DIY: Fueling Your Youth Athlete

Ah, March is here and the weather is warming. To me that is time to get my hands dirty and start working in the garden. For some this might sound awful, but for others it might be an invitation to begin their own gardening journey. 

But OG, what does that have to do with Youth Athletes? 

Well, let’s talk about why this can be super important for youth athletes—learning how to garden and knowing where their food comes from may sound a little offbeat, but trust me, it can be a game-changer.

First off, food is fuel. Athletes know that, right? The right nutrition can make or break performance. But here's the thing: a lot of young athletes just eat what's quick and easy. That’s not always the best for their bodies. Learning to garden teaches them how to grow their own food and understand exactly what goes into it. It’s a whole new level of control over their nutrition. Imagine eating a salad with veggies you planted, watered, and harvested yourself. It’s fresh, it’s healthy, and it’s packed with nutrients to power their training.

Beyond just the physical benefits, gardening connects them with nature and the food system in a way that’s really eye-opening. They get to see how food grows, how different seasons affect crops, and how important it is to take care of the environment. This kind of knowledge makes them appreciate the effort that goes into food production, and they’re more likely to make healthier choices.

Plus, it’s a fun and rewarding experience. Gardening can also teach patience, responsibility, and problem-solving—skills that are just as important on the field as they are in the garden. So, why not add a little gardening to their routine? It’s a win-win for both body and mind.

This Purple Winter Broccoli survived the snow and cold to start producing lots of wonderful, tasty florets.

But OG, what if we don’t have very much space and what should I grow. Plants are amazing and can grow most anywhere. Whether you have a yard or just a small patio, you can still have a tomato planter or two, some lettuce or kale, perhaps some pole peas or beans next to the house that climb. Start small and go from there. Have your child select their favorite veggies. I know my nephews love coming over to pick snow peas, cucumbers and raspberries. Another option is to check out local Community Gardens. It is a wonderful way to meet people and share ideas and information about gardening. 

But OG, what if I have never gardened before, how do I start? Make it a family project, go to the library, there are lots of books available. The web has a ton of resources as well. Learn together with your child. Spring break is coming and it's time to start planting those cooler weather vegetable varieties like lettuce, kale, spinach, peas. Perhaps a gardening project is just the thing this spring break to keep the kids off the electronics and outside using their hands with nature. 

To me this quote really is applicable to gardening as well: 

“Give a man a fish and you feed him for a day. 
Teach him how to fish and you feed him for a lifetime”

Happy March Everyone!

See you at the gym!

-OG

For Information about Empower Youth Fitness and Development visit our website!

Thursday’s Workout

From Coach Timberwolf’s experience:

14 cal on the rower, 14-16 reps on the GHD, and 3 strict pull ups

Can push hard on the last EMOM movement before the rest

161 reps in total

Use this as a recovery day as tomorrow will be another Open workout!

H: 00 - 02 Intro (2-3 min)

H: 03-10 Warm up (7 min)

A: 3 min on a cardio machine

B: Shoulder mobility series, 1 min each

With hands on your head, use elbows to draw a half circle from the front to side;

wall angel; 

rotate shoulders, front and back

H: 10-25 Tech and specific warm up (15 min)

GHD hip extension: 

Superman hold- superman flip, 30s each

Hollow hold-hollow rock, 30s each

Floor bridge, 20s hold, 10 rest, 2 sets

Strict pull ups

Start with ring rows, 8 reps

Rower

This is a sprint
 

H: 25 WOD 

5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups

Rest 1 minute between rounds.

H: 50 Scoring and cooling down: 5 min