1. Breakfast & Hydration

2. Why Is Breakfast Important? Decreases muscle/protein breakdown for energy throughout the day – Spares protein stores – Spares your MUSCLE Decreases/Eliminates irritability & fatigue Breakfast improves mental alertness & physical performance

3. TakeAways Having a Plan Helps – Make a plan for the week – Make a plan for groceries the week before so your parents can go shopping Helps with your budget – Have items on hand that you know are healthy and easy to grab – Prepare food ahead of time so it is easy to grab the next morning

4. TakeAways Breakfast vs No Breakfast – How do you feel when you don’t eat? – How do you feel when you eat? “I felt more awake on the days I ate breakfast than on the days I decided to sleep in and skip breakfast” “I felt alive” “I didn’t have to sleep through some of my classes” “I didn’t feel sick in the mornings anymore” You will get used to the feeling of being full

5. Athletes Trying to Gain Weight Need to have a big breakfast Small Bowl of Cereal won’t do the trick Has to be something you are dedicated to Lean Proteins – Greek Yogurt, Egg Whites, Lean Meats such as chicken, fish, turkey sausage/bacon, tofu High Quality Carbs – Fruits/Veggies, Hashbrowns, Healthy Granolas/Cereals, Oatmeal/Barley

6. Pro-Athletes Breakfasts Michael Phelps - Three fried egg sandwiches with cheese, lettuce, tomato, fried onions and mayonnaise, plus an omelet, grits, French toast and pancakes. Venus Williams – Omelet, whole-wheat toast and freshly squeeze OJ Tiger Woods – Egg-white omelet with vegetables Derek Jeter – Egg-white omelet with ham & cheese or a veggie version with brocolli or red/green peppers–

7. Pro-Athletes Breakfasts Mia Hamm - Breakfast burrito (egg whites, tomato, spinach and a whole-wheat tortilla) or Whole-grain bread with a nice egg, avocado & tomato Maria Sharapova – Egg white omelet, some oatmeal and berries, and maybe a smoothie or something

8. Things to Think About Your Goals Need Carbs and Proteins at this meal – Fruits/Veggies (carbs) help with ligament health and easy to add to this meal – Proteins – Try to make them as lean as possible Final Questions/Comments about Breakfast Work-outs on your own – Be Smart

9. Hydration QUIZ……………

10. Hydration Definition – To supply water to a person in order to restore or maintain fluid balance (rehydration) Dehydration – An abnormal loss of water from the body, especially from illness or physical exertion

11. Effects of Dehydration Lack of concentration Impaired Neuromuscular Coordination Slower thinking Slower muscular response Decrease in strength Reduction in endurance

12. Effects of Hydration Healthier Skin Healthier Teeth & Bones Healthier Joints Healthier Digestive System Reduces Fatigue Helps with Muscular Coordination Helps with Weight Loss Helps Build Muscle Increases Muscle Tone Clearer Thinking/Decision Making

13. Hydration Recommendations Take in ½ Your Body Weight in Ounces of Water Daily – All other beverages are in addition to this To help keep yourself hydrated, you need electrolytes (Sodium, Potassium, Calcium) – HINTS Salt your food the day before and day of a competition Potassium – Banana’s are a good sourse Calcium – Milk, Cheese, Yogurt Gatorade is a good source for all of these

14. Weight/Ounces Chart 80 LBS = 40 OZ WATER 90 LBS = 45 OZ WATER 100 LBS = 50 OZ WATER 110 LBS = 55 OZ WATER 120 LBS = 60 OZ WATER 130 LBS = 65 OZ WATER 140 LBS = 70 OZ WATER 150 LBS = 75 OZ WATER 160 LBS = 80 OZ WATER 170 LBS = 85 OZ WATER 180 LBS = 90 OZ WATER 190 LBS = 95 OZ WATER 200 LBS = 100 OZ WATER 210 LBS = 105 OZ WATER 220 LBS = 110 OZ WATER 230 LBS = 115 OZ WATER 240 LBS = 120 OZ WATER 250 LBS = 125 OZ WATER

15. Hydration Quiz….. Questions

16. Weight Room Incentive Ideas Power Levels Idea is to have something that is attainable but challenging for many athletes

17. Drive for 25 Goal is to get 25 boys and 25 girls that can…. Boys – Squat: 325lbs, Bench Press: 225lbs, Hang Clean: 225lbs Girls – Squat: 155lbs, Bench Press: 95lbs, Hang Clean: 115lbs

18. Strength Quest Boys Expected Bench Press Body Weight 8-10 Pull-ups Squat Body Weight Deadlift 150% of Body Weight Farmers Walk – Total Body Weight (1/2 ea. Hand) Turkish Get-up Game Changer Bench Press Body Weight for 15 reps 15 Pull-ups Squat Body Weight for 15 reps Deadlift Double Your Body Weight Farmers Walk Body Weight in each hand Turkish Get-up

19. Strength Quest Girls Expected Bench Press Body Weight 3 Pull-ups 135lb Squat 5 times Deadlift 275 lbs Farmers Walk – 85 lbs each hand Turkish Get-up

20. And Tomorrow…… We Wear Flannel