ever feel sore or uncomfortable with a set, make sure you take a break and rest. You don’t want to injure yourself. There’s no benefit in working out so hard that you end up needing to take a lot of time off to heal. So pay attention to how you feel. Every week will bring you more strength, not more soreness.
  8. Keep it fun – if you start dreading what you’re planning for yourself, then you know you’ve got to change something. Sign up for a community league or after school team, just for fun. No matter what, keep yourself smiling, laughing and having a good time.
  9. Keep challenging yourself – if everything you’re doing seems so easy that you’re not feeling like you’re having to try at all, then you know it’s time to either do another set, add a little weight or do a little more. As you get stronger, your workouts will feel easier and that is a really good thing. So keep up the good work! You’ll be so proud of yourself when you do.
  10. Try new things – see if there’s something you can try in-between your sports, like yoga classes, kick-boxing (like in the picture) swimming, dancing, a winter sport you’ve never tried, or even just pick-up basketball during open gym times. You’ll be happy when you try something new and end up loving it! So get out there and try it!
    Want to add one? Tell us! You are amazing, girls. So keep yourself feeling as amazing as you are :)

Photo credit: “Picture Youth”

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10 Beat the Heat Tips
Water slide

Summer temperatures are only getting hotter. So if  you have practice, plan to spend the day at the beach or need to get ready for a big game, make sure to follow these 10 tips to avoid passing out! Even better — keeping hydrated means you can play your best and feel fantastic.

So here are iTwixie’s 10 Tips for Beating the Summer Heat:

10. Start drinking water regularly TWO DAYS ahead of when you’re planning on being out in the heat. TWO DAYS!

9. Be sure to wear a water-wicking fabric; not cotton.

8. Keep drinking small amounts of water regularly, all day long. Sports drinks are ok, but many doctors recommend against using them to hydrate because they really contain a lot of sugar. So plan to drink water instead.

7. In fact, plan to drink around 16 oz. of water after every 30 minutes of a playing your sport or working out.

6. Bring snacks that are 90% water, like watermelon, carrots, strawberries, broccoli, cantaloupe or cucumbers.

5. Be sure to eat a good snack with lots of fiber and protein, like trail mix, frozen yogurt or apples and peanut butter at least 15 minutes before you play.

4.  When you’re off the field or get a break, be sure to find some shade. If you’re going to be in an open area without access to shady areas, pack an umbrella and take some time to give your body a break from the sun.

3. Pack a cooler of ice, to keep your water and snacks extra cold and crispy, and put a wet towel in it to put on your face once in a while. It will refresh your senses and cool down your body.

2. Bring a spray bottle of water to give you and your friends or teammates a fun way to cool off each other. Or see if there’s a place nearby to make a few water balloons for an end of the day celebration. Get ready for the balloon fight by agreeing to let each other get hit! Water balloons can refresh and lighten a tense, overheated crowd. Always be sure to pick up all of the remnants of the balloons when you’re done ;)

1. STRETCH after you’re done. Stretching is always important, but especially on a hot day. In addition to keeping hydrated, stretching can keep your muscles from tightening up and will help you relax and breathe deeply, even on a hot day.

ALWAYS REMEMBER  to tell an adult if you start to feel dizzy, get a stomach ache or if you get a muscle cramp. Hot days bring a lot of challenges, so if you aren’t feeling your best, you may just need additional time out of the heat and an adult can help figure that out.

Got any other special tips for Beating the Heat? Tell us right here:

(Photo Credit: Jenn Durfey)

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