Full Protocol for Tight Hip Flexors
Massage Gun Protocol for Hip Flexors & Surrounding Areas 💡 Use before stretching/mobility to relax tight muscles and after workouts to reduce stiffness.⏳ Spend about 30-60 seconds per area, using…
Track Meet Fueling Ideas with Meals and Recipes
TimingMeal IdeaDetailsPRE-MEET1. Chicken & Rice Bowl + FruitGrilled chicken, white rice, steamed broccoli, and an apple. Easy to digest, energy-packed.2. Oatmeal + Nut Butter + BananaGluten-free oats with almond butter,…
Sample of Daily Nutrition with Bell Schedule
MONDAY / TUESDAY (Practice Days) 7:30 AM: Overnight oats (GF oats + almond milk + berries + honey) OR scrambled eggs + toast (GF option). 10:00 AM Snack: Banana +…
🟣 Weekly Mobility Routine – Post Workout/Meet (20–25 min)
Goal: Reduce soreness, restore mobility, improve muscle recovery.When to do: After workouts After meets Sunday as a recovery/mobility day 🔹 1. Standing Hamstring Stretch – 30 sec/leg Stand tall, place…
🛌 NIGHT BEFORE A MEET GUIDE
🎯 Goal: Top off energy stores, hydrate well, and prep for peak performance tomorrow! 🍽️ DINNER – FUEL UP RIGHT Eat: Between 5:30 – 7:00 PMFocus: Carbs + Lean Protein…
🏟️ SATURDAY TRACK MEET EATING GUIDE
🎯 Goal: Maximize energy, focus, and performance from warm-up to final race. 🔥 Pre-Meet Fuel (Eat 2–3 hours before first event) Purpose: Fill up glycogen stores, hydrate, and avoid sluggishness.…
🏃♂️ DUAL MEET DAY EATING GUIDE
🎯 Goal: Maintain steady energy during school, fuel up after lunch, and perform at your best after school (around 3–4 PM). ⏰ Morning – Breakfast (Fuel for the Day) Eat…
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