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Sports Performance Academy Blog

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Dream Big: Athlete Goals For The New Year

 

Check out more information on The Sports Performance Academy by clicking here!

Podcast: Listen or Download Here

Summary

Set Your Athletes Free With Dreams & Goals

Did you used to have some amazing dreams, but then you grew up and those dreams became impractical?

Me too! I've been there with you as well, but one of the reasons we've made so many advances as a society is we've had people that were willing to dream big.

We can start our goal training with practical dreams, but we want to see you and your family go even further and dream AMAZING dreams! Dreams that might seem unattainable, or even impossible...but they will give you a chance to reach for the stars!

So this week, have everyone in your family sit down, take 5-10 minutes and have a dreaming session. Don't let practicality intervene...DREAM BIG! And by the way, this includes you, parents! 

This Years Goals

Next, let's think of 1 big thing we can accomplish this year. For an athlete, it might be making it...

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Your 2020 Athlete Nutrition Start Guide

 

Check out more about Stay Fueled: Nutrition for Busy Families by clicking here!

Listen or Download This Week's Podcast:

Summary

Are you excited about setting up your nutrition and health goals for you and your family for 2020, BUT...

You just don't know exactly what to do?!?

Or maybe you're ready to level up your nutrition goals this new year and you need a plan. You're in the right place as today we're walking you through how to be successful with nutrition in 2020 for your athlete. 

Understand The Importance

How important is nutrition to your athlete's health and wellbeing? 

It's absolutely critical! It's the base, along with Rest & Recovery, to building a strong and solid athlete that can stand the test of time. Without a solid base, your athlete will be subject to a greater risk of injury and lower levels of energy. 

Your athlete is growing and changing, and to leave them without the nutrients they need to succeed is dangerous. 

Get Them What They Need

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Top 5 Athlete Gifts for 2019

It's that time again and we're getting ready to run straight into the holidays where gift giving becomes one of our main focuses.

We get to work with a ton of athletes, and each year we get to hear what they want for Christmas...so we wanted to share with you some of the best gift options for athletes this year! We also want to share the gifts that can make the biggest impact on your athlete this new year. Some of these things are pretty straight forward and some of these will be brand new to you.

Do You Want To Be An Athlete

One of my favorite sayings goes something like this: If you want to be an athlete, you have to start doing what athletes do. 

Now granted, athletes do some goofy things sometimes if they have superstitious habits (wearing lucky socks, rubbing their lucky rabbit foot, or carrying around their lucky stuffed animal) but great athletes all do very similar things especially when it comes to recovery, sleep, and nutrition. We need to pay attention to these...

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2 Step Nutrition Success Formula For Your Busy Family

 

If you're ready to level up your nutrition, click here to check out Stay Fueled: Nutrition for Busy Families.

Summary

Have you ever wanted to feed your family the right food, but not even make it a whole week before winding up back in the fast food line? Maybe you know how important it is to get great quality food into your athlete, but you don't take the time to write down what's on the plan for this week?

Not making nutrition a priority is extremely common and it's why so many of our athlete's are struggling to progress, and to stay healthy. 

Here's our success formula to make sure your mindset surrounding nutrition is right on track!

1. Get Ultra-Focused On The Importance Of Nutrition

What we focus our attention on becomes our priority. Not only is nutrition vitally important to your athlete's health, proper nutrition will make your athlete a better student. It will also give them the energy they need to be amazing when playing their sport. 

You have to decide...

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For Success, Maximize Your Athlete's Sleep

 

Summary

Does your family get enough sleep? Or do you often wake up tired? I know I’ve been in the not enough sleep camp before…but it’s not a good place to be, so I want to give you a few helpful tips on how to maximize sleep. 

Sleep is critical. It will help increase your athlete’s performance in their sport, helps them get ready for school, and helps clear their mind, both physiologically and mentally. It’s like a mental reset that we really need to take full advantage of.

Start by knowing how much sleep your kids need:

  • Under the age of 12, they need 10-12 hours of sleep each night.
  • Over the age of 12, they need 8-10 hours of sleep each night. 

These recommended hours of sleep needed are Non-Negotiable if you want your athlete to be successful. Athletes that get 6 or less hours of sleep increase their chance of injury by over 70%. That is a shockingly high chance for injury! I definitely don’t want to risk that for my kids, and...

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The Basics for Your Athlete: Your Nutrition Start Guide

 

Get Started with STAY FUELED: NUTRITION FOR BUSY FAMILIES by clicking here right now! 

Summary

What are the basics you need to be successful in nutrition?

Are you overwhelmed with feeding your athlete? Not sure if you’re doing it right? Maybe you know that you could definitely do better, but not sure where to start? Well you’re in the right place, because I want to share the basics so you can get on track and know for sure you are giving your athlete exactly what they need.

It DOESN”T have to be complicated, but it DOES matter what your athlete eats. Food fuels their bodies, and if they aren’t eating QUALITY whole foods, it’s a recipe for disaster.

Let’s start with WHAT TO EAT:

The 3 main things you need to focus on are CARBOHYDRATES, FATS, and PROTEINS. These are the macronutrients of their diets. (We don’t need to focus on micronutrients right now, if the quality of their food is great, they will be getting what they need)

So...

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How Can You Tell When Your Athlete Needs A Break?

 

Summary

Athletes….they aren’t machines (although sometimes we treat them like they are) THEY ARE PEOPLE! And sometimes, they just need a break.

If you’ve never heard of overtraining syndrome, it’s when the body really starts to shut down when there have been too many energy and physical requirements put on it. Maybe they’re doing extra work and really pushing it, or trying to progress, but it’s our job as parents to look at that and figure out when it’s time to pull back and take a little break and start recovering better. 

If your athlete is following the athletic pyramid in the proper order (-Nutrition and Hydration-Rest and Recovery-Proper Movement-Strength-Skills), then you can look at the following clues to tell if your athlete needs a break:

  • They stop progressing- they’re no longer moving up in skills (weekly, monthly), they’re not even getting little wins; they’re just struggling to do anything in the gym or...
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Make School Nutrition Amazing For Your Athlete

 

Summary

Are you looking to make your athlete’s school day the best possible experience ever? 

I bet you didn’t even think about this, but it absolutely starts with nutrition and feeding them the right things, so let’s make sure they are eating what their body needs for success!

It’s definitely going to take some time to get your athlete on track, and it might mean you have to make slow changes over time, but you can do it!

Give Them The Good Stuff

At the Sports Performance Academy, we always look at making sure we have the best macronutrients that we can afford. Here’s what each macronutrient does, and how it best fuels your athlete’s body:

  1. Carbohydrates- they fuel the brain! If your athlete isn’t eating really great carbohydrates, their brain isn’t going to have the energy that it needs to be able to learn. This goes for their sport too, they need carbs to be able to think through complex processes and perform well.
  2. Fats- up to...
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What Do Your Athlete's Cravings Really Mean?

 

Summary

Have you ever had your athlete get in the car after practice and say, "Mom, I'm craving a hamburger!"

I have! That just happened to me 2 days ago after a hard run. I was craving chocolate and it was almost all I could think about.

These cravings are really important for our athletes because it's their brain telling them something their body needs. Maybe it's the muscles saying they need more of something, or maybe it's an essential mineral they're lacking.

Young athletes are still very in tune with what their bodies need and it's important that we not ignore these cravings. Cravings can give us great insight into what our athletes need.

Here's what is most important though... Just because your athlete is craving something, doesn't mean we need to end up in a drive through getting less than quality food.

If they're craving a hamburger, make a delicious one at home with grass fed beef. If they're craving a taco, make them a chicken or fish taco at home. If they want...

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Why Is Recovery So Important For Your Athlete?

 

Summary

Why Is Recovery So Important?

When we don’t get recovery right, our athletes have a big decrease in energy. I see it in the gym and get emails all the time about overuse injuries (heel pain, knee pain, wrist pain, elbow pain, lower back pain, etc.) which are all due to not recovering properly.

When we see recovery become a priority, all sorts of great things that happen!

1. Cells are able to store energy, which will give them lots of energy for the next practice

2. Their body will have the ability to adapt to training and go even above where they were at the start of training

3. Less anxiety, more mentally strong when they are getting fully recovered between practices

The biggest part of recovery (and the base of the Athletic Pyramid) is Nutrition and Hydration, eating the right foods at the right times, and hydrating.

The next step up on the pyramid and The BIGGEST Takeawayfrom this video: SLEEP

If under the age of 12, they NEED 10-12 hours of sleep EACH NIGHT

If...

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