Why a Fashion Mogul Is the Model for Lifelong Wellness

Mighty Oak Athletic Podcast S2:E40 - Why a Fashion Mogul Is the Model for Lifelong Wellness

Brunello Cucinelli is one of the most successful fashion designers in the world. His cashmere empire, built from the hills of Umbria, Italy, has made him a billionaire. But ask him what he’s proudest of, and it won’t be revenue or runway shows. It will be his life—his actual life. His routine. His rhythm. His ability to move, to think clearly, to love his family, and to work with joy. At 71 years old, Brunello isn’t just getting by—he’s thriving, fully engaged with the world around him.

And he’s given us something more valuable than another style trend: a model for aging well.

Brunello wakes at sunrise, devotes time each morning to movement and physical training, eats simply, takes afternoon naps, and ends his workday on time—not because he lacks ambition, but because he believes life is meant to be lived in balance. He applies the same care to his thoughts as he does to his body. He reads philosophy, strolls through his restored medieval village, and believes in training the soul as much as the muscles.

This is not the typical lifestyle of a CEO. But it might just be the future of health.

At Mighty Oak Athletic, we coach student athletes to improve performance, prevent injury, and build resilience. But our work also plants the seeds of habits that last well beyond their playing days. And parents—often the drivers of their children’s health decisions—need guidance, too. That’s where the real opportunity lies: using the tools of sport to teach a lifestyle that sustains you through every season of life.

Here’s what we’re learning—from Brunello’s example, and from our own training floor.

1. Make Movement a Daily Ritual, Not a Chore

This isn’t about high-intensity intervals or chasing personal records into your 70s. It’s about consistent, intentional movement adapted to your age and lifestyle. The goal? Stay strong enough to keep doing what you love.

Whether you’re a teenager working to build explosive power or a parent recovering from injury, the principle holds: move every day with purpose. Walking, squatting, stretching, swimming, and strength-based training all have their place. At Mighty Oak Athletic, we encourage our athletes—and their families—to train not just for now, but for the decades ahead.

2. Eat to Feel Light and Energized

Forget extremes. Brunello’s approach to nutrition is grounded in tradition and simplicity: fresh foods, light meals, and consistent routines. It’s not about restriction—it’s about feeling light, energized, and clear-headed.

At Mighty Oak Athletic, we teach our athletes to fuel performance and recovery with whole, nourishing foods. We also support families in making sustainable nutrition choices. Whether you’re on the field or in the office, the way you eat shapes the way you live.

3. Prioritize Rest and Sleep

Recovery is not a luxury—it’s essential. Brunello takes a 20–25 minute nap each afternoon and prioritizes quality sleep at night. He doesn’t view rest as lost time but as a powerful tool for physical, mental, and emotional renewal.

We encourage student athletes to protect their recovery time and build good sleep habits early. For parents, modeling this balance is just as important. Sleep impacts everything from hormone regulation to injury risk. It’s one of the simplest—and most overlooked—paths to better health.

4. Think in Decades, Not Days

Brunello trains for about two hours a day, balancing strength work, swimming, and sports like tennis or soccer. But what makes his routine remarkable isn’t the volume—it’s the longevity. He’s adapted his training as he’s aged, slowing the tempo, adjusting the intensity, and focusing on consistency over intensity.

At Mighty Oak Athletic, we train for the long game. We help kids get faster, stronger, and more confident—but we’re also teaching them how to listen to their bodies, how to recover, and how to adapt over time. We want them thinking in decades, not just seasons.

5. Be a Guardian, Not Just an Owner

One of Brunello’s most powerful beliefs is this: You are not the owner of your body, your company, or even your role in the world—you are its guardian. This shift in mindset changes everything. Ownership invites fear. Guardianship invites responsibility, humility, and freedom.

Our athletes are stewards of their own growth. Their parents are stewards of the family’s health culture. At Mighty Oak Athletic, we see every training session as a moment to reinforce this: take care of what you’ve been given, and it will serve you well.

Brunello’s life reminds us that health isn’t a trend to follow—it’s a craft to be practiced. It’s not about squeezing more into the day. It’s about building a rhythm that sustains you—physically, mentally, and emotionally.

Whether you’re 17 or 71, this lifestyle is within reach.

And it all starts with a single question: Are you living reactively—or training intentionally?

At any age, in any season, the choice is yours.

How to Boost Your Child’s Metabolism Without a Glucose Monitor

STRONGER TOGETHER: HOW STUDENT ATHLETES (AND THEIR PARENTS) CAN BUILD LASTING METABOLIC HEALTH

Forget fancy trackers and fad diets. The real key to a healthy metabolism is already in your home — and it starts with movement, meals, and mindset.

You’ve probably seen the term metabolic health circulating on podcasts, social media, and wellness blogs. Influencers tout continuous glucose monitors (CGMs), supplement stacks, and strict protocols to “optimize” your metabolism. But for student athletes — and the parents supporting them — the most powerful tools for metabolic health are far less high-tech and much more accessible.

Metabolic health is your body’s ability to efficiently use food for energy, regulate blood sugar, maintain stable blood pressure, and support long-term wellbeing. And while many adults only begin paying attention to these factors after a doctor’s warning, young people — especially active ones — have a unique opportunity: to build lifelong metabolic resilience early.

That resilience doesn’t require constant monitoring or expensive gadgets. What it does require is a return to what works: real food, daily movement, restorative sleep, and consistent rhythms. These habits don’t just fuel athletic performance today — they help prevent injury, protect mental health, and lower the risk of chronic disease later in life.

Here’s how families can focus less on data, and more on what truly matters.

UNDERSTANDING METABOLIC HEALTH (WITHOUT THE HYPE)

Metabolic syndrome is the term doctors use when several risk factors show up together: high blood pressure, high blood sugar, low HDL cholesterol, high triglycerides, and excess abdominal fat. When these occur in adults, they can increase the risk of heart disease and type 2 diabetes.

While pediatricians don’t typically diagnose metabolic syndrome in children, the warning signs are showing up earlier. Nearly 20% of U.S. youth ages 2 to 19 have obesity — and that number has tripled since the 1970s. Sedentary lifestyles, highly processed food, and poor sleep habits are driving the trend.

But student athletes aren’t immune. Even kids who play sports may fall into energy crashes, poor recovery, or unhealthy eating patterns. And as they get older, many teens drop out of organized athletics without foundational habits in place.

This is why metabolic health matters now — not later.

WHY SIMPLE HABITS BEAT SMART TECH

Devices like CGMs — which measure real-time blood sugar — are gaining traction with health-conscious consumers. And while they’re vital for people with diabetes, they’re not necessary (or proven effective) for the average child or teen. Experts caution that CGMs can lead to obsessive tracking, distract from real food habits, and aren’t backed by research for non-diabetic users.

“As long as you are eating healthily, engaging in physical activities, avoiding smoking and alcohol, living healthfully overall, and getting periodic checkups, it’s possible to reverse or prevent many metabolic-related dysfunctions,” says endocrinologist Dr. Prasanna Santhanam in a recent issue of Men’s Health.

In other words: no need for a monitor glued to your arm when the best solutions are already in your hands — literally.

A FAMILY FRAMEWORK FOR METABOLIC HEALTH

1. MOVE EVERY DAY

The CDC recommends 60 minutes of moderate to vigorous physical activity daily for children and teens. Student athletes often get this through practices and games, but consistency is key — especially during off-seasons.

At-Home Movement Plan:

No gym required. Just focus on five foundational movement patterns:

• Push: Push-ups (or wall push-ups)

• Pull: Rows using resistance bands or a towel

• Squat: Bodyweight squats or lunges

• Hinge: Glute bridges

• Core: Planks or bird-dogs

Start with 1–2 sets of 10 reps each, 2–3 days a week. Make it a family workout or challenge. Add music, fun, and praise.

2. NOURISH WITH REAL FOOD

Balanced meals stabilize energy, support growth, and fuel performance. Aim for whole foods: fruits, veggies, whole grains, lean proteins, and healthy fats.

Daily Sample Menu for Active Kids:

• Breakfast: Oatmeal with peanut butter and banana, milk

• Lunch: Turkey and cheese wrap, carrots, yogurt, grapes

• Snack: Greek yogurt with granola and strawberries

• Dinner: Grilled chicken, brown rice, steamed broccoli

• Evening snack: Chocolate milk and almonds

Encourage hydration throughout the day, especially around sports.

3. PRIORITIZE SLEEP

Children ages 6–12 need 9–12 hours per night; teens need 8–10. Most don’t get enough.

Evening Routine:

• Power down screens 60 minutes before bed

• Dim lights and stretch

• Pack bags and prep for the next day

• Read, listen to calm music, or practice deep breathing

• Keep bedrooms cool, dark, and quiet

Quality sleep is when the body repairs and the brain resets. For athletes, it’s where growth and gains happen.

4. MANAGE STRESS TO BUILD RESILIENCE

Mental health is metabolic health. Chronic stress affects hormones that regulate blood sugar and appetite. Teen athletes often juggle school, sports, and social pressures.

Create space to unwind. Encourage journaling, creative outlets, or simply quiet time. Parents, model it too.

SMALL SHIFTS, BIG IMPACT

The path to long-term metabolic health isn’t about perfection. It’s about creating supportive environments, offering consistent guidance, and celebrating progress.

As a coach and father, I’ve seen firsthand what’s possible when families prioritize the fundamentals. You don’t need fancy trackers, intense regimens, or rigid rules. You need rhythm. You need connection. And you need a shared vision of what wellness looks like — on the field, in the kitchen, and around the dinner table.

Because when young athletes thrive metabolically, they don’t just play better. They live better. And so do the people who love them.

Do Kids Need Glucose Monitors? Let’s Talk Metabolic Health Instead

A Holistic Wellness Guide for Student-Athletes (Ages 8–18)

You may have noticed the term “metabolic health” popping up everywhere, hyped by influencers and marketed as the next big thing. But true wellness isn’t about fancy gadgets or obsessive tracking – it’s about consistent healthy habits. This guide will explain metabolic syndrome in simple terms, demystify continuous glucose monitors (CGMs), and provide practical, age-appropriate tips. Whether you’re a young athlete or a parent, you’ll learn how regular exercise, a balanced diet, good sleep, and other basics can keep you healthy and strong – no expensive tech required. Let’s dive in!

What Is Metabolic Syndrome (and Why Should Young Athletes Care)?

Metabolic Syndrome is a group of risk factors that tend to occur together and increase the chances of future health problems. In adults, it’s defined by having at least 3 out of 5 key issues: too much belly fat (large waist), high blood pressure, high blood sugar, abnormal cholesterol (low HDL “good” cholesterol), and high triglycerides . Having these conditions in combination predicts a higher risk of heart disease and type 2 diabetes down the road . For kids and teens, doctors don’t always use the exact term “metabolic syndrome” because children are still growing and there’s no single definition for youth . However, the same risk factors matter. Excess weight in childhood often leads to health issues like insulin resistance (a warning sign for diabetes) and abnormal cholesterol as one gets older .

Why is this relevant for student-athletes? On the surface, many student-athletes are active and fit, which is great – regular physical activity is one of the best protections against metabolic problems. In fact, kids who consistently play sports for years have a significantly lower risk of developing metabolic syndrome in adulthood . However, not all young athletes eat well or live ideally healthy lifestyles. Some might rely on junk food for quick energy, skip sleep, or be carrying a bit of extra weight. Others may stop organized sports in high school and, without healthy habits, could gain weight quickly. Knowing about metabolic health is important so young athletes can build lifelong habits that keep them performing at their best now and stay healthy in the future.

Finally, it’s worth noting that childhood obesity has become a serious concern in the United States. Approximately 1 in 5 U.S. children and teens (ages 2–19) has obesity . In fact, the rate of childhood obesity has tripled since the 1970s, and the number continues to rise . This matters because obesity in youth greatly increases the likelihood of metabolic syndrome risk factors. By focusing on healthy eating and activity early, we can help reverse this trend. The good news is that student-athletes are already a step ahead – with the right guidance, they can be champions of health as well as sport.

Continuous Glucose Monitors (CGMs): High-Tech Tool or Hype?

What is a CGM? A continuous glucose monitor, or CGM, is a device that tracks blood sugar levels in real-time throughout the day and night. It typically involves a tiny sensor that sits under the skin (often on the arm or belly) with a small adhesive patch; the sensor measures glucose in the fluid under your skin and sends data to a receiver or smartphone app . CGMs were created to help people with diabetes keep their blood sugar in a safe range without constant finger-pricks. Nowadays, some companies market CGMs to people without diabetes – including athletes or fitness enthusiasts – as a way to biohack health by monitoring blood sugar trends.

What does a CGM do? It gives you a glucose reading every few minutes, creating a continuous graph of your blood sugar. For someone with diabetes, this is vital information to prevent dangerous highs or lows. For a person without diabetes, a CGM might show how high your blood sugar goes after a big meal or how exercise or stress affects your glucose levels.

Potential benefits (pros) of CGMs for non-diabetics:

• Immediate feedback on diet: A CGM can show how different foods or drinks impact your blood sugar. For example, you might learn that a sugary sports drink makes your blood sugar spike quickly, whereas a banana with peanut butter has a smaller, steadier effect. This real-time feedback can educate and sometimes motivate healthier choices. In one small experiment, sedentary overweight people wore CGMs and activity trackers for 10 days and reported feeling more motivated to exercise after seeing the effects . Knowing your body’s response can be interesting and reinforce the importance of balanced meals (like including fiber and protein to blunt sugar spikes).

• Early warning signs: In some cases, a CGM could potentially flag if someone’s blood sugar is frequently higher than normal – an early sign of insulin resistance or prediabetes – even if they haven’t been diagnosed with anything. This is not a substitute for a doctor’s tests, but for data-loving parents, it’s a little window into how the child’s metabolism is handling glucose.

• Personalized fueling for sport: A few elite athletes experiment with CGMs to fine-tune their nutrition. For example, a long-distance runner might use it to avoid “crashes” by seeing when their blood sugar tends to drop during training, or to choose pre-game meals that provide steady energy. Such uses are still experimental, but they illustrate how CGM data might be used beyond diabetes management.

Drawbacks and concerns (cons) of CGMs for non-diabetics:

• No proven health benefit: For otherwise healthy people, there’s currently no solid evidence that wearing a CGM leads to better health or performance outcomes. A Harvard review found no published study showing that monitoring glucose improves the health of people without diabetes . In fact, if your blood sugar is generally normal (as it is for most young athletes), a CGM is likely to show mostly normal readings that don’t require any action . It could end up being an expensive gadget that doesn’t change anything important.

• Data without context: CGMs can generate a lot of data, but it may be tricky to interpret for a non-diabetic. There are no established “normal” glucose targets or standards for people without diabetes using CGMs . You might see a number and not know if it’s meaningful. For example, a perfectly healthy person might see their glucose hit 140 mg/dL after a big meal – is that “bad”? (For a non-diabetic, occasional spikes are normal; your body brings it down naturally.) Without medical guidance, users might overreact to normal fluctuations or misinterpret the data. Right now, there’s also no consensus on what to do with a “high” reading in a person without diabetes .

• Risk of obsession or anxiety: Constantly watching any biometric data can potentially lead to anxiety or obsessive behavior. Imagine a teen worrying every time their glucose goes above some number, possibly leading them to unnecessarily restrict healthy foods like fruits or whole grains because they cause a rise. Focusing too much on one metric (blood sugar) can distract from the bigger picture of overall nutrition and wellness. In short, it might do more harm than good if it encourages a “food = number on a screen” mentality.

• Expense and inconvenience: CGMs are medical-grade devices with a high price tag. Using one continuously can cost thousands of dollars per year, and insurance typically won’t cover it for someone who doesn’t have diabetes . Sensors usually need to be replaced every 10–14 days. That’s a lot of cost (and adhesive patches on your skin) for questionable benefit. Plus, wearing a device 24/7 – even a small one – can be annoying. It might get knocked off during sports, irritate the skin, or just be something extra to worry about.

Bottom line: For most kids and teens (and adults) without diabetes, a CGM is not a necessary tool. It can provide interesting info, but experts don’t recommend it as a routine practice for healthy people at this point. As one medical article put it, until there’s proof that CGMs actually improve outcomes in healthy folks, they may just be an expensive fad . If you’re concerned about blood sugar or have a family history of diabetes, it’s far better to focus on proven habits – like eating a nutritious diet and getting regular exercise – and let your doctor use proper tests to assess any risks. In the next section, we’ll discuss those fundamentals, which are the real “secret” to metabolic health.

Back to Basics: Healthy Habits Beat High-Tech

In a recent Men’s Health article, Dr. Prasanna Santhanam – an endocrinologist specializing in metabolism – emphasized that combating metabolic issues isn’t about chasing the latest technology; it’s about committing to sustainable, research-backed habits. “Metabolic dysfunction is a continuum,” Dr. Santhanam explains, meaning problems build up over time. There’s usually no single moment when someone suddenly develops heart disease or diabetes – it’s the result of patterns in our daily lives. The good news is that positive patterns can prevent these issues. Rather than obsessing over every glucose reading or hopping on every wellness trend, families should focus on the tried-and-true basics. Here are the key pillars of metabolic health for young athletes (and everyone else), according to experts:

• Stay Active Every Day: Regular exercise is like a magic pill for metabolic health. It helps control weight, improves how your body uses insulin, boosts “good” cholesterol, and strengthens your heart. The official guidelines for youth recommend at least 60 minutes of moderate to vigorous physical activity daily for ages 6–17 . Fortunately, student-athletes get a lot of this through sports practices, games, and play. On off-days, find ways to move – ride your bike, shoot hoops, dance, or even just go for a brisk walk. The goal is to avoid long stretches of being sedentary. Remember, being active also reduces stress and improves mood, so it’s great for mental health too. Physically active kids tend to have lower body fat and healthier hearts than their inactive peers . Tip: Make it fun! If exercise feels like a chore, try new activities with friends or family. Parents can join in for a weekend hike or a game of soccer in the yard.

• Eat a Healthy, Balanced Diet: Nutrition is the fuel for your engine (metabolism). A balanced diet means you’re giving your body quality carbohydrates, lean protein, healthy fats, and plenty of vitamins and minerals. Aim to fill your plate with whole foods: fruits, vegetables, whole grains, lean proteins (like chicken, fish, beans, eggs), and dairy or calcium-fortified alternatives. Research shows, for example, that not eating enough whole grains and fiber is linked to higher risk of insulin resistance in kids . On the flip side, eating more fruits and veggies is known to reduce the risk of heart disease later in life . Try to limit ultra-processed foods, fast food, and sugary drinks – these are high in empty calories and can contribute to weight gain and metabolic issues . It’s okay to enjoy treats once in a while, but make sure nutritious foods are the foundation of most meals. Tip for parents: Instead of drastic “diets,” focus on gradual improvements like adding a veggie to dinner or switching to whole-grain bread. Involve kids in meal prep or cooking – if they help make a healthy recipe, they’ll be more excited to eat it!

• Maintain a Healthy Weight (in a Healthy Way): For growing kids, the goal is not to fixate on the scale or achieving a “six-pack,” but to grow at a healthy rate. Pediatricians track BMI (body mass index) percentiles to see if a child’s weight is appropriate for their age and height. If a child is overweight, the approach is usually to slow down weight gain and let them grow into their weight, rather than any extreme weight loss. The habits listed in this section – staying active, eating balanced meals, and getting enough sleep – naturally help maintain a healthy weight. Sports can be a big help here: staying involved in athletics through adolescence significantly lowers the chance of metabolic syndrome in adulthood . On the other hand, dropping out of physical activity can raise risk . So, finding enjoyable physical activities is key to long-term weight and health management. If you have specific concerns about weight, always consult a doctor or dietitian who can provide guidance that keeps a young athlete’s growth and performance in mind.

• Avoid Smoking, Vaping, and Alcohol: This one’s non-negotiable. Smoking (or vaping nicotine) and alcohol are terrible for metabolic and overall health – especially in growing bodies. Smoking in particular is described as “just about the worst thing” you can do to your heart and lungs . When combined with other risk factors like poor diet or high blood pressure, smoking multiplies the danger to your heart . For children and teens, using tobacco or alcohol can also disrupt normal growth, weaken athletic performance, and set up harmful habits for life. It’s simple: student-athletes should stay tobacco-free, avoid vaping, and save the alcoholic drinks for never (at least until of legal age, and even then moderation is key for health). Coaches and parents often reinforce this rule because these substances can derail not just health, but also academic and sports goals. Note to teens: It might not seem “cool,” but saying no to that vape or beer is one of the strongest moves you can make for your athletic career and long-term health. You’ll be in the minority – and that’s a good thing.

• Manage Stress and Mental Health: We often focus on physical aspects, but stress can affect metabolic health too. When you’re stressed, your body releases hormones that can mess with blood sugar and blood pressure. Chronic stress (like constantly feeling anxious, overwhelmed, or not getting downtime) can contribute to health issues over time. Young athletes may face stress from school workloads, big games, or just the rollercoaster of growing up. It’s important to have healthy outlets: talk to friends or a trusted adult about what’s bothering you, make time for hobbies you enjoy, or practice relaxation techniques (deep breathing, meditation, or even just listening to music and chilling out). Physical activity itself is a great stress reliever, so sports practice can help here – but be careful not to over-schedule yourself with too many activities. Mental rest is as important as physical rest. If you ever feel very anxious or down for a long time, don’t hesitate to reach out for help (to a parent, coach, counselor, or doctor). A healthy mind supports a healthy body.

• Get Enough Sleep: Sleep is the unsung hero of wellness. When you sleep, your body recovers – muscles repair, your brain processes learning, and hormones that regulate growth and metabolism reset. Skimping on sleep regularly can throw off those hormones, increase cravings for junk food, and leave you too tired to be active. In fact, studies show that short sleep duration in teens (especially those with obesity) is linked to higher cardiometabolic risk – even when accounting for their weight and activity levels . How much sleep do kids and teens need? The general recommendation is 9–12 hours per night for 6- to 12-year-olds, and 8–10 hours for 13- to 18-year-olds . Growing bodies truly need that rest! Unfortunately, surveys find that most middle and high schoolers fall short (with 60–70% not getting enough sleep on school nights) . This is often due to early school start times, homework, and electronics. Prioritizing sleep by having a regular bedtime, cutting back late-night screen time, and maintaining a calming evening routine (more on that later) will pay off in better energy, mood, and metabolic health. Tip: Think of sleep as part of your training. Just like you wouldn’t skip practice, don’t skip sleep – it’s when you actually get stronger from all the practice you did!

• Get Regular Checkups: Don’t forget the importance of periodic health checkups. Kids and adolescents should see their pediatrician for a well-child visit about once a year . These annual physicals (often required for sports anyway) are more than just getting vaccines or a sports form signed. The doctor will track growth, check blood pressure, possibly test blood sugar or cholesterol if there are risk factors, and generally ensure all systems are go. It’s a chance to catch any budding issues early, when they’re easier to address . For example, if a teen’s blood pressure is creeping up or weight is increasing too fast, the doctor might make recommendations before it becomes a bigger problem. As a parent, use these visits to ask questions about your child’s nutrition, puberty, or anything else. As a teen, this is a good time to start learning about your own health numbers (ask what your BMI percentiles or blood test results mean). Remember, metabolic syndrome factors like cholesterol and blood sugar can be checked with simple tests – you don’t need a CGM to know how you’re doing, you have your doctor! By keeping up with checkups, you build a proactive partnership for your health.

In summary, the “secret formula” for metabolic health isn’t a secret at all – it’s common sense habits practiced consistently. By focusing on these basics, young athletes can improve their sports performance and set themselves up for a healthier future. As Dr. Santhanam and many others would attest, you’ll get far more mileage out of jogging around the block, eating your veggies, and hitting the pillow by 10 PM than you will out of any fancy health gadget. Now, let’s get practical with some specific plans and tips for different age groups.

Childhood Obesity: A Quick Reality Check

Before moving on, it’s worth underscoring why these healthy habits are so important in today’s world. Childhood obesity rates have been rising for decades and remain alarmingly high. About 19–20% of American youth (roughly 1 in 5) are classified as obese , and even more are overweight. Adolescents 12–19 years old are the most affected age group, with over 22% having obesity . These statistics aren’t just numbers – they represent millions of kids facing increased risks for high blood pressure, type 2 diabetes, and low fitness levels at young ages.

The trend is a relatively recent phenomenon: in the 1970s, only about 5% of kids were obese, versus 20%+ now . This fourfold increase in a couple of generations is tied to changes in lifestyle – more sedentary time (think hours of screen time), ready access to ultra-processed high-calorie foods, and possibly less routine physical activity and family meals. It’s a complex issue, but the solution starts with exactly what we’re discussing in this guide: helping kids develop healthier patterns.

For student-athletes, who may be seen as role models among peers, there’s an opportunity to lead by example. By staying committed to nutritious eating and an active lifestyle, young athletes not only improve their own performance, they also can influence friends or siblings to be more active. Families of athletes might already prioritize sports practices; extending that priority to include cooking healthy dinners and keeping sodas out of the fridge can further shift the culture. The goal is not to make anyone feel bad about their weight, but rather to support everyone (of all sizes) in living healthier. Small changes sustained over time – like drinking water instead of soda, or walking 20 minutes a day – can make a big difference. We want all kids, not just athletes, to enjoy the benefits of fitness and metabolic health.

In the next sections, we’ll outline concrete advice tailored to different age groups, because an 8-year-old and a 17-year-old have different needs and motivations. Keep in mind, though: the core principles remain the same.

Age-Appropriate Wellness Strategies

Kids grow and change rapidly between ages 8 and 18. An approach that works for a third-grader might not suit a high school senior. Below, we break down some wellness tips by age group to make them more kid-friendly and parent-practical.

Ages 8–12: Building Healthy Habits Early

For children in elementary and early middle school, the focus should be on fun, consistency, and family involvement. At this age, kids are impressionable and often willing to learn new habits – especially if parents and coaches set a positive example. Here’s how to set the foundation:

• Keep it Fun and Playful: Children 8–12 years old shouldn’t feel like staying healthy is a chore. Rather than “exercise” as a regimented task, think in terms of play and exploration. Encourage them to try a variety of activities – soccer, swimming, skateboarding, dance, martial arts, bike riding, or just active games with friends. The goal is to accumulate at least an hour of activity each day , but it doesn’t need to be all at once or in a formal workout. A 10-year-old might get 20 minutes of exercise in P.E. class, 20 minutes playing tag after school, and 20 minutes helping dad carry groceries – it all counts! Make movement a family affair: weekend hikes, a trip to the trampoline park, or playing catch in the yard can get everyone moving. When kids associate physical activity with fun, they’re more likely to stick with it.

• Basic Nutrition – Involve Them: Teach kids the basics of good nutrition by involving them in food choices. At the grocery store, challenge them to pick out a new fruit or veggie to try. In the kitchen, let them help assemble a healthy snack or stir a pot (with supervision). Explain in simple terms that food is fuel: “Protein foods like chicken and beans help build your muscles, and fruits and veggies give you vitamins so you don’t get sick.” Emphasize whole foods over processed snacks. For example, instead of a bag of chips after school, offer apple slices with peanut butter or a cheese stick and whole-grain crackers. Stock the fridge with easy, wholesome options (fruit, yogurt, cut veggies with hummus) so it’s the default choice at home. Importantly, avoid overly restrictive diets or labeling foods as “bad” – that can backfire and create anxiety or rebellion. It’s fine for kids to enjoy cookies or pizza occasionally; just teach moderation and balance (“Yes, you can have a cookie, but let’s also have a glass of milk and some strawberries with it.”).

• Routine and Schedules: Children do well with routines. Try to maintain regular meal times and bedtimes. Ensure they get sufficient sleep (aim for 9–12 hours a night at this age) so they have energy for school and play . A child who is chronically overtired will be cranky and less likely to want to be active. Set a reasonable bedtime and have a wind-down routine (more on that later in the sleep section). Likewise, try to limit screen time, especially close to bedtime. The American Academy of Pediatrics encourages keeping screens (TV, tablets, phones) out of kids’ bedrooms and turning off devices at least an hour before bed . This helps them fall asleep faster and sleep deeper. Consider making a “family charging station” in the living room where devices stay overnight.

• Positive Reinforcement: Praise and encouragement go a long way. Celebrate healthy choices: “I’m proud of you for drinking water at practice instead of soda” or “Great job playing outside today!” Never make a child feel guilty for wanting treats or video game time; instead, gently guide them toward healthier choices by highlighting positive outcomes (“Bet you’ll run even faster in soccer after that good night’s sleep!”). Make it about feeling good and having energy, rather than weight or appearance. Remember, at 8–12, kids care about fun and approval from adults – use those motivators kindly.

• Lead by Example: This applies to parents, older siblings, and coaches. If the whole family is eating salad with dinner and going for evening walks, the young child will see these as normal parts of life. It’s hard to convince a 10-year-old to drink water if mom and dad are guzzling soda. Try to make wellness a team effort. Cook together, play together, and limit junk food in the house. When kids see the adults around them prioritizing health, they’ll internalize those values.

Overall, for ages 8–12 the strategy is “learn by doing.” Through fun activities and involvement in healthy cooking, kids pick up habits that will serve them for years. This stage is about instilling the idea that taking care of your body is a normal and enjoyable part of everyday life.

Ages 13–18: Taking Charge of Your Health

The teen years bring more independence, but also new challenges. Teenagers experience puberty (which affects appetite, sleep, and mood), heavier academic workloads, and social pressures – all on top of their athletic commitments. The key for middle and high schoolers is to take ownership of their health while balancing busy schedules. Here are considerations for this age group:

• Maintain Sports and Activity, but Be Smart: Many teens are involved in school or club sports, which is fantastic for staying active. The structure of regular practices and games often ensures they hit that 60 minutes-a-day activity target. However, as schoolwork and social life ramp up, some teens may drop out of sports around  tenth or eleventh grade. If you’re a teen athlete, try to stay engaged in some physical activity even if you stop competitive sports. Maybe you transition to a less time-intensive sport, intramurals, or simply commit to a gym routine or jogging with a friend. The habit of daily exercise is one to carry into adulthood. On the flip side, some dedicated student-athletes may overdo it – playing on multiple teams year-round without rest. Remember that rest days are important to prevent injury and burnout. Listen to your body; persistent fatigue, frequent injuries, or dropping performance can be signs you need to ease up. It’s not just about more training, but smarter training. Cross-training (working different muscle groups) and having an off-season can improve overall fitness and metabolic health without overstressing you.

• Nutrition for Performance and Growth: Teenage athletes have higher caloric needs – you’re growing and training, a double demand! Ensure you’re eating enough, but focus on quality. By now, you likely know the basics of healthy eating, but it’s easy to stray when you have freedom to buy your own snacks or when hanging out with friends. Strive to eat balanced meals with a good mix of carbs, protein, and healthy fats. For instance, lunch could be a turkey sandwich on whole wheat with a piece of fruit and some carrot sticks, rather than just pizza and chips. Carbohydrates are especially important for energy in young athletes – this is not the time for low-carb diets or skipping carbs, which can leave you sluggish and impair recovery. Whole grains, fruits, starchy veggies, and dairy are great carb sources. Protein helps with muscle repair, so include things like chicken, fish, lean beef, eggs, dairy, or plant proteins (tofu, beans) in each meal. Also, stay hydrated. Keep a water bottle with you at school and practice. Dehydration can hurt both your performance and your concentration in class. A good rule of thumb is to start practice fully hydrated (pale urine) and sip water during and after. If you have multiple hours of intense training, a sports drink or electrolyte beverage can help, but watch out for high sugar content – often water is sufficient, with a piece of fruit or some pretzels for a sodium boost.

• Avoid Fad Diets and Supplements: Teenagers might be tempted by trendy diets (like keto, juice cleanses, etc.) or muscle-building supplements they see online. Be very cautious here. Restrictive diets can stunt your growth and leave you deficient in nutrients; they’re generally inappropriate for teens unless prescribed by a doctor for a specific medical reason. Likewise, many supplements (pills, powders, pre-workout drinks) either don’t work, or worse, can be unsafe – some may contain unregulated ingredients or excessive caffeine. You can meet almost all your nutritional needs through real food. A standard multivitamin is usually fine if you want a safety net, but talk to a healthcare provider before starting any supplement regimen. Remember, there are no shortcuts. Good food, exercise, and rest are the “secret sauce,” and anything that promises a miracle (six-pack abs in 2 weeks! 50 lbs on your bench in a month!) is probably too good to be true or unhealthy.

• Time Management and Stress: Teen student-athletes juggle a lot – classes, homework, practices, competitions, maybe a part-time job, and a social life. This can lead to stress and sometimes overwhelm. Learning to manage your time is crucial. Use a planner or phone calendar to schedule not just homework and practice, but also meals, relaxation, and sleep. If you know you have a game that will get you home late, plan ahead to do homework earlier or on the bus. Don’t be afraid to communicate with coaches or teachers if you’re struggling with the load – sometimes they can provide extensions or advice. It’s also important to budget some downtime each day, even if it’s just 20–30 minutes to listen to music, play a non-stressful video game, or chat with a friend. Chronic stress can lead to poor eating (like stress-snacking on junk food) and poor sleep, which hurt metabolic health. Some teens find that practices like yoga, mindfulness meditation, or journaling help keep stress in check. Others simply need a fun outlet that’s not competitive – like goofing around shooting hoops with friends without a coach or parents watching. Find what relaxes you and make it a habit. And if your mental health is suffering – for example, if you feel persistently down, overly anxious, or are using food to cope – please reach out to a counselor or doctor. There is zero shame in seeking help, and getting stress under control will only help your physical health as well.

• Sleep (yes, again!): Teenagers notoriously have irregular sleep patterns – up late doing homework or scrolling TikTok, then up early for school, then crashing on weekends. This inconsistency isn’t ideal. We already mentioned teens need about 8–10 hours of sleep nightly , but many get far less, especially on weekdays. Lack of sleep can directly undermine your metabolic health and athletic performance: it’s linked to weight gain, slower reaction times, increased risk of injury, and difficulty focusing in school. We know it’s tough, but try to set a regular sleep schedule. If school starts early, calculate when you need to be asleep to get ~8+ hours (for a 6:30 am wake-up, that might mean lights out by 10:30 pm). Protect that time. It might mean cutting back on late-night gaming or being efficient with homework instead of procrastinating. Also, implement a screen curfew – aim for no phones or computers at least 30–60 minutes before bed . The blue light and stimulation from screens can trick your brain into staying awake. Instead, develop a relaxing pre-bed routine: take a shower, do some light stretching, read a book or listen to calming music. Some student-athletes find that a brief session of gentle yoga or deep breathing before bed helps them unwind and sleep better. Keep your bedroom dark, quiet, and cool. If you have early morning workouts, you especially need to prioritize getting to bed early. It might not feel “cool” to be the one who logs off early, but being well-rested will make you feel better and perform better than trying to survive on 5 hours of sleep.

• Be Accountable and Autonomous: By high school, it’s on you to take charge of your health. Your parents and coaches can guide and support, but ultimately, you make the daily choices. This is empowering! Realize that every healthy choice – whether it’s choosing water over soda, going to bed on time, or spending an extra 15 minutes stretching after practice – is an investment in your own success. That said, don’t beat yourself up for the occasional slip-up. Everyone eats a giant burrito or an ice cream binge sometimes, or stays up late at prom – that’s part of life. The key is to make sure your habits (the things you do most of the time) are positive. If you stray, get back on track the next day. Some teens find it helpful to set specific goals or challenges, like “I will add one extra piece of fruit to my diet every day” or “I’ll do 10 minutes of core exercises each night.” Track your progress, and reward yourself (not necessarily with food rewards, but maybe watch an episode of your favorite show or get new athletic socks when you hit a goal). As you transition toward college age, these self-motivated habits will be crucial, because mom and dad won’t be around to pack your lunch or enforce bedtime. Think of this period as training to be your own coach in life.

In essence, the teenage strategy shifts from parent-led to self-led. You’re developing the adult version of yourself. If you can master balancing school, sports, nutrition, and rest now, you are setting up a lifetime of good health. And remember, it’s always okay to ask for support – your parents, coaches, teachers, and doctors all want to see you succeed and healthy, not just in sports but in life. Being a healthy athlete at 17 isn’t just about the next game – it’s about building the foundation for a healthy 30-year-old and 50-year-old you.

At-Home Bodyweight Strength Training Program

Strength training isn’t just for grown-ups or pro athletes – kids and teens can greatly benefit from it too. Building muscle strength helps improve sports performance, protects against injury, strengthens bones, and boosts metabolism (muscle burns more calories at rest than fat). The key for young athletes is to do it safely and properly. At home, the best way to start is with bodyweight exercises, which use your own weight as resistance. In fact, experts say kids should master moving their own bodyweight with good form before adding external weights like dumbbells . Below is a simple strength routine that focuses on the five fundamental movement patterns: push, pull, squat, hinge, and core . No gym required – these exercises can be done in your living room or backyard with minimal or no equipment.

Guidelines: For beginners, perform each exercise for the recommended reps and start with 1 set. As you get stronger over a few weeks, you can increase to 2 sets (with about 60 seconds rest between sets) . Do this routine 2–3 times per week, on non-consecutive days (for example, Monday, Wednesday, Friday), to allow muscles to recover. Always warm up first – 5 minutes of light cardio (jumping jacks, jogging in place, etc.) and dynamic stretches (arm circles, leg swings) to get blood flowing. Focus on form over quantity; if you can’t do the full number of reps with good form, do fewer – quality is more important than pushing too far and using bad form. If you’re not sure about technique, ask a coach or parent, or look up a reputable video demonstration. Now, onto the exercises:

• Push (Upper-Body Push): Exercise Example – Push-Ups. This classic move builds the chest, shoulder, and tricep muscles, as well as the core. Start in a high plank position (hands on the floor a little wider than shoulder-width, body in a straight line). Beginner tip: If a standard push-up is too hard, start with knee push-ups or do push-ups against a wall or with your hands on a sturdy table/bench. Aim for about 8–10 push-ups per set to start . Keep your core tight (no sagging hips) and don’t let your elbows flare out too wide. Over time, work towards doing push-ups with full form. Push-ups can be progressed infinitely – when regular push-ups become easy for 10 reps, you can try feet-elevated push-ups or explosive (clapping) push-ups for more challenge.

• Pull (Upper-Body Pull): Exercise Example – Inverted Rows or Band Rows. Pulling motions strengthen the back muscles (lats, traps) and biceps, balancing out the pushing and aiding posture. If you have access to a pull-up bar, you can practice pull-ups (many kids will need to start with assisted pull-ups or just hanging to build grip). An accessible alternative is an inverted row: set a broomstick across two sturdy chairs and lie underneath to pull your chest up to the bar, or use a low bar at a playground. Aim for 8–10 reps. If that’s too challenging, you can loop a resistance band around a post and do band rows, or even use a towel around a door knob to simulate a rowing motion. Pulling exercises are crucial because lots of youth develop stronger front-side muscles and neglect their back, which can cause posture issues . By including pulls, you’ll help even out muscle imbalances. As you progress, try to eventually do a few unassisted pull-ups – it’s a great achievement for any teen!

• Squat (Lower-Body Push): Exercise Example – Bodyweight Squats. Squats build powerful legs (quads, glutes, hamstrings) and a strong core. Stand with feet about shoulder-width apart. Sit your hips back and down as if you’re sitting into an invisible chair, keeping your chest up and knees tracking over your toes (but not far past them). Go as low as you can with good form (ideally until thighs are parallel to the ground), then push through your heels to stand back up. Start with 10 squats. If needed, use a chair as a target (sit down lightly onto it, then stand up) or hold onto a door frame for support. Once 2 sets of 10 feels easy, you can try more challenging versions: jump squats (exploding upward into a jump), single-leg squats (pistol squat, very advanced), or add a light weight like a backpack. Another great exercise in this category is lunges – stepping forward or backward into a lunge works similar muscles one leg at a time (8 reps per leg would be a good start) . Squats and lunges not only build strength but also improve balance and athletic performance (think of jumping for a rebound or pushing off the blocks in swimming).

• Hinge (Hip-Dominant Movement): Exercise Example – Glute Bridge. A hinge movement trains the backside (glutes, hamstrings) and core, and is important for hip power and protecting the lower back. A simple exercise is the glute bridge: lie on your back with knees bent and feet flat on the floor, hip-width apart. Squeeze your buttocks and lift your hips up until your body forms a straight line from shoulders to knees, then lower back down. Do 10 bridges. Focus on feeling your glutes (butt muscles) engage. To make it harder, do single-leg bridges (one foot in the air, pushing up with the other leg) or elevate your feet on a step. Another hinge exercise, for those who want more challenge and have good balance, is the single-leg Romanian deadlift (RDL) – essentially balancing on one leg and hinging forward at the hip (keeping your back flat) to work the hamstring – but this requires practice to get right. Good mornings (bending at the hips with a broomstick on your shoulders) are another option with very light resistance. Mastering the hip hinge is great for running speed and jumping ability. Just remember, hinging is about bending at the hips with a straight back, not rounding your lower back. If in doubt, stick to bridges, which are very safe and effective for beginners.

• Core (Trunk Stability): Exercise Example – Plank. A strong core (abs, lower back, and deep stabilizer muscles) is the foundation for all sports and exercises. Rather than doing hundreds of sit-ups (which can strain the neck and are actually not the best core exercise), start with planks. In a forearm plank position (elbows on ground under shoulders, body in a straight line), hold your body off the ground using your core. Begin with trying to hold for 20–30 seconds per plank. Focus on keeping your hips level – no sagging or piking up. If 20 seconds is too hard, start with 10 and work up. You can also do planks with hands extended (top of a push-up position). Other great core exercises: Side planks (to target lateral core muscles), bird-dogs (on hands and knees, extend opposite arm and leg), and dead bugs (lying on back, lowering opposite arm and leg). Aim for 2 sets of whatever core move you choose. As your core strengthens, you can increase plank time or add variations (like plank with shoulder taps, etc.). A strong core not only gives you tone – it’s crucial for preventing injuries and ensuring you can transfer power effectively in movements (imagine throwing a ball: the force comes from the legs and core, not just the arm).

After completing the routine, do a short cool-down: light stretching for the muscles you worked (quads, hamstrings, chest, etc.) and shake out your limbs. Consistency is key – doing this routine a few times every week will lead to steady gains in strength. You might notice after a month that you can do more push-ups or that climbing stairs feels easier. That’s your metabolism revving up and muscles getting stronger! And remember, form first. If you’re unsure, ask for help. Once you’ve mastered these bodyweight moves and perhaps reached the latter years of high school, you might consider adding weight training with proper supervision. But even without lifting heavy weights, these functional movements will set a strong foundation. As one coach put it, “Having a child lift weights before mastering their bodyweight is like shooting a cannon from a canoe” – it won’t end well . Master the canoe (your bodyweight) first, then you can mount the cannon later if needed!

Sample Daily Meal Plan for Active Kids

Fueling your body with the right nutrition will help you feel energetic during the day, perform well in sports, and grow properly. Here’s an example of a balanced daily meal plan for an active child or teen. This is just one idea – there are many ways to eat healthily – but it shows how to include all the important components: complex carbohydrates for energy, protein for muscle repair, fruits and veggies for vitamins and fiber, and healthy fats for long-lasting satiety. Portions will vary by age, size, and activity level (a 17-year-old linebacker will eat more than an 8-year-old gymnast), but the pattern of eating regularly through the day is key. Young athletes often need 5–6 eating times (meals or snacks) per day, roughly every 3 hours , to keep their energy up. Skipping meals can lead to low energy or overeating junk later, so try to have something for each meal and snack time.

• Breakfast (7:00 AM): Banana Peanut Butter Oatmeal & Milk. – 1 cup of oatmeal (whole oats) cooked with milk, topped with a sliced banana and a tablespoon of peanut butter swirled in. Serve with an extra glass of milk (or calcium-fortified almond/soy milk) to drink. This breakfast provides complex carbs from oats (for slow-burning energy), fruit, protein and healthy fat from peanut butter, and calcium and protein from milk. It’s a quick but power-packed meal to kickstart the day. (Alternate options: scrambled eggs with cheese and whole-grain toast + an orange; or a Greek yogurt parfait with berries and granola.) The key is to get some protein in the morning – not just sugary cereal – and a source of fiber. This will keep you fuller longer and help with concentration at school.

• Mid-Morning Snack (10:00 AM): Apple Slices and Cheese Stick. – A sliced apple with a cheese stick (or a small piece of cheddar). The apple gives a boost of natural sugars and fiber, and the cheese provides protein and calcium. The combination of carb + protein/fat makes the snack more sustaining. Other good snacks: a small handful of trail mix (nuts and dried fruit), carrots and hummus, a cup of yogurt, or even a granola bar (look for one with nuts and not too much added sugar). Since lunch for school kids is often early, this snack might be more applicable to those with later lunches or high schoolers between classes. If you’re not hungry mid-morning, no problem – listen to your body. The idea is to avoid going excessively long without food and then overeating.

• Lunch (12:30 PM): Turkey & Veggie Wrap, Yogurt, and Berries. – A whole-wheat tortilla wrap filled with sliced turkey breast, lettuce, tomato, and a slice of cheese, with mustard or hummus for flavor (instead of mayo). On the side, a cup of baby carrots (or cucumber slices) with ranch or hummus for dipping, and a container of yogurt (or a small yogurt smoothie). Finish with a handful of berries or grapes. This lunch hits all the bases: whole grains, lean protein, dairy, and fruits/veggies. It’s also easy to pack for school. If buying lunch at school, aim for something like a turkey or chicken sandwich, or if you get pizza, pair it with salad and milk. Note for parents: it helps to include kids in planning their lunches – give them a couple options from each food group and let them mix and match. Also, teens often don’t get enough calcium (needed for growing bones), so including milk or yogurt at lunch is a good idea. If lactose intolerant, choose fortified non-dairy alternatives or bring a calcium-rich food like almonds.

• Afternoon Snack (3:30 PM, pre-practice): Greek Yogurt with Granola and Strawberries. – 1 cup of Greek yogurt (plain or vanilla) topped with a small handful of granola and a few sliced strawberries. This snack provides a great mix of protein (Greek yogurt can have ~15g protein), carbs from the granola and fruit, and some sweetness to satisfy. It’s also quick to digest if you have practice an hour later. If you’re on the go, a good alternative is a peanut butter and jelly sandwich cut in half – eat half now and you can even save half for after practice. Or try a banana and a handful of nuts, which pack potassium and healthy fats. The goal for the after-school snack is two-fold: give you energy for your after-school activity and prevent you from being ravenous by dinner. Without a snack, a hard-working athlete might feel lightheaded at practice or be so hungry at dinner that they overeat quickly. A combo of carbs (for immediate fuel) and protein (to stave off hunger) is ideal . And don’t forget to hydrate here – drink a glass of water (8–12 oz) or a sports drink if you’ll be sweating a lot during practice.

• Dinner (6:30 PM): Grilled Chicken, Brown Rice, and Veggies. – A grilled or baked chicken breast (about the size of your palm, maybe 4–6 ounces for a teen, less for a younger child). If vegetarian, substitute grilled tofu or a veggie burger, or a hearty portion of beans. Serve with a healthy portion of brown rice (around 1 to 1½ cups) and a mix of vegetables – for example, steamed broccoli and roasted carrots. Add a drizzle of olive oil or a pat of butter on the veggies for flavor and healthy fat. You can also include a side salad with mixed greens, cherry tomatoes, and a vinaigrette. Drink water or milk with dinner. This meal provides lean protein, complex carbs, fiber, and plenty of micronutrients. It’s a fairly classic “balanced plate”: roughly half the plate veggies, a quarter protein, a quarter starch, plus some healthy fat. There are endless variations – stir-fry with beef and mixed veggies over quinoa, whole-grain pasta with turkey meatballs and a salad, tacos with beans, cheese, lettuce, salsa and corn tortillas, etc. The important thing is the balance and portion – plenty of produce, moderate whole grains, and a good protein source. If the family is short on time, a slow-cooker or one-pot meal (like chili loaded with beans and veggies) can be a lifesaver. Involve kids in dinner prep when possible; teens especially can learn to cook a few simple recipes which is a great life skill and makes them more conscious of what they eat.

• Evening Snack (8:30 PM): Chocolate Milk and Almonds (Recovery Snack). – If you’ve had a vigorous practice or game ending in the evening, a light snack can help with recovery before bed. A favorite of sports dietitians is chocolate milk – it has an excellent ratio of carbs to protein for muscle recovery and rehydration. One cup of chocolate milk plus a small handful of almonds (for extra protein and healthy fats) makes a satisfying snack that feels like a treat. Alternatively, if you’re more hungry, you could have something like a slice of whole-grain toast with peanut butter, or some cottage cheese with fruit. If dinner was late or very filling, you might not need an evening snack at all. This is individual – active teens often do need that extra nutrition. Just keep it reasonably light and avoid junk food right before bed (spicy hot chips or lots of sweets at night can interfere with sleep or cause indigestion).

Hydration: Throughout the day, water should be the go-to beverage. Active kids need plenty of fluids. A general guideline is at least 6–8 cups of water a day for children, and more (8–11 cups) for teens, especially if you’re sweating from sports. Start your day with a glass of water (your body gets dehydrated overnight), sip during school (keep a water bottle in your backpack), and drink during and after exercise. If you’re exercising over an hour or in very hot conditions, a sports drink can replenish electrolytes, but for most daily purposes, water is sufficient. Milk with meals is fine, and 100% fruit juice in small amounts (like one small glass) can provide nutrients, but avoid sugary sodas and energy drinks as much as possible – they’re a major source of unnecessary sugar and can dehydrate you due to caffeine.

This sample meal plan is around a moderate calorie level that might suit a younger teen; older or more active teens may need larger portions or an extra snack. Listen to your hunger cues: if you’re genuinely hungry, don’t starve yourself – grab an extra healthy snack. And conversely, learn to stop eating when you’re comfortably full, not stuffed. The combination of complex carbs, protein, and healthy fats in the example above is designed to keep you satisfied and nourished all day. As the saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a college kid with a midterm tomorrow.” Okay, maybe not that last part – but the point is to fuel earlier in the day when you need energy, and don’t overload at night. Spread out your intake and include those nutrient-dense foods, and your metabolism will thank you with steady energy and strong performance!

Evening Routine for Restful Sleep & Recovery

After a long day of school, activities, homework, and maybe some gaming or chatting, it’s crucial for student-athletes to unwind properly. A consistent evening routine will signal your body that it’s time to shift from high gear into recovery mode. Good sleep is when your muscles rebuild and your mind recharges, so protecting this time is part of your training! Here’s an example of an evening routine that promotes restful sleep and maximizes recovery:

• Unplug and Wind Down: About 60 minutes before bedtime, turn off screens (TV, video games, smartphones, tablets) . This might be hard – we know that TikTok and texting are tempting – but the blue light from screens can trick your brain into thinking it’s daytime and can make it harder to fall asleep. Instead, use this hour to do calm, relaxing activities. You could take a warm shower or bath, which can help your body temperature drop afterward and make you sleepy. Or maybe you prefer to read a book (an actual paper book or an e-reader with a soft light setting) – reading for fun can be a nice escape and gets your eyes off bright screens. Some people enjoy drawing, journaling about their day, or listening to quiet music. Find what helps you relax. Parents can help younger kids by making this a family rule – perhaps everyone puts phones in a basket at 9 PM, for example, to encourage some tech-free quiet time.

• Prepare for Tomorrow: Taking 10–15 minutes to get organized for the next day can reduce morning stress (and thus help you sleep easier knowing you’re prepared). Pack your school backpack with any completed homework or signed forms. Lay out your clothes for tomorrow (including your team uniform if it’s game day, or your workout gear if you’ll have practice). If you bring your lunch, you can even pack parts of it now and put it in the fridge. Also, double-check your sports bag – do you have your shoes, water bottle, and equipment ready? Doing this prep at night means you won’t be scrambling at dawn looking for your left sneaker. It gives peace of mind, which is good for relaxation. After this is done, dim the lights in your room to a low level – lower light helps your body produce melatonin, the sleep hormone.

• Light Stretching or Yoga (Optional): Some gentle stretching in the evening can relieve muscle tightness from training and signal your body to relax. You might do a few easy stretches like touching your toes, quad stretches, or use a foam roller if you have tight spots. Keep it light – this isn’t a workout, just a soothing routine. Yoga poses like child’s pose or lying on your back with your legs up the wall can be very calming. Focus on breathing deeply. This is also a good time to practice some deep breathing or mindfulness: try inhaling slowly for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, and repeat that a few times. It’s a known technique (the 4-7-8 breath) that can help reduce anxiety and prepare you for sleep.

• Consistent Bedtime: Aim to go to bed at roughly the same time each night, even on weekends (within an hour or so). Consistency helps regulate your internal clock. If you’re aiming for 9 hours of sleep and you have to wake up at 6:30 AM for school, then lights out by 9:30 PM is the target. It might sound early, but your body will thank you. Teens naturally have a tendency to want to stay up later – it’s a biological shift in adolescence – but the school schedule doesn’t usually allow waking at 9 AM, so you have to try to shift your bedtime earlier to get enough rest. Parents of younger athletes (8–12) might set bedtimes even earlier, e.g., 8:30–9:00 PM, to hit that 9–12 hour range of sleep . It helps to create a bedtime ritual: for example, after the prep and stretching, you might have a short chat with your parents or siblings to say goodnight, then maybe read quietly in bed for 10 minutes, and then lights out. Doing the same pattern each night trains your body and mind that sleep is coming.

• Sleep Environment: Make sure your bedroom is sleep-friendly. That means cool (around 65–70°F is often comfortable), dark, and quiet. If street lights or early sunrise light leaks in, consider blackout curtains or an eye mask. If noise is an issue (loud neighbors or siblings, city sounds), a white noise machine or fan can help mask it. Keep electronic devices away from your pillow – ideally, charge your phone outside the bedroom or across the room so you’re not tempted to check notifications at 2 AM . Some teens use their phone as an alarm; if so, put it on Do Not Disturb mode and face it down. For younger kids, remove or limit toys that could distract from sleep (it’s not playtime now). Comfort is key: have a supportive pillow and a mattress that’s not lumpy. You might have a favorite blanket – as long as it’s not too heavy or hot, that’s fine. The idea is to create a calm cave for sleep.

• Mental Wind-Down: When you hit the bed, sometimes your mind may still be racing – thinking about tomorrow’s test, or replaying that missed goal from the game. To help, try a technique like visualization: imagine a relaxing scene (like lying on a beach or floating on a cloud) in detail, or visualize yourself performing well in something that matters to you (athletes often do this – picture making the perfect shot, calmly and successfully). Alternatively, do a slow “scan” of your body: mentally focus on your toes and deliberately relax them, then your feet, ankles, calves, working all the way up to your head. This is a form of meditation that can ease you into sleep. Some people also like to jot down any anxious thoughts in a notebook by the bed and “leave them there” for the night, to tackle the next day. Teens, especially, often have a lot on their minds; finding a method to let go of worries before sleep is very helpful.

By following an evening routine like this, you create a buffer between the hectic day and your sleep time. It’s like landing a plane – you need that gradual descent. Not every night will be perfect; you might have late games or school events that disrupt the schedule. But if most nights you commit to this wind-down, you’ll notice better sleep quality. You’ll wake up more refreshed and your body will recover faster from workouts. Good sleep is truly a performance enhancer (and it’s 100% legal!). Plus, it just makes you feel happier and more ready to face the day.

Parents can support this by enforcing reasonable bedtimes and creating a household culture that values sleep (maybe mom and dad start their wind-down routine too, instead of staying on emails late). Young athletes should understand that even pro athletes like LeBron James famously prioritize 8–10 hours of sleep a night as part of their training. It’s not laziness – it’s part of getting strong and fast. So, treat sleep with the respect it deserves, and your body will reward you.

Being a student-athlete is about more than the minutes on the court or field; it’s a 24-hour lifestyle of healthy choices. By understanding concepts like metabolic syndrome, you gain insight into why those choices matter. But you don’t need to be an expert in medical terms or have high-tech monitors strapped to your body to stay on track. The recipe is refreshingly simple: move your body often, fuel it with real foods, avoid harmful substances, manage stress, and get enough rest. These habits, practiced consistently, create a strong metabolism and a resilient athlete. They are changes that are practical and sustainable – you can do them at 8 years old, at 18, and decades beyond.

Importantly, this journey should be a family affair and a personal passion. Parents, your encouragement and example set the stage for your kids. Kids and teens, your enthusiasm and willingness to learn will carry these lessons forward. Celebrate the victories – like a new personal best in push-ups, or choosing water over soda for a month, or simply feeling more energetic during the day. These are signs that your metabolic health is improving.

Remember that balance is key. You’re allowed to enjoy an ice cream or a lazy Sunday; just keep those as treats and exceptions, not the rule. Focus on building a routine that makes healthy living feel natural. Over time, the “wellness” stuff won’t feel like extra work – it’ll just be part of who you are. And who you are is a young person with incredible potential – not just in sports, but in life. Taking care of your metabolic health will help you think sharper in school, feel happier, and have the energy to pursue whatever dreams you have, athletic or otherwise.

So here’s to a healthy, active, and balanced life! By following this guide and embracing these habits, you are stacking the odds in your favor – for peak performance now and a future free of metabolic diseases. In the words of coaches everywhere: take it one day at a time. Small steps, done consistently, lead to great achievements. Now go out there, have fun, and be the best (and healthiest) you can be!

I’m Glad You Quit: That’s the Goal

Mighty Oak Athletic Podcast S2:E39 - I’m Glad You Quit - That’s the Goal!

Inevitably, student athletes quit their strength training program at Mighty Oak Athletic. It’s part of the natural rhythm of training. Some kids quit because it got hard and they didn’t want to push through the challenge. Others get bored and want to try something new. A few may even have a bad experience—though that’s rare. One of our core principles is to help kids discover the power of strength training as a way to build confidence, capability, and a lifelong commitment to health and fitness.

Sometimes, kids quit before they’ve built a solid foundation. That’s always tough. As coaches, we invest time, energy, and heart into every session. We genuinely enjoy the process—especially when it’s not easy. Growth rarely is.

But there’s one kind of “I quit” that makes me smile ear to ear.

It usually happens after 6 to 12 months of consistent training. The athlete has learned the fundamentals—squat, hinge, push, pull. They’ve grown stronger, more confident, more capable. And then, one day, they say, “I think I’m ready to train on my own.”

These are usually middle school or high school students. They’re eager to explore. Maybe they’ve found inspiration online. Maybe they want more control over their program, their music, or the gym they train in. Maybe they just want to mix it up with a smoothie bar.

And that’s great.

That’s the goal.

Much like a parent preparing their child to graduate high school and move on to college, work, or the military, our role as coaches is to guide our athletes toward independence. We want them to understand how their bodies move, how to train safely, how to think critically about what they’re doing in the gym—and in life.

If they take what they’ve learned at Mighty Oak Athletic and go apply it in their own way, on their own terms, that’s a win.

“I quit” can be a beautiful phrase.

It means the training worked. It means they’re ready.

While I may feel a little sad to see them go, I love to watch them take that next step—to step into a world where they are their own coach, their own motivator, their own guide.

Because that’s what strength training is really about. Not just lifting weights. But learning to lift your own life.

The Truth About Creatine: Should Student-Athletes Really Be Taking It?

Mighty Oak Athletic Podcast S2:E38 - The Truth About Creatine: Should Student-Athletes Really Be Taking It?

Steak, Sleep, and Iron: The Foundations Before Creatine

Imagine an ancient Greek wrestler named Milo of Croton, who according to legend ate 20 pounds of meat a day and carried a growing calf on his shoulders until it became a bull . Milo didn’t have fancy supplements; his strength was forged through hearty meals, progressive training, and plenty of rest. Fast forward to today: a high school athlete stands in a nutrition store torn between a tub of creatine powder and the timeless advice of “eat well, train hard, sleep enough.” The modern young man wonders – is this supplement the secret to success, or just a shiny shortcut around the hard work?

Creatine is one of the most talked-about substances in sports. Ever since Olympic gold-medal sprinters in 1992 credited creatine for their performance , it’s been hailed as a magic fuel for strength and power. But before you scoop that powder, let’s ground ourselves in some old-school wisdom: No supplement can compensate for weak fundamentals. Let’s cut through hype with deep research and practical insight – exploring what creatine really does, its benefits and drawbacks for student-athletes, and why nutrition, movement, and sleep will always be king.

The Foundations of Athletic Performance

Building strength and athleticism is a lot like building a house: you need a rock-solid foundation before adding fancy extras. For athletes, that foundation rests on three pillars – Nutrition, Training, and Sleep. These basics might not sound as exciting as a new supplement, but they are time-tested and non-negotiable for success. As legendary football coach Paul “Bear” Bryant put it, “Fundamentals win it. Football is two things; it’s blocking and tackling. I don’t care about formations or new offenses – if you can’t block and tackle, you can’t win.” The same principle applies here: if you don’t fuel, train, and rest properly, no supplement will save you.

Let’s briefly break down each pillar and why mastering these will give young athletes most of the performance-enhancing creatine they need – naturally.

1. Nutrition: “Your body is your vessel – fill it with high-octane fuel.” At the heart of athletic nutrition is real food, especially quality protein. A diet rich in meat and fish supplies not only protein for muscle building, but also creatine itself. For example, one pound of raw beef or salmon provides about 1–2 grams of creatine – the same compound found in those supplement jars. By eating generous portions of beef, chicken, pork, or fish, a student-athlete can easily get a few grams of natural creatine each day, along with iron, zinc, B-vitamins and other micronutrients no powder can deliver. These nutrients support overall health, energy, and recovery. Many of the strongest men in history – from medieval knights to our own grandfathers – built their might on hearty meals, not pills. So, before considering any supplement, clean up the diet: ample protein (eggs, dairy, lean meats), complex carbs, and fruits and veggies for vitamins. Not only will this “steak and potatoes” approach provide creatine, it will ensure the body has all the building blocks for growth.

2. Training (Movement): There is no shortcut for hard work under the bar or on the track. A well-designed strength and conditioning program triggers the body’s natural adaptation processes – bigger, stronger muscles and improved capacity for high-intensity efforts. When you consistently lift, sprint, and jump, your muscles store more creatine and phosphocreatine on their own over time . It’s similar to Milo hoisting that calf daily – the body rises to the challenge. Regular training teaches your body to generate and utilize energy more efficiently, effectively raising your baseline. Indeed, research shows that creatine phosphate levels in muscle can increase with training, improving short-burst energy output. In practical terms, that means if you stick to a progressive program – adding a little more weight, a little more speed, week after week – you’ll get faster and stronger. Every squat session or sprint drill naturally conditions your body to perform better and taps into its innate creatine stores. On the flip side, no supplement will help an athlete who skips workouts or half-asses them. As an old strength coach might say, “You can’t sprinkle powder on a couch potato and make a champion.” Movement is medicine: commit to it, and the results will follow.

3. Sleep: Perhaps the most undervalued pillar, sleep is where the magic truly happens. After the hard training and heavy eating, it’s during deep sleep that muscles recover and grow, hormones rebalance, and memories (yes, even the muscle memory of that new squat PR) consolidate. Student-athletes ideally need 8–10 hours of quality sleep per night – a target too often missed in our screen-lit, hustle culture. But consider this: a study of young athletes found those who slept less than 8 hours were 1.7 times more likely to get injured than those who got a full 8+ hours . In other words, skip sleep and you risk undermining all your daytime effort. Adequate sleep supercharges the effects of good nutrition and training – it’s when testosterone and growth hormone spike, repairing muscle damage and building new tissue. It’s when creatine and glycogen stores replenish for the next day. Consistent bedtimes, limiting late-night screens, and maybe a short pre-bed routine (light stretching, reading, or meditation) can help a teen athlete actually hit that 9-hour sweet spot. It might not feel “manly” to enforce a bedtime, but discipline here pays dividends on the field. Remember, even warriors sheathe their swords to rest. Make sleep as high a priority as workouts, and you’ll be rewarded with improved strength, speed, mood, and resilience.

Mastering these three pillars – eating right, training hard, and sleeping well – will cover 90% of a young athlete’s needs. At Mighty Oak Athletic, coaches often drive home this truth before ever discussing supplements. When these foundations are solid, performance soars naturally. And an added bonus: by focusing on the basics, student-athletes cultivate habits of discipline and self-care that last a lifetime – traits any manly role model would approve of.

So, with the basics squared away, where (if at all) does a supplement like creatine come into play? Let’s examine this powder through a pragmatic, evidence-based lens.

Where Creatine Fits In

Creatine – the word likely conjures images of muscular gym rats or shiny tubs in a supplement store. But what exactly is it? In simple terms, creatine is a natural compound made of amino acids, found mostly in our muscles (and even in our brains). It serves as a quick energy reserve for short, intense activities. When you do an all-out lift or a 5-second sprint, creatine phosphate in your muscles rapidly helps recycle ATP (energy currency) so you can push a bit longer . Your body actually produces about 1–2 grams of creatine per day on its own, and you get some from all that meat and fish in a solid diet . In fact, the very name creatine comes from the Greek kreas, meaning “flesh” – the ancients unknowingly associated it with meat for good reason.

If it’s natural, why the supplement? Well, scientists discovered that by taking extra creatine (typically 3–5g a day), muscles can store up to ~20% more than normal . That boost can translate into a bit more power and endurance in those high-intensity efforts, a slightly greater training stimulus, and over weeks, a small increase in muscle mass and strength gains . It’s one of the few supplements that has stood up to rigorous research: study after study confirms that creatine improves performance in short burst activities (think weightlifting, jumping, short sprints) and helps athletes gain lean mass when combined with training . Moreover, it has an impressive safety record – no evidence of harm in healthy individuals and minimal side effects in the short or long term . As the International Society of Sports Nutrition bluntly states, creatine monohydrate is “the most effective ergogenic supplement” for increasing high-intensity exercise capacity . It’s even being studied for potential benefits like improved brain function and injury recovery . In short, creatine works as advertised: it’s not snake oil or “steroids lite” (common misconceptions our mothers might have ), but a well-understood compound that can genuinely enhance athletic performance by a notch.

Here’s the catch though – and it’s a big one for our teenage warriors: If you haven’t maximized those foundational pillars, creatine isn’t going to magically turn you into a beast. As coach Dan John quipped, “You can’t outrun your fork” – meaning you can’t out-supplement a poor diet or lazy program either. Many student-athletes see pro bodybuilders downing creatine and assume it’s the golden ticket. Supplement marketing often feeds this myth, portraying creatine as a shortcut to glory . But the reality is that most high school athletes aren’t yet training, eating, or sleeping at a level where creatine will make a noticeable difference . If your workouts are irregular or sloppy, if you’re skipping breakfast and skimping on protein, if you’re staying up till 2am on TikTok – creatine is about as useful as putting premium fuel in a car with flat tires. In the Mighty Oak Athletic podcast on this topic, the Coach Mike put it plainly: “Taking supplements to fix poor habits is like trying to patch a leaky boat without fixing the holes.” The fundamentals are the fix; creatine is just a potential enhancer once the ship is seaworthy.

That said, let’s assume our young athlete has his act together – he’s eating like a horse, training like a workhorse, and sleeping like a log. Might creatine help him reach that next level? Possibly, yes. Especially for those who:

• Compete at very high levels or in strength/power sports. If you’re a varsity sprinter, football lineman, or weightlifter aiming for college recruitment, the margins of improvement from creatine (a few percent extra power, an extra rep or two in the weight room) could be meaningful.

• Have low dietary creatine intake. Vegetarian or vegan athletes, for example, often have lower baseline creatine stores (since they avoid meat/fish) and tend to see a bigger performance boost from supplementation . An omnivorous athlete might already be closer to “full,” whereas someone with little creatine in their diet has more room to benefit.

• Are past puberty and near physical maturity. Creatine’s effects are better studied in adults. For 16-18 year olds who are physically mature and have trained for several years, creatine could provide an extra edge once all other variables are optimized.

Even in these cases, the benefits of creatine are incremental – we’re talking improvements you measure in percentages or seconds. For example, one review notes that a typical creatine regimen can increase an athlete’s power output or speed in short bursts by about 5-15% . Over a season of training, that might translate to lifting a few more pounds, or shaving a fraction off a sprint time. Not life-changing on its own, but at elite levels, small edges matter.

But what about drawbacks? Every choice in training has pros and cons, and creatine is no exception. Here’s an at-a-glance comparison to weigh the decision:

As you can see, creatine is a useful tool – but context is everything. For a dedicated young athlete who has “earned the right” through diligent training and diet, creatine can be that extra 2% push. But for the majority of student-athletes still working on consistency and base strength, the basics will provide vastly more progress than any supplement. Even the researchers at Nationwide Children’s Hospital concluded that there’s insufficient evidence that creatine consistently improves teen athletes’ performance, and they emphasize unknowns about its long-term effects in youth . On the other hand, they found that concerns about short-term safety (like muscle cramps or dehydration) were largely unfounded in healthy teens studied . In plain English: creatine probably won’t hurt you – but it might not help as much as you think, unless you’re already near your peak.

So, where does creatine fit in? It fits in as the last 5%, the final polish on a well-honed program. It’s the modern equivalent of a knight sharpening an already forged sword. The sword won’t cut much if it’s flimsy to start with; but if it’s strong steel, a fine sharpening can make it keener. Likewise, food, practice, and rest do the heavy forging of a young athlete’s performance. Creatine (and any supplement, really) should come only after those bases are covered – and even then, with modest expectations. In many cases, a teen might opt to wait until college or late high school to consider it seriously. There’s plenty of time to grow without it; recall that Milo won six ancient Olympic titles fueled mainly by beef and bread!

Before we wrap up, let’s move from theory to practice. What actionable steps can athletes, coaches, and parents take from this knowledge?

Action Steps for Athletes, Coaches, and Parents

For Student-Athletes: Ultimately, your strength and performance are built in the kitchen, gym, and bedroom (sleep!). Nail those basics. Make a plan for eating well: prioritize whole foods in every meal – quality protein, fruits/veggies, and good carbs. (If you’re not sure how, ask a coach or nutritionist; learning to cook a few simple meals is a game-changer for a young man.) Commit to your training program – log your workouts, aim to improve slightly each week, and don’t skip the “boring” stuff like warm-ups or mobility work. Treat sleep as seriously as practice: set a consistent bedtime, and aim for at least 8 hours (your body will thank you on game day). If you’re considering creatine, talk to a knowledgeable coach or doctor first. Make sure you’re hydrated and understand that you must take it consistently. But only consider it once your nutrition, training, and recovery are firing on all cylinders. As the saying goes, “earn your creatine” by first doing everything else right. You might even find you’re performing so well that you don’t feel a need for the extra boost!

For Coaches: Model and reinforce the message that fundamentals come first. Educate your athletes on how muscle is really built – through consistent effort and proper fuel, not magic powders. It can help to share anecdotes of sports legends or even your own experience to drive the point home (e.g. “In my college days, our best seasons came when our team focused on eating and sleeping right – supplements were never the focus”). Create a team culture where meals, hydration, and sleep are part of the training discussion. Some coaches hold “nutrition check-ins” or challenges (like who can pack the healthiest lunch, or keep a sleep log) to make the basics engaging. If an athlete asks about creatine, don’t dismiss him outright – instead, use it as a teaching moment. Go over the pros and cons table together. Emphasize that if they want to try it, they must do so responsibly (proper dosing, no sketchy brands) and only after they’ve shown maturity in their habits. By guiding them to focus on what’s in their control (diet, effort, rest), you’re not just building better athletes, you’re building disciplined young men. That is coaching at its finest.

For Parents: You are the ultimate support system for your student-athlete. Start by ensuring the home environment makes the healthy choice the easy choice. Stock the fridge and pantry with nutritious foods – lean proteins, milk or yogurt, whole grains, fruits, nuts. Cook family dinners when possible; a home-cooked steak with veggies and rice not only fuels performance but also creates opportunities to bond and instill good eating habits. Encourage reasonable bedtimes by setting a household routine (for example, a digital curfew where devices get turned off an hour before bed – perhaps a tough sell, but even instituting “no phones in bed after 10 PM” can significantly improve sleep quality). Model these behaviors yourself if you can; teens notice when dad is burning the midnight oil or skipping meals, so try to walk the talk. When it comes to supplements, educate yourself alongside your child. If your son asks for creatine, have an open conversation. Consider scheduling a meeting with a sports nutritionist or the coach to discuss it together. Focus on the message that supplements are supplemental – they add to an already strong foundation. Ensure your athlete isn’t using creatine as a crutch or a substitute for effort. And importantly, monitor any supplement’s use: buy from reputable brands (third-party tested for purity), and watch that the recommended doses are followed. By being informed and involved, you help your child make wise, safe choices and keep the emphasis on long-term health over short-term hype.

At the end of the day, the journey of a young athlete is about building character and discipline as much as building muscle. Embracing the fundamentals of nutrition, movement, and sleep first will not only maximize performance naturally – it will forge habits of resilience and self-mastery. Creatine, used appropriately, can be a beneficial addition for some. But it’s just that: an addition, not the foundation. As the folks at Mighty Oak Athletic like to say, “Build strong roots and you’ll grow mighty and tall.”  Focus on the roots – the steak on your plate, the hours under the bar, the lights out by 10 PM – and you’ll be amazed at what your body can achieve naturally. Then, if you choose to, sprinkle in a supplement like creatine for that extra polish. By approaching performance this way, you honor the timeless wisdom of men like Milo (who knew the value of a good meal), and set yourself up for success both on and off the field.

In an era of quick fixes, choosing the harder road of fundamentals first is a mark of true manliness – it shows patience, wisdom, and dedication to doing things right. So eat heartily, train diligently, sleep deeply, and carry on the tradition of strength with integrity. The results – a stronger body, a sharper mind, and the confidence of genuine improvement – are well worth the effort. And remember: supplements may come and go, but solid habits will carry you through a lifetime of challenges.

From Playgrounds to Weight Rooms: Building Resilient Young Athletes

Strength Training for Young Athletes: A Forgotten Rite of Passage for Boys and Girls

There was a time when kids didn’t have to be told to get strong. Strength was part of life—climbing trees, hauling buckets of water, playing rough-and-tumble games that built real-world resilience. Before the rise of year-round organized sports, kids developed natural strength through play, manual labor, and daily movement.

Fast forward to today, and the landscape has shifted. Young athletes are more specialized than ever—yet physically weaker than past generations. Instead of well-rounded movement, they spend year-round in a single sport, repeating the same motions over and over. A 10-year-old baseball player throws thousands of pitches but never strengthens his back or legs. A young soccer player sprints and cuts for hours but never builds the foundational strength to absorb impact. The result? Injuries, burnout, and kids leaving sports long before they reach their potential.

What if we reframed strength training not as an optional extra but as a rite of passage—a necessary step in building strong, capable young athletes, regardless of gender?

Where We Went Wrong: Specialization Without Strength

Jack, 10, is a pitcher. A talented one. He plays spring, summer, and fall baseball, then spends winter in the cages and throwing bullpens indoors. His father tells me, “His velocity is down, and his arm is always sore.” Jack has been playing more than ever—but getting weaker.

Mia, 11, is a soccer player. She trains year-round, bouncing between outdoor and indoor leagues, plus extra skills sessions. She’s been complaining about knee pain for months, but no one wants her to take time off. “She’s afraid she’ll fall behind,” her mother tells me.

Jack and Mia are not unique. Across the country, kids are playing sports harder than ever but training their bodies less than ever. Their overuse injuries aren’t random bad luck—they’re the result of a culture that prioritizes skill work over fundamental strength.

We wouldn’t build a house on a weak foundation, yet we expect young athletes to perform at high levels without first fortifying their bodies.

The Strength That Used to Be Built Naturally

Our grandparents didn’t need structured strength training because life made them strong. They walked or biked everywhere, carried heavy loads, climbed, ran, and played hard. Their strength was functional, earned through necessity.

Today’s young athletes are training differently. The rise of single-sport specialization has robbed kids of natural movement variety. Instead of playing different games, running, climbing, and lifting, they spend their time in repetitive, isolated movements that overdevelop some muscles while neglecting others. The lack of general strength creates imbalances and weaknesses that lead to injuries.

This isn’t just anecdotal. Science backs it up:

• A 2016 study found that strength training reduced sports injuries by up to 66% (Lauersen et al., 2016).

• The National Strength and Conditioning Association (NSCA) states that strength training improves movement mechanics and helps young athletes tolerate the demands of sport better (NSCA, 2020).

• The American Academy of Pediatrics (AAP) confirms that there is no evidence strength training stunts growth or harms development (AAP, 2021).

In short, strength training doesn’t damage young athletes—it protects them.

A Return to Strength: The Movements Every Young Athlete Needs

If we want to build resilient, capable young athletes—both boys and girls—we need to bring strength training back into their development. Not as an afterthought, not as “extra credit,” but as a core part of their athletic and personal growth.

What does this look like? Simple, functional movements that build real-world strength. Before any young athlete touches a barbell, they should master these seven essential movement patterns:

1. Squat – Builds lower-body power and mobility.

2. Push – Push-ups strengthen the chest, shoulders, and triceps.

3. Pull – Rows develop back strength, balancing out all the forward movement in sports.

4. Hinge – Hip bridges and deadlifts strengthen the posterior chain, critical for speed and durability.

5. Core Stability – Planks teach midsection control and prevent wasted energy in movement.

6. Carry – Farmer’s carries improve grip strength, posture, and overall resilience.

7. Crawl – Bear crawls develop coordination, endurance, and full-body strength.

Jack’s training focused on pulling and posterior chain work to counteract his constant throwing. Within weeks, his arm felt stronger, and his velocity returned. Mia’s training built single-leg strength and hip stability, and her knee pain disappeared. Neither stopped playing their sport—they just got stronger.

Why Strength Training is a Rite of Passage for Boys and Girls

For centuries, strength was a defining trait of capability. It wasn’t about aesthetics—it was about functionality, resilience, and self-sufficiency.

We don’t live in a world where physical capability is required for daily survival anymore, but that doesn’t mean we should discard it. Strength still matters. And for young athletes, learning to build and use their strength is a lesson that extends beyond sports.

• Strength teaches discipline—progress isn’t instant, but earned through consistency.

• Strength builds resilience—injuries are less frequent, and setbacks are handled better.

• Strength develops mental toughness—pushing through discomfort to accomplish something hard.

If we want to raise young athletes who are strong in body and mind, we must reintroduce strength training as a core component of their development.

Not as an optional extra.

Not as a last resort when pain starts creeping in.

But as a rite of passage.

Time to Reclaim Strength

Jack still plays baseball, and Mia still plays soccer. But now, they have the strength to handle their sport rather than be broken by it.

If your child is playing sports year-round, they need strength training. Not for bulk, not for aesthetics, but for longevity, performance, and durability.

Find a coach or trainer who understands age-appropriate, sport-specific strength work and get them started. Because in the end, every young athlete will have to choose between two paths: build strength now, or pay for its absence later.

Better to build it.

How to Fix the Biggest Mistake in Youth Sports Training: Why More Practice Isn’t Making Your Child a Better Athlete

Mighty Oak Athletic Podcast S2:E37 - How to Fix the Biggest Mistake in Youth Sports Training: Why More Practice Isn’t Making Your Child a Better Athlete

The Overworked Young Athlete

Ten-year-old Jack steps onto the pitcher’s mound for another game, his shoulder aching from weeks of non-stop throwing. It’s late October, and his fall baseball league is wrapping up. But there’s no break—winter means weekly sessions at the indoor batting cage, long bullpen sessions on turf, and strength band exercises his coach recommends to keep his arm fresh. Come spring, he’ll jump right into travel ball, then summer tournaments, and before he knows it, another fall season begins. Jack hasn’t played another sport since he was seven. There’s no time.

Across town, Mia, 11, sprints up and down the soccer field, her knee throbbing. Her club team just finished their outdoor season, but indoor winter league starts next weekend. She’ll play futsal twice a week, have skills training on Tuesdays, and squeeze in private coaching on Fridays. Then, when the spring outdoor season begins, her schedule will only get more intense. She hasn’t touched a basketball or picked up a tennis racket in years—soccer is all she knows.

Jack and Mia are not alone. Today’s youth sports culture encourages single-sport specialization at a young age. Parents are told that if their child wants to compete at a high level, they need to commit early. That means baseball kids are playing nearly year-round—spring, summer, and fall leagues, followed by winter hitting and pitching practice. Soccer kids, hockey kids, basketball kids—each are locked into the same cycle, repeating the same motions for years on end.

The result? Jack’s once-effortless throws are losing velocity, and his arm feels weaker with each game. Mia’s knee pain has been lingering for months, and she’s starting to favor one leg when she runs. They’re not improving—they’re breaking down. The injuries creeping in are not random bad luck; they’re the consequence of doing the same repetitive motions, without rest, for years. They don’t need more practice. They need to build strength.

Strength Training: The Missing Piece

Jack’s dad notices his son wincing after a bullpen session. Worried, he takes him to Coach Mike at Mighty Oak Athletic, a strength coach specializing in youth athletes. He listens as Jack’s dad explains the non-stop throwing, the shoulder fatigue, and the declining performance. He’s heard this before. “Jack doesn’t need another week of rest,” Coach Mike says. “He needs strength training.”

Jack’s mom raises an eyebrow. “Strength training? Won’t that make him too bulky? And isn’t lifting weights bad for kids?”

Coach Mike shakes his head. “That’s a common myth. Done right, strength training is not only safe—it’s the best thing Jack can do to protect his arm and play better.”

Jack’s situation is no different from Mia’s. She’s been dealing with nagging knee pain for months. Her parents, worried about the wear and tear of year-round soccer, bring her in for a session with Coach Mike. “Mia’s knee isn’t the problem,” he explains after a movement assessment. “Her hips, glutes, and core are weak, and that’s putting extra stress on her knees.”

Coach Mike tells both families the same thing: youth strength training is not about lifting heavy weights. It’s about building a foundation of strength, balance, and mobility to handle the demands of their sport. The kids don’t need to stop playing, but they do need to train their bodies to handle the stress.

What the Research Says: Strength Training Lowers Injury Risk

Jack’s mom remembers hearing that weightlifting could damage growth plates, but when she looks into the research, she’s relieved. The American College of Sports Medicine (ACSM) states that there is no evidence that strength training negatively impacts a child’s growth potential (ACSM, 2018). The National Strength and Conditioning Association (NSCA) and the American Academy of Pediatrics (AAP) also agree that youth strength training is not only safe but beneficial when properly supervised (NSCA, 2020, AAP, 2021).

More importantly, studies show that young athletes who incorporate strength training have a lower injury rate than those who don’t.

• A 2016 meta-analysis found that strength training reduced sports-related injuries by up to 66% in youth athletes (Lauersen et al., 2016).

• A 2019 study published in Sports Medicine concluded that strength training improves neuromuscular control, reducing stress on joints and lowering overuse injuries (Faigenbaum et al., 2019).

• The NSCA’s position paper on youth training states that a properly designed program improves muscle strength, motor control, and reduces injury risks in sports like baseball, soccer, hockey, and basketball (NSCA, 2020).

A Simple At-Home Strength Training Program for Young Athletes

Coach Mike recommends a bodyweight program that Jack and Mia can do 2-3 times per week, requiring no special equipment. It focuses on the seven foundational movement patterns all young athletes need:

1. Push: Push-Ups (builds upper body strength)

2. Pull: Towel Rows (strengthens back and arms)

3. Squat: Bodyweight Squats (develops leg power)

4. Hinge: Hip Bridges (improves hip and glute strength)

5. Core: Planks (builds core stability)

6. Carry: Farmer’s Carry with household items (improves grip and overall strength)

7. Crawl: Bear Crawls (enhances coordination and total-body strength)

Each workout takes 20-30 minutes, and kids should focus on quality over quantity—good form is more important than reps.

The New Path for Youth Athletes

As another baseball season rolls around, Jack feels different. His arm is stronger, his body feels balanced, and he’s not dreading long throwing sessions anymore. Mia, back on the soccer field, finds herself outrunning defenders instead of limping through games. Their secret wasn’t more reps in the batting cage or longer practices—it was strength training.

Their parents, once skeptical, now advocate for other families to do the same. Jack’s dad even shares with other baseball parents: “We thought he needed more pitching practice. Turns out, he just needed to get stronger.”

For parents watching their kids grind through another year of non-stop sports, the lesson is clear: repeating the same motions without building strength is a path to burnout and breakdown. Strength training isn’t just helpful—it’s necessary.

Jack and Mia’s story isn’t unique. It’s happening to thousands of kids across the country. The good news? The solution is simple. A few strength sessions a week can change everything. Stronger today, stronger tomorrow—that’s the real secret to longevity in sports.

Competing at Your Strongest Weight: Perform Your Best Without Cutting or Gaining Weight

The Dangers of Weight Cutting and Unhealthy Weight Gain in Youth Sports

In the pursuit of success, young athletes and their parents often believe that cutting or adding weight for competition is the key to gaining an advantage. Sports like wrestling and powerlifting encourage athletes to fit into specific weight classes, while contact sports like football and hockey sometimes push athletes to bulk up for size. However, these extreme weight manipulation tactics can have serious negative effects on a child’s long-term health, performance, and well-being.

The Risks of Cutting Weight

Many young wrestlers and powerlifters go to extreme lengths to cut weight in order to compete in a lower weight class. They dehydrate themselves, drastically reduce calorie intake, and even engage in excessive cardio to shed pounds quickly before weigh-ins. These methods may help them make weight, but they come at a cost:

• Loss of Muscle and Strength – Rapid weight loss often leads to muscle breakdown, leaving the athlete weaker rather than stronger. Strength training should focus on increasing lean muscle mass and power, not shrinking the body at the expense of performance.

• Fatigue and Poor Performance – Dehydration and undernourishment result in low energy levels, slow reaction times, and decreased endurance, making it harder for the athlete to perform at their best.

• Increased Risk of Injury – A weaker, underfed body is more prone to injuries. Strength and power come from proper training and nutrition, not from being the smallest competitor.

• Long-Term Health Issues – Extreme dieting at a young age can harm metabolism, stunt growth, and create an unhealthy relationship with food that may last a lifetime.

Rather than focusing on cutting weight, young athletes should prioritize eating a nutrient-dense diet that fuels their growth, enhances strength, and improves endurance. A well-fed athlete is a strong athlete.

The Risks of Unhealthy Weight Gain

On the other side of the spectrum, sports like football and hockey often pressure young athletes to “bulk up” in order to be bigger and harder to tackle. Unfortunately, many interpret this as a need to consume excessive calories without regard for quality. This often leads to:

• Unhealthy Fat Gain – Simply adding weight without building muscle through strength training results in excess body fat, which does not improve athletic performance. Carrying unnecessary fat can slow down movement, reduce endurance, and increase injury risk.

• Poor Nutrition and Health Risks – Overeating processed foods, sugars, and unhealthy fats increases the risk of conditions like high cholesterol, high blood pressure, and insulin resistance at an early age.

• Reduced Speed and Agility – Strength and power come from lean muscle mass, not from excess fat. Speed and agility are crucial in all sports, and being too heavy in the wrong way can hinder an athlete’s ability to move effectively.

Instead of force-feeding calories, young athletes should eat to fuel performance and natural muscle growth. This means focusing on whole, nutrient-dense foods that provide protein, healthy fats, and complex carbohydrates to support their training.

The Right Way to Grow and Compete

Whether an athlete is in wrestling, powerlifting, football, or hockey, their goal should not be to manipulate weight, but rather to build a strong, well-fueled body through proper nutrition and strength training. This means:

1. Eating a Balanced Diet – Focus on lean proteins (chicken, fish, eggs, beans), healthy fats (avocados, nuts, olive oil), and complex carbohydrates (fruits, vegetables, whole grains). These foods provide essential vitamins, minerals, and nutrients that support both growth and performance.

2. Strength Training for Muscle Growth – Training should focus on progressive strength and conditioning that naturally increases lean muscle mass and power without the need for extreme weight gain or loss.

3. Hydration and Recovery – Staying hydrated and getting enough sleep are just as important as training and nutrition in supporting athletic performance and growth.

4. Competing at a Healthy Weight – It’s better to be strong at a natural weight than weak from cutting or sluggish from excess weight gain. Competing at a weight that aligns with an athlete’s natural growth allows them to perform at their best and stay healthy long-term.

Young athletes are in a critical stage of development. Their bodies are growing, their muscles are forming, and their bones are strengthening. Restricting food to cut weight or consuming excess junk to gain weight does more harm than good. Instead of chasing a number on a scale, they should be eating to fuel their growth, training to build strength, and competing at their natural, healthiest weight. Strength, endurance, agility, and long-term health are far more important than any short-term weight class advantage.

At Mighty Oak Athletic, we emphasize the right way to train and fuel young athletes, ensuring they develop strong, resilient bodies that will serve them well beyond their youth sports careers.

Compete strong. Train smart. Eat to perform.

Understanding the 2025 USA Weightlifting A/B Standards and New IWF Weight Categories

Weightlifting continues to evolve, and the latest update from USA Weightlifting (USAW) introduces key changes to qualification standards and weight categories for 2025. These changes impact how athletes qualify for national teams, including the Senior Pan-American Championships and Senior World Championships.

At Mighty Oak Athletic, we emphasize strength training as a foundation for sports performance and injury prevention, and staying informed on these updates is crucial for student-athletes, coaches, and parents. Below, we break down the main points and what they mean for competitive weightlifters.

Key Takeaways

• New IWF Weight Categories take effect on June 1, 2025.

• Athletes must qualify for the Senior Pan-American Championships (PAC) using the current weight categories.

• Athletes can qualify for the Senior World Championships using either the current or new weight categories—whichever provides them with the highest ranking.

• 2025 A/B standards are based on a revised statistical model accounting for Olympic and non-Olympic weight categories.

Current vs. New Weight Categories

The IWF has adjusted bodyweight categories, impacting how athletes will be ranked and qualify for national and international events.

Current Weight Categories (Until May 31, 2025)

Men (Junior & Senior): 55kg, 61kg, 67kg, 73kg, 81kg, 89kg, 96kg, 102kg, 109kg, +109kg

Women (Junior & Senior): 45kg, 49kg, 55kg, 59kg, 64kg, 71kg, 76kg, 81kg, 87kg, +87kg

New Weight Categories (Effective June 1, 2025)

Men (Junior & Senior): 60kg, 65kg, 71kg, 79kg, 88kg, 98kg, 110kg, +110kg

Women (Junior & Senior): 48kg, 53kg, 58kg, 63kg, 69kg, 77kg, 86kg, +86kg

For youth competitors, the category changes follow a similar pattern, adjusting the weight divisions accordingly.

Breaking Down the 2025 A/B Standards

USAW sets annual A and B standards based on international rankings, determining eligibility for national teams. The 2025 standards have been adjusted using Q-point calculations, ensuring fair competition across Olympic and non-Olympic weight classes.

• A standards are based on the 12th place average of IWF rankings over the past three years.

• B standards are set at 95% of A standards, with additional tiered standards for Junior, Youth, and U15 lifters.

How This Affects Qualifying for USAW National Teams

Senior Pan-American Championships

• Athletes must qualify under the current weight categories.

• The rankings are based on the percentage of the 2025 A standards in these categories.

• Once qualified, USAW will work with athletes to determine their new competition weight class.

Senior World Championships

• USAW will create a single ranking list that includes both current and new weight categories.

• Athletes will qualify based on their highest ranking percentage of the respective 2025 A standard.

• For example, if an athlete ranks higher at M73 (107%) than M79 (102%), they will be ranked as M73.

• After selection, USAW will work with the athlete and their coach to decide their competition weight class.

What This Means for Student-Athletes and Coaches

1. Continue training and competing in your current weight category until June 1, 2025.

2. Adapt to new weight categories strategically—athletes may need to adjust their body composition and training plans.

3. Stay competitive by monitoring your A/B standard rankings—choosing the right weight category could maximize qualification opportunities.

4. Consult with coaches and USAW officials to ensure the best possible ranking strategy.

Final Thoughts

For weightlifters at Mighty Oak Athletic and beyond, these changes highlight the importance of strategic planning, performance tracking, and adaptability. The transition to new weight categories will create challenges but also opportunities for athletes to refine their competitive edge.

For any further clarifications, athletes are encouraged to reach out to the USAW Sport Performance Team at usaw@usaweightlifting.org.

By staying informed and adjusting training approaches accordingly, athletes can maximize their competitive potential and qualify for top-tier events in 2025 and beyond.

Train smart. Stay strong. Compete at your best.

Build a Strong Core for Athletic Performance: At-Home Core Workout for Young Athletes

Mighty Oak Athletic Podcast S2:E35 - Build a Strong Core for Athletic Performance: At-Home Core Workout for Young Athletes

Building Core Strength for Student Athletes

Core strength is a crucial element of athletic performance, directly impacting stability, power, and injury prevention. For student athletes, developing a strong core lays the foundation for success in any sport. One of the most effective and accessible exercises for core stability is the shoulder tap—a simple yet highly effective movement that reinforces total-body control.

Why Shoulder Taps Matter

Shoulder taps specifically target the deep stabilizer muscles of the abdomen, including the transverse abdominis, obliques, and rectus abdominis (the “six-pack” muscles). Unlike traditional sit-ups or crunches, which mainly focus on surface-level muscles, shoulder taps require full-body engagement to maintain proper alignment. The challenge of shifting weight from one arm to the other while keeping the core braced improves balance, coordination, and anti-rotational strength, all of which are essential for sports performance.

This type of isometric control translates directly to sport-specific movements. Whether holding a solid defensive stance in basketball, maintaining control during a wrestling match, or staying strong through contact in football, athletes with a stable core have an undeniable advantage.

Proper Shoulder Tap Form

To get the most out of this exercise and avoid compensation patterns that could lead to injury, proper form is key. Follow these steps:

1. Start in a High Plank Position

• Place your hands directly under your shoulders and extend your legs straight back, balancing on the balls of your feet.

• Keep your body in a straight line from head to heels, avoiding any sagging in the lower back or excessive arching.

2. Engage the Core

• Tuck your tailbone slightly to activate the deep core muscles.

• Draw the belly button in towards the spine to prevent excessive hip movement.

• Squeeze your thighs by pulling the kneecaps up, which ensures full-body engagement.

3. Perform the Tap

• Keeping the core engaged and hips level, lift your right hand to tap your left shoulder.

• Lower the right hand back to the ground in a controlled motion.

• Repeat with the left hand tapping the right shoulder.

4. Control the Movement

• Avoid twisting the hips or letting them sway from side to side.

• Maintain steady breathing—inhale as you lower the hand, exhale as you tap.

5. Repetitions and Progression

• Start with 10 reps per side and work up to 15-20 reps per side for increased endurance.

• To make the exercise harder, slow down the tempo, elevate the feet, or add a pause at the top of each rep.

At-Home Core Bodyweight Training Program

This program is designed for student athletes to build core strength and stability without needing equipment. Perform this routine 2-3 times per week, either as part of a warm-up, cool-down, or a standalone core session.

Core Circuit (3 Rounds)

1. Shoulder Taps – 10-15 reps per side

2. Plank Hold – 30-45 seconds

3. Dead Bug – 10 reps per side

4. Side Plank Hip Lifts – 10 reps per side

5. Glute Bridge March – 10 reps per side

Exercise Breakdown

• Plank Hold: Maintain a strong plank position, keeping the hips level and core braced.

• Dead Bug: Lay on your back, extend one arm and the opposite leg while keeping the core tight.

• Side Plank Hip Lifts: Start in a side plank and lower the hip towards the floor before lifting back up.

• Glute Bridge March: Perform a glute bridge and alternate lifting one knee towards the chest while keeping hips elevated.

Why This Matters for Student Athletes

A strong core is not just about aesthetics—it’s about function. Athletes who commit to regular core training experience:

• Improved balance and control in dynamic movements

• Injury prevention, reducing the risk of low back pain and muscle imbalances

• Better transfer of power, enhancing speed, agility, and explosiveness

• Stronger posture and endurance, leading to better performance throughout a game or competition

Shoulder taps and the accompanying core program are simple yet powerful tools for student athletes looking to maximize their strength and performance. By focusing on form, control, and consistency, athletes can develop a rock-solid core that translates to better movement, resilience, and dominance in their sport.

Stay consistent, stay strong, and keep building!

How To Train Like an Athlete in Your Daily Routine

Mighty Oak Athletic Podcast S2:E34 - How To Train Like an Athlete in Your Daily Routine: Small Daily Efforts Build Athletic Excellence and Longevity

Do the Work: How Small Daily Efforts Build Athletic Excellence and Longevity

While flipping through a magazine this week, I came across an ad from a well-known manufacturer promoting their latest innovation—slip-on shoes. “No more bending over! Never touch your toes again!”

A statement like this may seem harmless at first glance, but when you step back and think about it, the underlying message is dangerous. It’s akin to telling someone, “You don’t need to learn how to swim—let’s just drain the pool!”

This mindset—avoiding physical effort at all costs—has become far too common. And it’s a terrible way to go through life.

Movement is Not Optional

Being able to hinge at the hips and move well is not a luxury—it’s a necessity. This basic movement pattern is fundamental to both sports performance and daily life.

Think about it:

• Picking up a laundry basket? That’s a deadlift.

• Lifting a child off the ground? That’s a hip hinge.

• Carrying grocery bags? That’s a loaded carry.

• Putting on your shoes? That’s balance, coordination, and flexibility in action.

Yet, too many people take the path of least resistance. They let someone else load their groceries into their car, avoid carrying heavy objects, and use every shortcut available. But by avoiding these small daily movements, they’re training their bodies to be weak and fragile.

For student athletes, this mindset can be the difference between success and injury. Avoiding physical effort leads to muscular imbalances, weak joints, and poor coordination—all of which increase the risk of injuries in competition.

Training for Life and Sport

Every moment of the day is an opportunity to improve. Something as simple as putting on your shoes can train your balance and flexibility.

Instead of just bending down to tie laces, make it a drill:

1. Stand on one leg.

2. Lift the other foot and put on a sock.

3. Switch legs and repeat.

4. Do the same with your shoes.

Mastering small movements like these will build a foundation of strength, stability, and control—all of which translate directly to better performance in sports, fitness, and life.

The Effort Mindset

We live in a world that encourages convenience at every turn. But just because something can be done with less effort doesn’t mean it should be.

• Take the stairs, not the escalator.

• Carry your groceries, don’t push the cart.

• Walk further, not closer.

• Do the work.

This is not just about staying active. It’s about adopting the mindset that effort leads to strength—physically, mentally, and emotionally. It’s about leaning into challenges rather than looking for the easiest way out.

For student athletes, this lesson is especially critical. Effort is the currency of success. The same discipline that helps you grind through training, recover from setbacks, and push through fatigue will also make you more resilient in life.

Final Thought

If you avoid small physical challenges today, you’ll struggle with bigger ones tomorrow. Weakness and fragility don’t happen overnight; they accumulate from a lifetime of shortcuts.

So, the next time you see an ad promising to make life easier, reject it. Instead, embrace the work. Strength isn’t just built in the gym—it’s built in every moment you choose effort over ease.

Because in sports, in life, and in longevity, the hard way is often the right way.

How to Design Training Programs That Work for Every Student Athlete

The Role of Evidence-Based Practice in Student Athlete Sports Performance and Injury Prevention

When it comes to developing strong, capable, and resilient student athletes, evidence-based practice (EBP) serves as a cornerstone for both improving sports performance and reducing the risk of injuries. EBP in strength and conditioning is all about combining scientific research with the expertise of skilled coaches to create customized training programs that meet the unique needs of each athlete.

What Is Evidence-Based Practice?

EBP integrates the latest scientific research with the practical experience and judgment of coaches. This approach ensures that every athlete’s training program is designed with their physical abilities, personal preferences, and values in mind. It’s not just about following a rigid formula from a textbook—EBP is about applying research findings in a way that works for individual athletes.

For example, research may show that incorporating eccentric exercises (slow, controlled movements that focus on lengthening muscles) can improve strength and reduce injury risk. However, it’s the coach’s expertise that determines how and when to incorporate these movements into an athlete’s routine, tailoring the approach to their sport and training goals.

Why Evidence-Based Practice Matters for Student Athletes

1. Improved Sports Performance

EBP allows coaches to focus on training methods proven to enhance specific physical abilities. For instance, peer-reviewed research may highlight how plyometric training improves explosive power—a critical skill for sports like basketball, soccer, and volleyball. By applying this knowledge, coaches can ensure athletes build the speed and agility they need to excel on the field or court.

2. Injury Prevention

Sports injuries, especially among young athletes, are often preventable. Research shows that strength training focused on balance, mobility, and muscle coordination can significantly lower injury risks. For example, a study on youth soccer players found that implementing a neuromuscular warm-up routine reduced ACL injuries by 50%. Combining this research with a coach’s understanding of an athlete’s unique movement patterns ensures a safer and more effective approach.

3. Adaptability to Individual Needs

Every student athlete is different. EBP enables coaches to adjust training programs based on factors like age, skill level, and sport-specific demands. For example, while a group-based study might show benefits for a particular exercise, an experienced coach will know how to tweak that exercise to fit an athlete recovering from an ankle sprain.

Applying EBP to Student Athlete Training Programs

At Mighty Oak Athletic, we use EBP to design programs that help student athletes improve performance while staying injury-free. Here’s how:

• Strength Development: Incorporating proven exercises like squats, deadlifts, and push presses, while adjusting weight, sets, and reps based on each athlete’s development and recovery needs.

• Mobility Work: Using evidence-backed stretches like the runner’s lunge and pigeon pose to enhance flexibility and reduce injury risks.

• Progressive Overload: Gradually increasing training intensity in line with research to ensure steady gains without overtraining.

• Neuromuscular Training: Including agility drills and balance work, based on studies that show these methods reduce the likelihood of lower-body injuries.

The Coach’s Role: Turning Research Into Results

Scientific research provides the foundation for EBP, but it’s the coach who brings it to life. Coaches are essential in interpreting research findings and applying them in ways that resonate with each athlete. They bridge the gap between data and the athlete’s day-to-day reality, using their expertise to design interventions that address both performance goals and safety concerns.

For example, while a research paper may recommend a specific warm-up for reducing injuries, a coach might modify the sequence to fit the time constraints of a high school practice. Similarly, when there’s limited research for specific demographics, such as female athletes in certain sports, a coach relies on their experience and creativity to adapt strategies and monitor outcomes.

Building Stronger, Safer Athletes

At Mighty Oak Athletic, we believe that training programs built on evidence-based practice empower student athletes to reach their full potential while minimizing the risk of injuries. By integrating the latest research with our expertise, we help athletes not only perform better but also develop the strength, resilience, and confidence to stay in the game longer.

Through EBP, we ensure that every athlete’s journey is guided by the best of both science and coaching—because every rep, every drill, and every decision matters when it comes to their success and safety.

Let’s continue to build a foundation of strength and safety, one athlete at a time.

The Surprising Reason Why Your Child’s Sports Team Needs Stronger Safety Policies

Creating Safer Sports: Understanding SafeSport and How Parents Can Make a Difference

Sports play a crucial role in the physical and emotional development of children, but ensuring a safe environment for young athletes is paramount. SafeSport, led by the U.S. Center for SafeSport, is a nonprofit dedicated to preventing and addressing abuse in sports. This program establishes guidelines and provides resources to protect athletes from sexual, physical, and emotional misconduct while fostering positive environments.

What is SafeSport?

SafeSport offers a comprehensive framework for creating safer sports environments, emphasizing prevention, recognition, and response. The program’s core initiatives include:

1. Proactive Training: Equipping coaches, athletes, and parents with the knowledge to identify and prevent abuse.

2. Policies for Protection: Promoting clear guidelines, such as the Minor Athlete Abuse Prevention Policies (MAAPP), to minimize risk in adult-minor interactions.

3. Incident Reporting: Providing clear channels for reporting misconduct, ensuring timely and effective responses.

The Role of Parents in SafeSport

Parents play a vital role in supporting SafeSport’s mission. Here are actionable ways parents can contribute:

1. Foster Open Communication

• Encourage your child to share their feelings and experiences, whether positive or concerning.

• Create a safe space for discussions about boundaries, respect, and appropriate behavior.

2. Know the Policies

• Familiarize yourself with the SafeSport Code and your child’s sport organization’s abuse prevention policies.

• Discuss these policies with your child to ensure they understand what’s acceptable and what’s not.

3. Build Positive Relationships

• Maintain a respectful partnership with your child’s coach, grounded in trust and open communication.

• Be involved without overstepping boundaries, reinforcing team rules and modeling good sportsmanship.

4. Recognize Warning Signs

• Look for patterns or changes in your child’s behavior, emotional state, or health that may indicate misconduct.

• Be alert to potential grooming behaviors, such as a coach offering excessive one-on-one attention or crossing physical boundaries.

5. Report Concerns Immediately

• If you notice signs of misconduct or suspect abuse, report it to the relevant authorities, including the U.S. Center for SafeSport or law enforcement.

Why SafeSport Matters

A safe sports environment allows young athletes to thrive, fostering confidence, teamwork, and skill development without fear of harm. Emotional, physical, and sexual abuse can leave long-lasting scars, but programs like SafeSport empower parents, coaches, and communities to act as protectors and advocates for children.

Key Takeaways for Parents

• Prevention is Powerful: Stay informed about your child’s sport environment, and encourage them to trust their instincts.

• Communication is Key: Regularly check in with your child about their interactions and experiences in sports.

• Lead by Example: Model respectful behavior and support positive team culture.

By joining SafeSport’s mission, parents can help ensure sports remain a positive, transformative experience for every child. For more resources, visit the U.S. Center for SafeSport website or consult the detailed guidelines in the Parent and Guardian’s Handbook for Safer Sport.

Collective Effervescence to Improve Athletic Performance

Mighty Oak Athletic Podcast S2:E33 - Collective Effervescence to Improve Athletic Performance: Create a Stronger, Happier, and More Resilient Team

My son and I made our way to Wrigley Field over Memorial Day weekend to see Pearl Jam live in concert. The stadium was packed with middle-aged dads and their Gen Z kids, millennial city dwellers, and Boomers who just liked to experience “happenings.” As we navigated the tiny, antiquated corridors of the Friendly Confines, we found our seats in the 300 level, overlooking the field and stage. Tens of thousands of people surrounded us, all anxiously awaiting the show. The energy in the crowd was palpable, almost electric.

As we watched the stage crew prep for Eddie, Stone, and the guys to take the stage, my son and I chatted with our seatmates about other shows we had seen that summer—Green Day and the Smashing Pumpkins in Milwaukee!—or swapped stories of listening to Pearl Jam in our youth. Strangers just minutes earlier, we found ourselves laughing, reminiscing, and bonding over our shared love for the music and the moment.

While I never spoke to those people again, the camaraderie we shared in that moment was real and lasting. We were connected by a common purpose, a shared anticipation, and the collective energy of being part of something larger than ourselves. That experience stayed with me long after the final encore faded, a perfect example of what sociologist Émile Durkheim called collective effervescence.

Durkheim coined this term to describe the powerful feelings of connection and unity that arise when people gather for a shared purpose. These moments, he argued, remind us that we are part of something bigger, offering a sense of belonging and shared identity. Modern psychologists, like Adam Grant, have expanded on this idea, noting how these experiences aren’t limited to concerts or rituals—they can happen anywhere people come together to share energy and intention.

As a strength coach, I see this same phenomenon play out in small group strength training sessions with student athletes. Though the setting is different, the energy, connection, and camaraderie are just as profound—and the benefits go far beyond physical fitness.

The Science of Connection

Collective effervescence is more than just a feel-good concept; it’s backed by research. Durkheim’s early studies highlighted the psychological benefits of communal experiences, showing how they foster a sense of purpose and reduce feelings of isolation. Adam Grant notes that these moments of shared joy can also boost mental health, providing relief from stress and enhancing resilience.

For student athletes, who are often juggling academic pressures, competitive sports, and the complexities of adolescence, these shared experiences are critical. Small group strength training offers a unique opportunity to create these moments of connection while building physical and mental strength.

How Small Group Strength Training Creates Collective Effervescence

1. Shared Purpose and Energy

Just like a stadium of fans united by their love of Pearl Jam, a small group of athletes can generate a powerful collective energy when working toward a shared goal. Whether they’re pushing through a grueling circuit or cheering on a teammate attempting a personal best, the group’s focus and enthusiasm become contagious, lifting everyone’s performance.

2. Camaraderie Through Challenge

Strength training is hard work—it tests physical and mental limits. But when athletes face those challenges together, it creates a sense of camaraderie that can’t be replicated in individual training. The shared struggle and triumph build trust, confidence, and a deeper connection among teammates.

3. A Safe Space for Growth

Adolescence can be isolating, but small group training offers a supportive environment where athletes can be themselves, free from judgment. This sense of safety allows them to push beyond their comfort zones, whether that means attempting a heavier lift or opening up about their struggles.

4. Building Resilience Together

Facing and overcoming challenges in the gym builds resilience, especially when done alongside supportive peers. Athletes learn that they’re stronger than they think—not just physically, but mentally—and that they can lean on their teammates during tough times.

The Mental Health Benefits

In today’s fast-paced, high-pressure world, student athletes need more than just physical training—they need mental and emotional support. Small group strength training provides both:

• Reducing Stress: Exercise itself is a stress-reliever, releasing endorphins and reducing cortisol levels. Add in the social connection of a group, and the benefits multiply.

• Fostering Belonging: Feeling part of a team can combat the loneliness that many teens experience, providing a sense of purpose and connection.

• Building Confidence: Celebrating each other’s victories, no matter how small, helps athletes build self-esteem and a positive mindset.

Mighty Oak Athletic: More Than Just a Gym

At Mighty Oak Athletic, we design small group strength training sessions to create these moments of connection and collective energy. We’ve seen how athletes who train together grow not just as individuals, but as teammates, friends, and leaders. The confidence, resilience, and camaraderie they build in the gym translate to success on the field—and in life.

Collective effervescence isn’t just for stadiums and concerts. It’s in every cheer, every shared struggle, and every high-five in the weight room. It’s a reminder that we’re stronger together, and that the journey is just as important as the destination.

So the next time you see a group of student athletes training together, know that they’re building more than strength. They’re building connections, resilience, and the confidence to face whatever challenges come their way—on the field and beyond.

Ready to experience the power of collective effervescence in the gym? Join us at Mighty Oak Athletic and be part of something bigger.

Empowering Women Through Self-Defense: A Mighty Oak Athletic Program

In today’s world, confidence and safety go hand in hand, especially for women and girls navigating the challenges of modern life. Whether walking to the car at night, heading off to college, or simply enjoying time outdoors, knowing how to protect yourself is invaluable. That’s why the Mighty Oak Athletic Women’s Self-Defense Class is designed to empower participants with practical skills, situational awareness, and a renewed sense of confidence.

The Power of Preparedness

Our one-hour self-defense program is not just about learning techniques; it’s about cultivating awareness and preparedness. Many people operate in a state of distraction—scrolling through their phones in parking lots or jogging with headphones in, unaware of their surroundings. Through our training, participants learn to move from a state of vulnerability (Condition White) to a state of relaxed awareness (Condition Yellow), where they can identify and react to potential threats before they escalate.

This awareness is especially crucial for young women heading to college or new environments. By learning to recognize their surroundings and trust their instincts, participants leave feeling more confident and in control of their safety.

Practical Techniques for Real-Life Situations

A major focus of the class is on easy-to-learn, effective self-defense techniques. These include palm strikes, knee strikes, and wrist grab escapes—skills that are simple yet powerful tools in responding to physical threats. The training goes beyond teaching movements; it emphasizes transitioning from awareness to action. For instance, participants practice defensive stances and verbal barriers like saying “Stop!” or “Back off!” to set boundaries and deter potential threats.

Role-playing realistic scenarios, such as someone invading personal space or attempting to grab a bag, helps reinforce these skills in a safe, supportive environment. These drills are not only empowering but also fun, making the experience engaging and memorable.

Why It Matters

This program is more than just a class; it’s a step toward empowering women and girls to feel confident and capable in any situation. For moms and daughters, it’s an opportunity to bond and work together toward a shared goal of safety. For middle and high school girls, it’s a chance to build resilience and confidence as they prepare for new challenges, like attending college or engaging with unfamiliar environments.

The benefits of self-defense go beyond physical safety. They extend into every aspect of life, building mental toughness, improving self-esteem, and fostering independence. Participants leave the class not only with practical skills but also with a sense of accomplishment and confidence that carries over into their daily lives.

A Community Effort

Programs like this wouldn’t be possible without the support of our community and partners. Recently, we were honored to partner with lululemon to host a self-defense session for the National Charity League. Their support allowed us to extend this opportunity to even more women, reinforcing our shared commitment to empowering individuals through fitness and education.

Join the Movement

The Mighty Oak Athletic Women’s Self-Defense Class is designed for groups of up to 12 participants, making it ideal for mom-daughter duos, Girl Scout troops, or friends looking to learn together. With a focus on fun, practicality, and empowerment, this program offers invaluable tools for navigating today’s world with confidence and strength.

Safety starts with awareness, and strength begins with action. Join us for this transformative experience and take the first step toward greater personal safety and empowerment. Together, we can create a safer, stronger community—one participant at a time.

The Power of Mushrooms for Student Athlete Sports Performance

Mighty Oak Athletic Podcast S2:E32 - he Power of Mushrooms for Student Athlete Sports Performance: Unlocking Nutrition and Recovery

Mushrooms are one of nature’s hidden gems—a nutritional powerhouse that can enhance a student athlete’s performance, recovery, and overall health. Packed with vitamins, minerals, and antioxidants, mushrooms are an excellent addition to any sports nutrition plan. Let’s explore the benefits of mushrooms, the variety of types available, their nutritional value, and some creative ways to include them in your meals.

Why Mushrooms Matter for Athletes

1. Rich in Nutrients

Mushrooms are low in calories but high in essential nutrients like B vitamins (B2, B3, B5), vitamin D, selenium, and copper. These nutrients support energy metabolism, immune function, and bone health—key components for athletic performance.

2. Boosts Immunity

Mushrooms contain beta-glucans, which are compounds known to enhance immune function. For athletes exposed to intense training and stress, a strong immune system is vital for staying healthy and avoiding illness.

3. Supports Recovery

The antioxidants in mushrooms, such as ergothioneine and glutathione, combat oxidative stress caused by exercise. This helps reduce muscle soreness and speeds up recovery.

4. Promotes Gut Health

Mushrooms are a good source of dietary fiber, promoting a healthy gut microbiome. A well-functioning digestive system ensures efficient nutrient absorption, providing sustained energy for training and competition.

Types of Mushrooms and Their Benefits

• White Button Mushrooms: Affordable and versatile, these are rich in potassium and can support muscle function.

• Portobello Mushrooms: High in fiber and a great meat substitute, ideal for vegetarian athletes.

• Shiitake Mushrooms: Packed with lentinan, which supports the immune system.

• Oyster Mushrooms: High in protein and antioxidants, perfect for recovery.

• Maitake Mushrooms: Known for their ability to regulate blood sugar, providing steady energy levels.

• Lion’s Mane Mushrooms: Supports cognitive function, enhancing focus and reaction times on the field.

How to Incorporate Mushrooms into a Nutrition Plan

1. As a Side Dish: Sautéed mushrooms and onions make an excellent pairing with protein sources like chicken, steak, or tofu.

2. In Breakfast: Add mushrooms to omelets or scrambled eggs for a nutrient-packed start to the day.

3. In Sauces: Chop mushrooms finely and add them to pasta sauces or chili to boost flavor and nutrition.

4. On Pizza: Top a whole-grain pizza crust with mushrooms, spinach, and mozzarella for a healthy, balanced meal.

5. Stuffed Mushroom Caps: Fill mushroom caps with nutritious ingredients for a creative appetizer or side.

Easy Recipes for Student Athletes

1. Sautéed Mushrooms and Onions

• Ingredients:

• 2 cups sliced mushrooms (button or portobello)

• 1 medium onion, sliced

• 1 tbsp olive oil or butter

• Salt and pepper to taste

• Instructions:

1. Heat olive oil or butter in a skillet over medium heat.

2. Add onions and cook until softened.

3. Add mushrooms and cook until browned and tender.

4. Season with salt and pepper. Serve as a side dish or over grilled chicken.

2. Mushroom Omelette

• Ingredients:

• 3 eggs

• 1/2 cup chopped mushrooms

• 1/4 cup chopped spinach

• 2 tbsp shredded cheese

• Salt and pepper to taste

• Instructions:

1. Heat a non-stick skillet over medium heat and sauté mushrooms until tender.

2. Beat eggs and pour into the skillet. Add spinach and cheese.

3. Cook until eggs are set, fold in half, and serve.

3. Mushroom Pasta Sauce

• Ingredients:

• 1 cup finely chopped mushrooms (shiitake or button)

• 1 can (14 oz) crushed tomatoes

• 2 garlic cloves, minced

• 1 tbsp olive oil

• Salt, pepper, and Italian seasoning to taste

• Instructions:

1. Heat olive oil in a saucepan and sauté garlic until fragrant.

2. Add mushrooms and cook until softened.

3. Stir in crushed tomatoes and seasonings. Simmer for 10 minutes and serve over whole-grain pasta.

4. Stuffed Mushroom Caps

• Ingredients:

• 12 large button mushrooms, stems removed

• 1/2 cup breadcrumbs

• 1/4 cup grated Parmesan cheese

• 1/4 cup chopped spinach

• 1 garlic clove, minced

• 1 tbsp olive oil

• Instructions:

1. Preheat oven to 375°F (190°C).

2. Mix breadcrumbs, Parmesan, spinach, garlic, and olive oil in a bowl.

3. Stuff the mixture into the mushroom caps.

4. Bake for 15-20 minutes until golden and tender.

Mushrooms are a versatile and nutrient-dense addition to any student athlete’s diet. From enhancing recovery to supporting immune function, these fungi pack a powerful punch. Incorporating mushrooms into meals is easy and can elevate both flavor and nutrition. Whether sautéed, stuffed, or added to sauces and omelets, mushrooms provide the perfect blend of taste and performance benefits.

Fuel your game with the power of mushrooms!

Why Most Athletes Fall Behind Before the Season Even Starts

Mighty Oak Athletic Podcast S2:E31 - Why Most Athletes Fall Behind Before the Season Even Starts: Staying Game-Ready All Year Long

The Importance of Coming into the Season Fit: A Guide for Student Athletes

For student athletes, the off-season is not a time to rest completely—it’s a time to prepare. The athletes who dedicate themselves to maintaining or improving their fitness during this critical period are the ones who step onto the field, court, or rink ready to perform at their best. Coming into a season fit means not just avoiding injury but also ensuring you can focus on sport-specific skills and techniques from day one.

The Competitive Advantage of Off-Season Preparation

In sports, the difference between good and great often comes down to technique, strategy, and execution. These elements can only be refined during the season if athletes are already fit and conditioned. Athletes who neglect their off-season fitness spend the first few weeks of the season trying to rebuild strength, conditioning, and mobility they lost during inactivity. During this time, those who worked hard in the off-season will separate themselves from the pack. They’ll be faster, stronger, and more resilient—qualities that directly translate to better performance and more playing time.

Why Fitness Matters for Injury Prevention

Coming into a season unfit doesn’t just hinder performance; it increases the risk of injury. When your body isn’t prepared for the demands of your sport, you’re more likely to experience muscle strains, joint pain, and other setbacks. A well-rounded strength and conditioning program builds the foundation for success, ensuring your body is ready to handle the explosive movements, quick changes in direction, and repetitive motions that sports require.

At-Home Bodyweight Strength and Conditioning Program

Not everyone has access to a gym or equipment, but that doesn’t mean you can’t maintain your edge. Below is a simple, effective bodyweight program designed to help athletes maintain strength, conditioning, and mobility in the months leading up to the season.

Warm-Up (5-10 minutes)

• Jumping Jacks: 2 minutes

• High Knees: 1 minute

• Arm Circles: 30 seconds forward, 30 seconds backward

• Bodyweight Squats: 10 reps

• Dynamic Lunges: 5 reps per leg

Strength and Conditioning Circuit

Perform 3-4 rounds of the following exercises, resting for 60-90 seconds between rounds.

1. Push-Ups (Build upper body strength and core stability)

• Standard: 10-20 reps

• Modified (on knees) if needed: 10-15 reps

2. Air Squats (Develop lower body strength and explosiveness)

• 15-20 reps

3. Plank Hold (Core strength and stability)

• 30-60 seconds

4. Glute Bridges (Strengthen posterior chain and prevent lower body imbalances)

• 10-15 reps

5. Mountain Climbers (Conditioning and core activation)

• 30 seconds

Mobility and Cool-Down (5-10 minutes)

• Runner’s Lunge with Rotation: Hold for 20 seconds per side

• Pigeon Pose: Hold for 20 seconds per side

• Side-Lying T-Spine Rotations: 10 reps per side

• Hamstring Stretch: Hold for 20 seconds per leg

Consistency is Key

The above routine requires only time and effort, making it accessible for any athlete. Performing this workout 3-4 times a week in the months before the season begins can help maintain your edge and ensure you’re ready to focus on sport-specific skills when practices start.

Student athletes who prioritize their off-season fitness not only set themselves up for individual success but also become valuable contributors to their teams. By staying fit, they reduce their risk of injury, ensure they’re ready to perform at a high level, and maximize the time available to refine the skills and techniques that separate the best players from the rest. Don’t wait for the season to start to prepare—start today, and arrive ready to dominate.

How to Build an Athletic Body: Train Movements, Not Muscles

Mighty Oak Athletic Podcast S2:E30 - How to Build an Athletic Body: Train Movements, Not Muscles

Which movements build a strong, supple, and useful body?

Which movements are essential for a long and healthy life?

It’s time to ditch the fancy contraptions and joint-crushing weights and return to basics. Embrace natural body motions that support strong bones and muscles, preserve joints and tendons, and progress through a natural range of movement.

The Importance of Healthy Movement

Healthy movements improve mobility, build muscular strength, and increase cardiovascular endurance. But they also need to be enjoyable. While not all movements will spark excitement before a workout, they should all serve the end goal of enhancing healthspan—the part of life when someone is generally in good health.

To achieve this, let’s shift from the mindset of exercise as punishment or obligation to movement as a joyful and natural expression of physicality. Reframing exercise into intentional movement sets the stage for decades of improved quality of life.

A truly healthy body is:

• Mobile: Able to pass through a full range of motion at the joints.

• Agile: Moving quickly and efficiently.

• Balanced: Stable on various surfaces and during complex motions.

• Coordinated: Muscles working together in harmony.

• Strong: Capable of moving heavy objects safely and effectively.

• Lean: Maintaining healthy body composition.

This kind of body can effortlessly perform everyday activities—squatting down, pushing up, pulling up, lifting, and carrying objects—while also enjoying sports, games, and even defending itself when necessary.

Functional Strength Over Isolated Strength

Strength training is often associated with lifting weights. While that can be effective, it’s a narrow view of how to build true, functional strength. Increasing the amount of weight lifted doesn’t always translate to better movement or improved health.

Instead, strength training should focus on functional strength—strength that applies to daily activities. For example, leg extension machines build muscle, but they don’t train the coordinated effort required to jump, squat, or run. Functional strength combines balance, coordination, and stability to produce efficient, effective movement.

Train movements, not muscles. Isolating muscles with single-joint exercises (like bicep curls) can create motor confusion. In life, muscles work together as an integrated system; training should reflect that reality.

Building a Foundation with Bodyweight Movements

Strength training is a tool, not the end goal. Start by mastering basic bodyweight exercises to develop strength, balance, and coordination before progressing to external resistance. These foundational movements establish healthy patterns and prepare the body for more advanced training.

Why Bodyweight Exercises?

• Accessibility: No equipment needed.

• Joint-Friendly: Moves through natural ranges of motion.

• Scalability: Easy to modify based on ability level.

• Integrated Strength: Engages multiple muscle groups in coordination.

Anywhere, Anytime Bodyweight Workout

Here’s a simple bodyweight workout that you can do anywhere—at home, in a park, or while traveling. This workout improves strength, mobility, and cardiovascular endurance. Perform each movement with control and focus on quality over quantity.

Workout Structure:

• Warm-Up: 5 minutes of light cardio (jogging, jumping jacks, or dynamic stretches).

• Circuit: Perform 3 rounds, 30 seconds per exercise, with 15 seconds of rest between exercises.

1. Air Squats

• Stand with feet shoulder-width apart. Squat down as if sitting back into a chair, keeping your chest up and knees tracking over your toes.

• Focus: Depth and control.

2. Push-Ups

• Start in a plank position with hands under shoulders. Lower your body until your chest almost touches the floor, then push back up.

• Modification: Drop to your knees if needed.

3. Reverse Lunges

• Step one foot back into a lunge, lowering your back knee toward the ground. Alternate legs.

• Focus: Stability and balance.

4. Plank

• Hold a forearm plank with your body in a straight line. Engage your core and avoid sagging hips.

5. Glute Bridges

• Lie on your back with knees bent and feet flat. Lift your hips while squeezing your glutes, then lower down with control.

6. Bicycle Crunches

• Lie on your back, lift your legs, and alternate bringing opposite elbow to opposite knee.

• Focus: Slow, controlled movements.

Cool Down: 5 minutes of static stretching (hip flexors, hamstrings, chest, and back).

The Path to Lifelong Health

Movement is more than exercise—it’s an expression of life. By focusing on functional, natural movements, you build a body that can handle whatever life throws your way. Whether it’s playing sports, lifting groceries, or enjoying a hike, a strong, supple body enhances every aspect of your life.

Ditch the “exercise” mindset. Embrace movement. Improve your healthspan, and enjoy a lifetime of strength and vitality.

USA Weightlifting - 2025 Chicago Open: A Competition Worth the Wait

At Mighty Oak Athletic, we’re always on the lookout for opportunities to inspire, support, and challenge our athletes. One event we’re especially excited about this winter is the 2025 Chicago Open, hosted by Summit Barbell and Competitive Edge CrossFit West Town. Whether you’re a seasoned weightlifter or a young athlete looking to step onto the platform for the first time, this meet promises to be an exciting showcase of strength and dedication.

Event Details

• Location: Competitive Edge West Town (1718 W. Chicago Ave, Chicago, IL 60622)

• Dates: Saturday, January 25th & Sunday, January 26th, 2025

• Times:

• Weigh-ins begin at 7:00 AM each day.

• First session starts at 9:00 AM.

• Last session timing TBD.

• Competitors: Limited to 120 participants, with a waitlist available if needed.

Registration Information

• Fee: $75 for general registration.

Youth lifters (under 18) are eligible for a heavily reduced registration fee of $25. Simply use the discount code YOUTH24 during registration for $50 off.

• Registration Deadline: January 5th, 2025, at 11:59 PM (MST).

• Refund Policy: Withdrawal requests must be submitted before the preliminary schedule is released to qualify for a refund.

Competition Format

This year’s Chicago Open will be a two-day meet, giving athletes the opportunity to compete in carefully organized sessions based on their submitted entry totals. Here’s how it works:

• Session Assignments: Entry totals submitted during registration determine your session time. Sessions will then be randomized within each group.

• Changes:

• Bodyweight category changes can be made via email before the meet or at weigh-ins. However, changes made at weigh-in will not affect your session time.

• Preliminary schedules will be released two weeks before the meet, and competitors will have the opportunity to adjust entry totals—but not their scheduled session.

Awards & Recognition

To keep the competition running smoothly, there will be no medal ceremonies between sessions. Instead, awards for the top three placements and the best lifters in each category will be sent to recipients after the event concludes.

A Meet for All Levels

The 2025 Chicago Open is an inclusive event, welcoming athletes of all skill levels and ages. The discounted youth registration fee is an incredible opportunity for young athletes to experience competitive weightlifting in a professional environment.

Train Through the Holidays

With the meet taking place shortly after the New Year, now is the perfect time to lock in your training plan and prepare to bring your best to the platform. At Mighty Oak Athletic, we encourage our athletes to set clear goals, stay consistent, and train smart. The Chicago Open offers a chance to test your limits, showcase your hard work, and kick off the year with a powerful performance.

Whether you’re aiming to hit a personal record, qualify for future competitions, or simply challenge yourself in a supportive and competitive atmosphere, the Chicago Open is an event you won’t want to miss.

Mark your calendars, train hard, and let’s represent the Mighty Oak Athletic community on the platform this January!

For more information and to register, visit the official event page here.

Creatine: What Student Athletes Need to Know

Mighty Oak Athletic Podcast S2:E29 - Creatine: What Student Athletes Need to Know

Creatine is one of the most talked-about substances in sports performance. It’s praised for boosting strength, power, and recovery. Because of this, many student athletes believe they need to take creatine supplements to reach their full potential. But here’s the truth: most student athletes don’t need supplements if they maximize their nutrition, movement, and sleep.

Let’s break down what creatine is, why it matters, and how a balanced approach to training and lifestyle can give student athletes all the creatine they need.

What is Creatine?

Creatine is a naturally occurring compound found in your muscles. It helps produce energy during high-intensity, short-duration activities like sprinting, jumping, and lifting weights. Your body makes about 1-2 grams of creatine per day from amino acids in the liver, kidneys, and pancreas. You also get creatine from eating animal-based foods like beef, lamb, pork, and fish.

Why Do Athletes Think They Need to Supplement?

Many student athletes hear about professional athletes or bodybuilders taking creatine supplements and assume they need to do the same. Supplement companies market creatine as a “shortcut” to better performance. While creatine supplements can help athletes at an elite level, most student athletes haven’t yet optimized their diet, training, and sleep. Taking supplements to fix poor habits is like trying to patch a leaky boat without fixing the holes.

The Importance of Nutrition, Movement, and Sleep

Before considering supplements, student athletes should focus on three key pillars:

1. Nutrition:

Eating a balanced diet with high-quality protein sources like beef, lamb, pork, and fish provides 3-5 grams of creatine per day naturally. These foods also offer other essential nutrients like iron, zinc, and B vitamins.

2. Movement:

A well-designed strength and conditioning program builds strength, power, and endurance. Your body naturally adapts to training, increasing creatine stores and improving performance.

3. Sleep:

Student athletes need 8-10 hours of sleep per night to allow their muscles to recover, repair, and grow. Sleep is when the body restores energy and enhances the benefits of nutrition and training.

A Weekly Plan for Natural Creatine Optimization

Here’s a sample weekly outline to help student athletes get adequate creatine through proper nutrition, movement, and sleep.

Training Schedule

Monday

Strength Training (Full Body)

Tuesday

Speed & Agility Work

Wednesday

Active Recovery (Mobility, Yoga)

Thursday

Strength Training (Lower Body Focus)

Friday

Sport-Specific Skills Practice

Saturday

Conditioning and Core Work

Sunday

Rest Day / Light Mobility Work

Meal Plan

Monday

150g sirloin steak, sweet potato, broccoli

100g ground beef, rice, green beans

Tuesday

150g grilled salmon, quinoa, spinach

150g lamb chops, roasted potatoes, salad

Wednesday

150g pork tenderloin, whole wheat pasta

150g shrimp, steamed veggies

Thursday

150g beef stir-fry, brown rice

100g beef stew, carrots, bread roll

Friday

150g grilled chicken, couscous, peas

150g tuna steak, baked potato, asparagus

Saturday

150g ribeye steak, sweet potato, broccoli

100g lamb kebabs, flatbread, salad

Sunday

150g pork chops, wild rice, green beans

150g turkey breast, mashed potatoes

Sleep Schedule

• Goal: 8-10 hours per night.

• Tip: Maintain a consistent bedtime routine.

• Lights out by 10 PM on school nights.

• Limit screen time 1 hour before bed.

Why This Works

This approach ensures student athletes:

1. Fuel Their Bodies: High-quality meals provide not only creatine but also complete proteins, vitamins, and minerals.

2. Train Effectively: Proper strength and conditioning stimulate muscle growth and natural creatine storage.

3. Recover Fully: Adequate sleep helps the body repair and adapt to training, maximizing the benefits of nutrition.

By focusing on these pillars, student athletes can naturally optimize creatine levels and enhance performance without the need for supplements.

Creatine supplements are often seen as a quick fix, but they aren’t a substitute for good habits. Maximize your nutrition, movement, and sleep first. Supplements should only be considered when all other factors are dialed in and you’re competing at an advanced level.

At Mighty Oak Athletic, we believe in building strong foundations. Prioritize your diet, training, and recovery—you’ll be amazed at what your body can achieve naturally!