Coach Sarah Stack

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On a mission to change the way we approach coaching tween and teen female athletes, and to normalize discussions about how nutrition and mindset work influence athletic performance and success in life beyond sports.

I built Power and Grace for the girl who's working hard but second-guesses herself after a mistake.The girl who's exhaus...
06/08/2026

I built Power and Grace for the girl who's working hard but second-guesses herself after a mistake.

The girl who's exhausted but doesn't know why.

The girl who's trying to keep up with school, sports, expectations, and pressure all at once.

The girl who loves her sport and deserves support that goes beyond drills and workouts.

Because athletic development is about more than performance.

It's about confidence.
It's about resilience.
It's about learning how to take care of the athlete and the person.

That's the standard I'm committed to building.

DM COACHING to learn more about specialized support for teen girl athletes.

girls in sports • youth sports • performance coaching • athlete mindset • sports parents • confidence building • female athlete development

06/07/2026

The biggest mistake youth sports keeps making?
Treating mindset coaching like it's only for elite athletes.

The reality is that every teen girl athlete needs mindset support.. not just the starters, the captains, or the girls being recruited.

Confidence isn't something athletes magically develop on their own. It's a skill.

So is handling pressure.
So is recovering from mistakes.
So is navigating comparison.
So is learning how to reset after a tough game, practice, or season.

The girls who stay resilient when things get hard aren't born that way.
They've been given tools.

That's why mindset coaching shouldn't be viewed as an extra.
It should be part of the standard.

Drop MINDSET below and I'll send you where to start. 👇

teen girl athletes • mindset coaching • sports confidence • athlete development • mental performance • youth sports • girls in sports

The front of food packaging is marketing. The back is where the truth lives.And if you've ever stood in a grocery store ...
05/29/2026

The front of food packaging is marketing. The back is where the truth lives.

And if you've ever stood in a grocery store aisle trying to figure out what to put in your daughter's bag before a big game, you deserve better than being sold to.

Here's what I teach every athlete I work with: flip it over. The ingredients list and the nutrition label will tell you more in 10 seconds than any bold claim on the front ever will.

When a teen girl understands what she's actually putting in her body and why it matters for her energy, her recovery, and her performance, everything shifts.

If you want to build that foundation with your athlete, DM me the word JOURNAL! 🧾

05/26/2026

The reason she’s getting injured isn’t bad luck.

It’s bad programming.

Programs built for boys, scaled down for girls and we wonder why teen girl athletes are getting hurt at rates that should concern every parent and coach paying attention.

Female athletes have different movement patterns, different hormonal cycles, different recovery needs. When you ignore that, injuries aren’t a coincidence. They’re a predictable outcome.

She deserves programming designed for her. Not adjusted for her.

💬 Drop POWER in the comments and I’ll send you the details on Power & Grace.

The dropout rate for girls in sports between ages 13 and 17 should be a national conversation.But here's what we don't t...
05/19/2026

The dropout rate for girls in sports between ages 13 and 17 should be a national conversation.

But here's what we don't talk about: most of these girls aren't quitting because they stopped loving their sport. They're quitting because the system stopped working for their body.

Programs designed for male athletes, scaled down and slapped with a different name, are not specialized coaching. They're a placeholder.

Your daughter deserves better than a placeholder.
girl athlete mental health | youth athlete development | girl sports coach | performance coaching for girls | teen athlete burnout | female strength training | athlete nutrition education | girl athlete empowerment | sports specific training girls | youth sports performance

We hand teen girls a sport, a schedule, and a set of expectations and then act surprised when their confidence cracks un...
05/12/2026

We hand teen girls a sport, a schedule, and a set of expectations and then act surprised when their confidence cracks under the weight of it.

Mindset training isn't a luxury reserved for the elite. It's the tool that should be in every young athlete's bag from day one.

The girls I work with aren't all going pro. Most won't. But every single one of them deserves to walk off the field knowing how to talk to herself.
teen girl athlete | athlete mental health | youth sports mental training | mindset for teen athletes | female athlete development | teen athlete coaching | sports psychology for youth | girl athlete strength | performance mindset

Happy Mother’s Day to the moms raising strong girls. 💐The ones cheering from the sidelines, packing the snacks, managing...
05/10/2026

Happy Mother’s Day to the moms raising strong girls. 💐

The ones cheering from the sidelines, packing the snacks, managing the schedules, wiping the tears, celebrating the wins, and reminding their daughters who they are when the world gets loud.

You are shaping more than athletes.
You are shaping confident, resilient young women.

Wishing you a beautiful Mother’s Day!

teen girl athletes, dancer moms, cheer moms, volleyball moms, athlete moms

For generations, the conversations that matter most for teen girl athletes have happened in whispers — if they happened ...
05/05/2026

For generations, the conversations that matter most for teen girl athletes have happened in whispers — if they happened at all.

Periods. Fueling. GI issues. The mental load of competing in a body that's changing every month.

We've handed our daughters training plans built for boys and wondered why they're burning out, getting injured, or quietly stepping away from the sport they used to love.

It's not a willpower issue. It's a specialization issue.

Power & Grace was built to change that — share this with the mom who's been looking for someone who actually gets it.

girl athlete burnout | menstrual cycle and sports performance | teen athlete mental health | sports coaching for girls | female athlete strength training | girl athlete coach

If you've ever stood in your kitchen at 6 AM trying to figure out what to feed your daughter before practice.. this is f...
04/28/2026

If you've ever stood in your kitchen at 6 AM trying to figure out what to feed your daughter before practice.. this is for you.

Sports nutrition for teen girls has nothing to do with weight. Nothing. It's about giving her body what it needs to do the thing she loves without breaking down.

When we teach girls to fuel for performance, we hand them something diet culture has tried to take away for generations: trust in their own bodies.

That's the work. That's the whole work.
sports nutrition for teen girls | teen athlete nutrition | female athlete nutrition | fueling for performance | performance nutrition | teen girl athlete | girl athlete | student athlete nutrition | high school athlete

04/25/2026

She's exhausted after practice.
The next day feels harder than it should.
Maybe there's a headache, or she just feels off and foggy during games.

This is often where we need to look first: hydration.

If she's sweating during practice (and she is), she's losing fluids and electrolytes in real time.
And replacing that can't just happen before training.. it has to happen during and after, too.

Sweating is how the body keeps itself safe and regulated while she's working.
But if we don't replace what's lost, recovery takes a hit.

Hydration supports:
✔️ Electrolyte balance
✔️ Stable energy levels
✔️ Nutrient transport
✔️ Body temperature regulation
✔️ Efficient heart function

Those aren't just "performance" factors.
They're recovery factors, too.

Start here: have her drink 16-24 oz of water within 30 minutes of practice ending and keep sipping through the evening.

teen girl athletes, hydration for athletes, sports hydration for girls, youth athlete recovery, electrolyte balance athletes, dehydration in athletes

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New Orleans, LA

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