Cleaning the Scratch Pad: Nutrition Notes

A few notes I took from a book or webinar I completed a while back were found while cleaning up the office.  Simple and worth a quick share. Eat clean – Eat often – Stay hydrated Fuel Your Body Whole Grains Minimally Processed Food (brown rice & oatmeal) Build Your Body Beans Fish Poultry Lean…

Getting Ready to Get it Going

With my time freeing up as the football season ends I have the opportunity to start planning for the next off season run.  For four consecutive years working with the athletes at Snohomish High School there has been nothing but improvement in the numbers of participants and the timed and weight lifted results of those…

Youth Exercise Protein Intake

So many questions circulate around protein and supplement intake from you guys in the high school gym.  The most simple to follow and the basic advice you normally hear from me is to eat often, make the plate colorful, and be sure you are ingesting a quality snack soon after your workout session.  Yup, much more can…

Your Meal Plan

By request, we’ll be posting some meal plans every one to two weeks.  They can be followed exactly, but hopefully they will provide some ideas on how best to get the optimal amounts of macro and micro nutrients. 3179 Calories Heart Health: 8.5 – Vitamins 10 – Minerals 10 – Carb 509g – Protein 103g –…

Training Principles for Athletes

Whether high school athlete or occupational athlete there are certain principles that must be followed for optimal gains, long term health, and general physical preparedness.  Too often we as humans try to seek out the easy road or the magic fix because of it’s simplicity or our own laziness. Pretty pictures, flowery words, and the…

12 Days 3 Goals All For Christmas

Our adult clients and followers may have some interest in this little challenge. To get you in the mood for the holidays, Amy has put together a holiday challenge titled the “12 Days of Fitness”.  As a gift to yourself you might take on these challenges which cover your fitness activities, your nutrition consumption, and…

Don’t Waste Your Workout

An open letter to my boy B, For a strength, conditioning, and performance coach working with a group or an individual the issue usually is one of getting them motivated to perform the prescribed work and to step outside their comfort zone to do movements they don’t like… You are far ahead of most because…

Mother Says Eat Your Vegetables

In honor of Mother’s Day, I’ll take the moment to remind you have some of her advice you should still be listening too: EAT YOUR VEGETABLES!  We’ve all heard it at least once, and almost every one of us has failed to heed her words more than once. Occupational athletes lose common sense and jump…

Nutrition Post Workout

Your selection of Nutrition Post Workout is a key decision that may significantly affect the overall benefits attained or not attained from that workout. While overall daily nutritional make up is important, after exercise (post workout) your body is ready and waiting for specific nutrients.  Muscle cells are hyper sensitive to insulin after your workout. …

Nutrition What and When

The goal for athletes in the pre-exercise period is to make certain that blood sugar is maintained, that hydration state.  To do this, the focus should be on starchy, low-fiber carbohydrate foods and fluids for the last meal before exercise, followed by a sports beverage sipping protocol that maintains blood glucose and volume. Before Exercise…