CrampsAWAY Pro

Just about everyone has suffered from muscle cramps at some point. As you probably know they’re painful and can put an end to your workout, training session or competition. At the very least your performance will suffer which is frustrating (especially for elite athletes).

During my professional tennis career I didn’t routinely suffer from muscle cramps but the possibility and concern was always there. I’d prepare as much as possible (hydrating, eating correctly, resting, etc.) but despite being one of the fittest guys on the ATP Tour sometimes that wasn’t enough. And once a muscle cramp starts all you can do is hope it passed quickly.

These days I don’t compete or train as strenuously as before but cramping is still a real possibility during tough workouts or tennis training sessions.

As you know I love testing and trying new products and gear so when James Blake told me about a company he’s involved with that can prevent or stop muscle cramps in seconds had to give it a try. Enter CrampsAWAY


What is CrampsAWAY?

CrampsAWAY is a liquid supplement that’s designed to stop muscle cramps in under 60 seconds. It’s all-natural, contains zero pharmaceuticals, and is NSF Certified. In other words elite athletes and regular people can use it without a prescription.

There is a “Pro” version that’s geared towards professional athletes, and a “Sport” version designed for weekend warriors.

crampsaway pro sport


CrampsAWAY Pro ingredients: Organic Agave Nectar, Potassium Sorbate, Purified Water, Proprietary CrampsAWAY blend (Natural Food Acids), Natural Triberry Flavor, Natural Flavor, and Ionic Trace Minerals.

CrampsAWAY Sport ingredients: Organic Agave Nectar, Purified Water, Proprietary CrampsAWAY blend (Natural Food Acids), Ionic Trace Minerals, Natural Orange Flavor, Natural Flavor, and Potassium Sorbate.

I got both versions to test but prefer the Pro version as it’s a bit more potent and is NSF Certified (in case I get drug tested on the legends tour ;). But the Sport version is probably enough for most people.


How does CrampsAWAY Pro and Sport work?

Once you start cramping or as soon as you feel you’re about to cramp do the following to get the most out of each packet:

  1. Open and pour a packet of CrampsAWAY Pro or Sport in your mouth
  2. Swish it around for 30-60 seconds
  3. Then swallow it

Remarkably this will stop your muscle cramp or prevent a cramp from starting.

But how does this work?

When I spoke to Jack Little (CEO of CrampsAWAY) he explained that CrampAWAY’s products are based on research that show that muscle cramps are neuropathway problem rather than electrolyte imbalance or hydration problem.

It is of course essential to be well hydrated and consume the right amount of electrolytes to perform at your best. However the latest research implicates the nervous system as the causation of an Exercise Associated Muscle Cramp.

It’s now believed that a variety of factors lead to muscle stress which sends signals to the spinal cord, which then causes a rapid nerve firing to the stressed muscle. It is this rapid firing that causes the muscle to contract (also known as cramping).

Essentially, the way CrampsAWAY works is by stimulating the nerves in the oral cavity which inhibit the rapidly firing nerve from the spine to the stressed muscle. The muscle cramp then dissipates within 10-60 seconds.


How I use CrampsAWAY Pro.

CrampsAWAY Pro has become a part of my tennis and work out emergency kit. I don’t want to be held back by cramps so I keep a few packs in my tennis and gym bag along with my other gear and supplements. If I go on a tough run or am doing interval training I’ll put a pack in my pocket. At the first hint of a muscle cramp I’ll take one and so far I’ve not had a cramp.

pat cash tennis bag gear suplements


On the ATP Tour guys used to called me a boy scout since I always had backup gear they could borrow (shoe laces, grips, pain killers, etc.). The way I see it, It’s better to have it and not need it than to need it and not have it.

I’m sure Stan Wawrinka agrees with me. He had a backup CrampsAWAY tucked in his bag when he needed it in the 4th set during the 2016 US Open final against Novak Djokovic.

I picked up the 10 pack CrampsAWAY Pro but they’re sold in all different quantities. You can learn more and buy on their shop or on Amazon.



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The Biomechanics Of Tennis

I have had great success during my professional tennis career and I am very proud of my achievements. But how much more could I have accomplished if I was injury free? That is a question I have often asked myself. It’s a pointless question which we’ll never know the answer to. But this question and my many struggles with injuries sent me down a path that led me to Brad Langevad and the keys to improving my tennis while injury proofing my body.

the biomechanics of tennis


While researching ways to overcome and prevent injuries I came across Brad and his work. Over the next few years Brad and I worked together and he helped redesign my technique from top to bottom. It was hard work but the result was fewer injuries and an increase in power and accuracy on my shots. Without his help there is no way I would be able to compete on the ATP Champions Tour today.


About Brad Langevad.

Brad Langevad is a man of science. He has degrees in genetics, biochemistry, physiology and has one of the highest ever registered IQ’s in Australia. But most importantly, he is a tennis coach/player who wants to help.

Over the course of many years Brad has scientifically analysed, studied and interviewed hundreds of professional and amateur tennis players. He has received little credit but his work and findings have defined much of modern coaching.

He’s now compiled this coaching philosophy into a book called “The Biomechanics Of Tennis” that’s now available to the general public.


The Biomechanics Of Tennis.

This little known book is hands down the best book on tennis technique and biomechanics out there and I highly recommend you pick it up if you want to take your tennis to the next level. Here is a taste of what’s in the book:

  • How to prevent injuries
  • How to hit the ball like a professional
  • How to get more power and accuracy
  • Insights and analysis on why some players keep getting injured
  • And much more

If you want to learn all this and more I recommend pick up this book. It’s the best book out there on tennis technique. You can order it at Brad’s website here.



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How To Overcome & Prevent Mental Fatigue In 3 Steps

Mental fatigue is usually caused by to many things going on in your life without enough time to pause and restore. It’s essentially  brain over-activity. This doesn’t necessarily have to mean bad things (although this could be the case) but just too much of everything. Too much work, too many interruptions, too many decisions, etc. This leads to stress and emotions like sadness, anger or jealously bubbling up leaving you feel drained.

So how can you overcome or even prevent mental fatigue?

Here is a simple three step exercise you can practice to beat and prevent mental fatigue.


How To Overcome & Prevent Mental Fatigue

The key lies in being aware of what is within your control and what is not. It’s about controlling the controllables and accepting that the rest is out of your hands.

Step 1: Make a list of things outside your control

Many things are obvious such as the weather, who your parents are, what your boss is like, getting sick, etc… But as you continue to write your list and really think about it you’ll be surprised at how many things truly are not within your control.

Step 2: Make a list of things under your control

When writing this list you’ll quickly become amazed at how few things are actually within your direct control. In fact if you dig deeply enough you’ll see that almost nothing except a few things like your opinions, reasoned choice, and reactions are within your power.

Step 3: Be mindful when allocating your time and energy

Simply making these two lists will raise your awareness of what is truly up to you and what is not. The next step is to take full responsibility for what they are, allocate time and energy accordingly, and practice letting go of the things you are now aware you cannot control.



Following the three steps above you’ll quickly realise that you don’t truly control much of what’s happening around you or you’re pursuing in life. You’ll see that almost the only thing you do control is how your react to external events and how you deal with your emotions.

This is a powerful insight that’ll allow you to get out of your own head and allocate time and energy with precision. This’ll in turn make you a happier and wiser person with more energy.

In the words of a Greek philosopher born a slave 2000 years ago:

“Some things are in our control, while others are not. We control our opinion, choice, desire, aversion, and, in a word, everything of our own doing. We don’t control our body, property, reputation, position, and, in a word, everything not of our doing…” – Epictetus

Thanks for reading! Now grab your pen and paper and get writing.



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Timex Ironman Classic 100 Watch

I’ve tried and tested many sports watches over the years but I always come back to the Timex Ironman Classic 100.

Does it have GPS tracking? No.
Will it count my steps? No.
Can it run apps? No.
Will it make me dinner? No.

Do I need my sports watch to do any of these things? No.
Do you? Probably not.

All I require of my sports watch is good battery life, a few basic functions, decent design, durability and that it’s waterproof. The Ironman Classic 100 meets all these requirements for about $50. This is why I’ve been using a version of this Timex watch for almost 30 years.


timex ironman classic 100 watch - review - pat cash


My favourite features:

  • It’s durable and can take a beating
  • Great battery life
  • Time zone settings
  • 5 customisable alarms
  • 9 interval timers
  • On-the-Fly Lap or Split Recall
  • Large screen without being to bulky
  • Lightweight enough to play tennis in

I don’t need lots of bells and whistles on my wrist and you probably don’t either. The simplicity, focus on essentials and the “low-tech” nature of the Timex Ironman Classic 100 is what I like about it. It gets out of the way and allows me to train without distraction whether playing tennis, in the gym or on the track.

You can read more about the watch and/or buy it on Amazon or the Timex website.



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My “Knockout” Bedtime Drink For Better Sleep

I’ve written before about my routines, tools and techniques for perfecting sleep but since many of you have been asking here is the recipe for my “knock out” bedtime drink.

If I’m really in the need of a good night sleep I’ll make a special bedtime drink that during my evening routine. I believe a variation of this drink was popularised by Seth Roberts but I’ve used a version of it for years. When combined with my other sleep tips it has an almost tranquillising like effect that practically guarantees a great nights sleep. Below is the latest iteration.

Mix and stir the following in a cup of hot water or tea and drink right before bed.

Bedtime drink recipe:

A simpler (and better tasting) version of this concoction is just the apple cider vinegar and organic honey mixed together in hot water or tea. Enjoy!



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