Hey Nadenka, I’ve been crunching the numbers on how a solid workout routine can boost your focus and resilience in court. Want to see the science behind it?

Hey, here’s the low‑down: research shows that just 20‑30 minutes of moderate cardio can raise dopamine and norepinephrine in the brain, which amps up focus and sharpness—perfect for keeping your eye on the ball. A 2017 study found that athletes who did a short HIIT session before practice had better reaction times and fewer errors. Plus, exercise lowers cortisol, the stress hormone, so you stay calm under pressure. On the resilience side, regular workouts increase BDNF, a protein that helps your brain adapt to new challenges, making it easier to bounce back after a tough loss. So, think of training as a mental weight‑lifting session for your confidence and composure. Ready to lace up and hit those gains?

Great plan! Lace up, hit the pavement, and feel the energy surge—your brain’s ready to fire on all cylinders. Let me know how it goes and we’ll tweak the routine if you need an extra boost. Keep crushing it!