On Track Performance Coaching

On Track Performance Coaching Speed, Agility, & Performance Training
On Track Performance training provides general strength & con

05/01/2026

🤍comment “nutrition” and I’ll send you my athlete fueling cheat sheet!

11/22/2025

🤯FOOTBALL PLAYERS EVERYWHERE ARE STRUGGLING… IT IS SIMPLE AND EASY.

4 pounds in 4 weeks.
Not by just “eating more.”
Not by “bulking.”
But by following a system.

My 3-step Mass Method works because it’s simple, repeatable, and athlete-friendly:
⚡️ Strategic calories
⚡️ Strength with intention
⚡️ Consistency without the fluff

When you fuel like an athlete, train like an athlete, and recover like an athlete… the results show up FAST.
Proud of this kid. We’re just getting started.



11/22/2025

Winter athletes are training like adults… but eating like kids.
If your athlete is dragging, freezing, cranky, or exhausted right now — it’s probably under-fueling.
Fix their winter nutrition and their performance will skyrocket. ❄️💙
Grab the Winter Fueling Handbook in my bio.

11/08/2025

Adult fas diets are not suitable for athletes. They work too hard.
Here’s why 👇
• Keto: Low glycogen = low energy = slower times, cramps, vomiting during workouts.
• Fasting: Missed meals = poor recovery and increased injury risk.
• Low-calorie “clean eating”: Not enough fuel for hormones or muscle repair.

Athletes burn, break down, and rebuild every single day.
That takes fuel…

11/05/2025

✨Supplement Timing✨



Parents, here’s the truth 👇If your athlete wants to compete at a high level, they need more than just practice.🏋️ Streng...
09/23/2025

Parents, here’s the truth 👇
If your athlete wants to compete at a high level, they need more than just practice.

🏋️ Strength matters. Without consistent gym work 2–3x a week, they won’t build the muscle they need for speed, endurance, or injury prevention.

🥤 Fuel matters. A simple pre-workout shake with 2 tbsp of nut butter = 300 easy calories. This is a game-changer for athletes who struggle to eat enough food.

🍽️ Frequency matters. 3 solid meals + 2 snacks a day is non-negotiable. Growth, recovery, and performance all depend on consistent fueling.

đź’ˇ As a parent, you can help your athlete thrive by making sure nutrition and strength training are part of the weekly routine. Talent opens the door, but fuel + strength keep them in the game.

DO NOT SKIP OUT ON THESE! QUESTIONS? Drop a comment…✨ Creatine – Improves sprint speed, strength & recovery by replenish...
09/19/2025

DO NOT SKIP OUT ON THESE! QUESTIONS? Drop a comment…

✨ Creatine – Improves sprint speed, strength & recovery by replenishing ATP. Safe & well-researched in female athletes (Journal of the International Society of Sports Nutrition, 2017).

✨ Protein (whey or plant-based) – Provides essential amino acids for muscle repair. Whey is rich in leucine, proven to trigger muscle protein synthesis (Nutrition & Metabolism, 2012).

✨ Iron – Critical for oxygen delivery in the blood. Female athletes are at higher risk for deficiency, which reduces endurance (American College of Sports Medicine, 2020).

✨ Vitamin D3 + K2 – Supports bone health, reduces injury risk, and aids muscle function. Deficiency is common in teens, especially those training indoors (Journal of Adolescent Health, 2016).

👉 These aren’t “extra” supplements. They’re the foundation for performance, recovery, and long-term health.

*** female athletes should get their ferritin, hemoglobin, and TIBC tested prior to taking any iron supplement***

🍽️ Here’s the hard truth: Most high school athletes simply don’t eat enough to fuel their training, recovery, and growth...
09/08/2025

🍽️ Here’s the hard truth: Most high school athletes simply don’t eat enough to fuel their training, recovery, and growth… especially female athletes.

You can have the best stretching routine, the coolest recovery tools, and all the special exercises in the world, but if your body isn’t getting enough quality nutrition and sleep, you’re building on a weak foundation.

âś… Food = fuel for energy, muscle repair, and focus.
âś… Sleep = the time your body actually adapts and gets stronger.

Only once those are in place can stretching, recovery drills, and specialized injury-prevention exercises actually make a difference.

Athletes who under-eat are more prone to fatigue, nagging injuries, and stalled progress. Fuel up → recover better → perform stronger → prevent injuries. 🔑

Does your athlete need a nutrition consultation?

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