Good Morning everyone. As we stay on Day 6 and head to tomorrows last Day of this 7 day challenge I want to offer up a quick story about why all this matters! Let me introduce you to Nathaniel. I've worked with Nathaniel for the past 2 years as a kicker/punter for his HS team. Last year I offered out a "challenge" to ALL the kickers and punters I worked with from Freshman to Seniors. And the "reward? I would buy them a brand new Wilson GST ball; personally prep it (which takes about 90 minutes to do) and give it to the winner, who EACH day signed in with their current weight by texting me. The challenge was a very simple one. Over the next 90 day period they had ONE THING to do each Morning when they FIRST woke up. And that one simple thing? To weigh themselves. And then the rest of the day to follow whatever "plan" they (and yes the parents did on weight training). That was it! Then after this quick weigh in they could get on SnapChat, IG, FB, and spend the day doing whatever HS kickers and Punters do! There were 40 kickers in this challenge. Some said- I'm all in Coach!!! Trust me! I'm going to win that new ball! Others said, But, Coach I don't have a scale! We all, know as "parents" at some point in time said the following."OK thats it! I'm going on a New Year Resolution to lose/gain weight) and we all know what happens right? The ONLY one who made it through the 90 day challenge and between his workouts and part-time job was Nathaniel and his weight gain success story? He gained 17.5 lbs and this year he and his team won the State Championship and Nathaniel was named FIRST TEAM All-State Punter. Congrats Nathaniel and to your parents and I hope you enjoy the New Football! Coach

This in one important thing I want to clarify — this isn’t a football issue. I see these same “side effects” in soccer, baseball, lacrosse, basketball, volleyball, track — you name it, and Yes I remember even my days in the Army and the side effects we had in from sleep deprivation, and the struggles to maintain and grow each day. The Difference? We had a whole company pulling together and just ONE DRILL SERGEANT! Any high school athlete facing long seasons, increased pressure, and higher levels of competition is affected by the same health, recovery, and preparation gaps. - They don’t take health, nutrition, and preparation seriously. - Because there are side effects — just not the kind you hear about on TV. - Here are the real ones I see every season: (yes BOTH Pre- and post season) - • Increased soft-tissue injuries mid-season• Fatigue late in games• Loss of confidence• Slower recovery week to week• Athletes getting passed on the depth chart• “He just doesn’t look ready” evaluations• Watching younger or older players jump ahead• Standing on the sideline wondering what happened - These aren’t bad breaks. - They’re predictable outcomes of bodies that weren’t prepared for the level of stress they’re under. - This isn’t about blame.It’s about cause and effect. - The good news? - Side effects work both ways. - Prepared athletes experience:• Better availability• Faster recovery• Stronger presence• More confidence• More trust from coaches - College Athletics doesn’t punish athletes.It reveals preparation. - 👇 Parent question: - Which “side effects” are you trying to protect your athlete from?

Day 5: Staying Available (The Most Overlooked Skill) There’s a saying in college athletics that never gets talked about enough: “The best ability is availability.” Today is about recovery, mobility, and durability — not flexibility for flexibility’s sake. I see this across every high school sport: - Athletes train hard - Seasons get long - Bodies tighten up - Recovery gets ignored And then injuries show up that “came out of nowhere.” They didn’t come out of nowhere.They came from stiff, fatigued bodies under stress. Strong bodies that don’t move well don’t last.Fast athletes who can’t recover break down. Today’s focus:Keeping the body available. Today’s task (15–20 minutes): - Light mobility or flexibility work - Focus on:• Hips• Hamstrings• Core• Breathing This is not a workout.This is maintenance. Parents — this matters more than most people realize: - Recovery is not rest - Recovery is preparation for tomorrow Athletes who take care of their bodies:• Recover faster• Handle stress better• Stay confident late in the season This is why I’ve always believed mobility and recovery are non-negotiables, not add-ons. 👇 Parent reflection question: Does your athlete have a recovery routine — or do they just hope soreness goes away?

Choose Your Discomfort Every athlete faces discomfort. The only question is when — and which kind. One of the most important conversations I have with athletes goes like this: “You can be uncomfortable now — getting bigger, stronger, faster —or uncomfortable later, sitting on the bench for the first time in your career.” College Sports doesn’t eliminate discomfort.It chooses it for you. Today’s focus: I Introduce intentional discomfort. Today’s task: - Increase calories slightly above what feels “normal” (but remember "feels" is NOT Data) - Eat before hunger shows up - Prioritize protein and real meals Yes — this can feel uncomfortable at first.That’s the point. Bodies don’t change inside comfort zones. This isn’t force-feeding.It’s preparation. Parents — this is where support matters most. Encouragement > pressure. 👇 Athlete question to discuss tonight:Which discomfort would you rather choose right now?

Today is where a lot of athletes (and parents) have an “aha” moment. Because when seasons get long, pressure builds — and food choices change. Not because athletes are lazy.But because stress drives behavior. When athletes are tired, sore, anxious, or standing around for long stretches, they naturally reach for comfort foods:• Sugar• Processed carbs• Fast food• Energy drinks Those foods don’t refuel the body.They calm the nervous system — temporarily. And that creates a loop:Fatigue → stress → comfort food → inflammation → slower recovery → higher injury risk Today’s task: - Track everything your athlete eats today - No changes yet - No judgment Just awareness. Parents — this isn’t about “eating clean.”It’s about understanding why choices are made under stress. Tomorrow we’ll talk about choosing discomfort on purpose — before the season forces it. 👇 Parent reflection question:When your athlete is stressed or exhausted, what foods do they naturally reach for?