Hey Coach Bri

05/23/2026

Protein snacks provide a quick energy boost and keep you full.

Depending on your preference, there are many simple ways to hit your macro goals.

Greek Yogurt Bowls: Offers 15-18g of protein; pair plain, low-sugar varieties with berries and a spoonful of nut butter.

Cottage Cheese: Provides 14-20g of protein; great when topped with fruit or used as a dip for fresh vegetables.

Hard-Boiled Eggs and Cheese: An easy, grab-and-go combination packing 12-15g of protein.

Meat and Cheese Roll-Ups: Lean protein options, like turkey or chicken, wrapped around a low-fat cheese stick contains about 15-20g of protein.

Nuts: A handful of shelled peanuts, almonds, or pistachios contains roughly 6-7g of protein.

Beef, Turkey, or Salmon Jerky: A favorite on-the-go snack that delivers 10-15g of protein per ounce.

Here are more ideas to quick snacks that will help you too teach your protein goals.

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05/22/2026

Fruits are a great snack for young athletes.

Athletes need fruits that provide fast-acting energy, aid muscle recovery, and replenish hydration.

The best choices target specific athletic needs:

Bananas:
The ultimate pre-workout fuel. Rich in fast-digesting carbs and potassium.

Pineapple:
Contains bromelain, an enzyme that naturally reduces inflammation and muscle soreness post-exercise.

Berries (Blueberries, Cherries, Strawberries):
Packed with antioxidants that combat oxidative stress and accelerate muscle repair.

Watermelon:
Contains a high water content and acts as a natural vasodilator to improve blood flow and performance.

Oranges:
High in Vitamin C for collagen synthesis, immune defense, and post-workout rehydration.

And more...

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05/18/2026

Reading food labels doesn’t have to be a chore.

For a quick glance, check these 3 things.

- Check the serving size.

- Read the ingredient list.
Order Matters:
Ingredients are listed in descending order by weight. The first three ingredients make up the vast majority of the product.
Keep the List Short:
If the list is longer than a few lines or contains multiple ingredients you can't pronounce, the food is highly processed

- Check the added sugars and sodium.
Watch for Hidden Sugars:
Sugar goes by more than one name. Look out for hidden additives ending in "-ose" (like dextrose or maltose), as well as high fructose corn syrup, cane syrup, or barley malt.
Limit the Bad, Maximize the Good:
Try to keep saturated fats, sodium, and added sugars on the lower end.
Aim for higher amounts of dietary fiber, protein, Vitamin D, calcium, iron, and potassium.

05/17/2026

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05/16/2026

Here is a morning stretch routine that only takes 10 minutes.

8 stretches, 15-20 seconds of rest between each.

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05/14/2026

5 Morning Stretches

A consistent morning stretching routine improves circulation, increases flexibility, and eases stiffness.

Remember...
Breathe.
- Inhale as you move, and exhale as you hold or deepen a stretch.
Don't Force It.
-Move gently. The goal is to wake up the body, not to cause pain.
Be Consistent.
- Daily, short sessions (5–10 minutes) are better than occasional long ones.

05/13/2026

Don't skip out on breakfast!

Mornings aren't for everyone.

Most days we just want to sleep until the last possible second, only to end up rushing through our morning routine just to get out the door.

Other days, we just wake up and aren't hungry.

I get it.

However, breakfast is the key to getting your body switched into "on" mode.

Skipping breakfast will leave you feeling sluggish and tired, moody, or like your brain is in a fog.

Great breakfast ideas include eggs and toast, Greek yogurt with fruits, breakfast sandwiches (my favorite), or waffles/pancakes with any nut butter.

Grab and go breakfast ideas can include breakfast biscuits/bars, muffins, toaster waffles/pastries, or fruit...any of of these options paired with a glass of milk or orange juice would work well.

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05/11/2026

Here are my favorite pre-workout snacks.

- Bananas are easy to digest and full of natural sugars for quick energy.
You can pair a banana with peanut butter or any nut butter for added protein and fats to fuel your upcoming workout.

- Fruit Pouches are an excellent choice for pre-workout snacks. Easy to carry, no mess, and quick to consume. Many pouches are very simple and made with real fruit and no added sugars.

- Half of a PB&J sandwich. This provides a blend of fast acting sugars and slow burning carbs. PB&J's are also easy on the stomach and you can customize your sandwich to fit your needs by swapping out peanut butter for any other nut butter or using a low sugar jelly.
Consider adding sliced bananas for an extra boost.

Pre-workout snacks are ideal 30 - 60 minutes before a workout. So take a minute before you head to the gym, eat a snack, and remember to hydrate.

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05/06/2026

"Control what you can, confront what you can't, and always remember how lucky you are to have yourself."
- The Maine, "UnLost"

Challenge what you can.
Take initiative over your own behaviors, habits, discipline, and reactions.

Confront what you can't.
Face the challenges that you cannot change, even when painful.

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05/01/2026

Rest and Recover.

Recovery isn't just for broken bones. The best recovery for athletes combines rest and sleep, proper nutrition, and hydration. Rest & Sleep When athletes push their bodies hard during exercise and activity, their bones and joints experience stress that needs time to heal. Without proper rest, even the strongest athletes risk injuries when this strain builds up. Remember, rest days are not a sign of weakness, they are a crucial part in long-term success....

Recovery isn’t just for broken bones. The best recovery for athletes combines rest and sleep, proper nutrition, and hydration. Rest & Sleep When athletes push their bodies hard during exe…