Nutrition & Recovery for Young Athletes In-Season: The Often-Ignored Secret to Staying Healthy & Performing Better

September 28, 2026

Young athletes' nutrition and recovery needs change in-season. Learn what to feed your athlete, how to support recovery, and why it matters more than you think.

The Unspoken Crisis in Youth Sports

Your athlete just finished an intense game or tournament. They're exhausted, hungry, maybe a little sore.

What happens next?


For most young athletes: they grab some pizza, head home, and sleep.


For elite young athletes: there's a strategic recovery plan that starts within 30 minutes of finishing.


Here's what most parents don't realize: your athlete's body is under massive physiological stress during in-season competition. Without proper nutrition and recovery support, their performance declines, injuries increase, and that exciting fall season can end prematurely.


This article covers the science of nutrition and recovery for young athletes during in-season play and why it's just as important as the training itself.

Why Competition Season Changes Everything

Let's start with physiology.

During off-season training, your athlete might practice or train 4-5 days per week. During in-season play, they're doing:

  • Team practices (higher intensity because games are coming)
  • Competitions or games (1-3 per week, demanding everything they have)
  • School, homework, social obligations
  • Growth and development (they're still kids)


All of this doesn’t just increase activity levels compared to the off-season, it multiplies the stress on their body.


What Happens Physiologically During Competition Season


Energy Depletion:

  • A 90-minute soccer game burns 1,000-1,500 calories for a young athlete
  • A basketball tournament (3 games in 2 days) = 3,000-4,500 calories burned
  • Add team practices (500-800 calories each) and conditioning, and total weekly energy expenditure can hit 5,000-8,000 extra calories compared to the off-season


If your athlete isn't eating enough to support this, their body starts breaking down muscle tissue for energy. Performance declines. Injuries increase.


Hormonal Stress:

  • Intense, repeated competition elevates cortisol (the "stress hormone")
  • High cortisol suppresses immune function (more colds/illness)
  • High cortisol slows recovery and increases inflammation
  • Without proper nutrition, these hormonal imbalances worsen


Muscle Damage & Inflammation:

  • Every game creates microscopic tears in muscle fibers (that's how muscles adapt)
  • Without adequate protein and nutrients, these tears don't repair optimally
  • Inflammation builds up → soreness increases → performance decreases


Glycogen Depletion:

  • Muscles store carbohydrates as glycogen (their primary fuel)
  • High-intensity competition drains glycogen stores
  • Low glycogen = poor performance, fatigue, and increased injury risk
  • Refueling glycogen properly is critical


Sleep Disruption:

  • Game-day adrenaline, soreness, and travel interfere with sleep
  • As a result, young athletes often sleep less during season despite needing more


Immune Suppression:

  • Intense training suppresses immune function (temporarily)
  • Without proper nutrition, athletes catch colds, flus, and miss games
  • Proper nutrition restores immune function faster

The Nutrition Foundation: What Young Athletes Need

Let's get specific about what your athlete needs to eat during competition season.


1. Protein: The Repair Building Block

Why it matters: Every muscle fiber damaged during competition needs amino acids to rebuild. Without enough protein, recovery is incomplete.


How much:


Real-world translation (cooked portions):

  • Chicken breast (4 oz) = 35g protein
  • Eggs (1 large) = 6g protein
  • Greek yogurt (6 oz) = 15–18g protein
  • Ground beef (4 oz) = 25–28g protein
  • Salmon (4 oz) = 25g protein
  • Glass of milk (8 oz) = 8g protein


Timing matters: Muscles are most responsive to protein in the first couple of hours after hard exercise, though that sensitivity lasts about 24 hours (ACSM joint position). Aim for about 0.3 g/kg of protein after the game (roughly 15–25g for most teens), then similar amounts every 3–5 hours across the day. Spreading protein out beats loading it all into dinner.


2. Carbohydrates: The Energy Fuel


Why it matters: Carbs replenish glycogen, the fuel stored in muscles. Running low on glycogen means reduced work rate, sloppier skills, poorer concentration, and a higher sense of effort (ACSM joint position).


How much (per kilogram of body weight, per day):

Training load Carbs per kg 150-lb (68 kg) athlete
Light or skill-based days 3–5 g/kg 205–340 g
Moderate (about 1 hour a day) 5–7 g/kg 340–475 g
High (1–3 hours a day of moderate-to-hard work) 6–10 g/kg 410–680 g

Let's get specific about what your athlete needs to eat during competition season.


1. Protein: The Repair Building Block

Why it matters: Every muscle fiber damaged during competition needs amino acids to rebuild. Without enough protein, recovery is incomplete.


How much:


Real-world translation (cooked portions):

  • Chicken breast (4 oz) = 35g protein
  • Eggs (1 large) = 6g protein
  • Greek yogurt (6 oz) = 15–18g protein
  • Ground beef (4 oz) = 25–28g protein
  • Salmon (4 oz) = 25g protein
  • Glass of milk (8 oz) = 8g protein


Timing matters: Muscles are most responsive to protein in the first couple of hours after hard exercise, though that sensitivity lasts about 24 hours (ACSM joint position). Aim for about 0.3 g/kg of protein after the game (roughly 15–25g for most teens), then similar amounts every 3–5 hours across the day. Spreading protein out beats loading it all into dinner.


2. Carbohydrates: The Energy Fuel


Why it matters: Carbs replenish glycogen, the fuel stored in muscles. Running low on glycogen means reduced work rate, sloppier skills, poorer concentration, and a higher sense of effort (ACSM joint position).


How much (per kilogram of body weight, per day):

Training loadCarbs per kg

150-lb (68 kg) athlete

Light or skill-based days

3–5 g/kg

205–340 g

Moderate (about 1 hour a day)

5–7 g/kg

340–475 g

High (1–3 hours a day of moderate-to-hard work)

6–10 g/kg

410–680 g

(per Table 2 of the ACSM/Academy of Nutrition and Dietetics joint position statement. Most in-season high school athletes fall in the moderate-to-high rows. The 8–12 g/kg tier is for 4–5+ hours of daily training, which almost no high schooler does)

What this looks like:

  • Oatmeal (1 cup cooked) = 27g carbs
  • Brown rice (1 cup cooked) = 45g carbs
  • Whole wheat bread (1 slice) = 12–15g carbs
  • Sweet potato (1 medium) = 24–27g carbs
  • Pasta (1 cup cooked) = 43g carbs
  • Banana (1 medium) = 27g carbs

Post-game priority: When the next hard session is less than about 8 hours away (a doubleheader, a tournament day), eat about 1–1.2 g of carbs per kg per hour for the first few hours, which is roughly 55–80g in the first hour for a 120–150 lb athlete (ACSM joint position). Adding protein helps: 0.8 g/kg carbs plus 0.4 g/kg protein refuels as well as 1.2 g/kg carbs alone. When the next game is a day or more away, normal meals with enough total carbs do the job.

3. Fat: Often Overlooked But Critical

Why it matters:

  • Provides essential fatty acids needed for growth and hormone production
  • Omega-3 fats (fatty fish, walnuts, flax) play a role in regulating inflammation
  • Supports brain function
  • Helps absorb fat-soluble vitamins (A, D, E, K)

How much:

Best sources:

  • Avocado
  • Olive oil
  • Nuts and seeds
  • Fatty fish (salmon, mackerel)
  • Whole eggs

4. Micronutrients: The Invisible Players

Training can raise the need for some vitamins and minerals, and teen athletes most often come up short on calcium, vitamin D, iron, and some antioxidants (ACSM joint position). Growth spurts and menstruation raise iron needs further.

Critical micronutrients:

  • Iron: Carries oxygen in blood. Low iron means fatigue and poor performance.
  • Sources: Red meat, poultry, beans, spinach (pair plant sources with vitamin C foods for better absorption)

  • Zinc: Immune function, protein synthesis, wound healing
  • Sources: Beef, chicken, pumpkin seeds, beans

  • Magnesium: Muscle and nerve function, energy metabolism
  • Sources: Dark leafy greens, nuts, seeds, whole grains

  • Calcium and vitamin D: Bone health, crucial for growing athletes
  • Sources: Dairy, fortified milk, fatty fish

  • Antioxidants (C, E, A): Support immune function
  • Sources: Colorful fruits, vegetables, nuts

Simple rule: If your athlete eats a colorful diet with a variety of whole foods and enough total calories, they're probably getting enough micronutrients. Vitamin and mineral pills don't improve performance unless they fix an actual deficiency. If you suspect low iron or vitamin D in your athlete, ask your pediatrician about a blood test instead of guessing.

Hydration: The Most Underrated Recovery Tool

Here's something shocking: a 2025 systematic review of 51 studies found that most child and teen athletes show up to training already dehydrated.

Why hydration matters

  • Losing more than 2% of body weight in fluid can hurt decision-making and endurance, especially in hot weather (ACSM joint position)
  • At 3–5% body-weight loss, sprinting, high-intensity efforts, and sport-specific skills decline too
  • Dehydration raises heat strain, increasing the risk of heat illness
  • Dehydration slows recovery

How much should they drink?

General rule: Drink enough that urine is pale yellow, like lemonade.

Before activity: About 5–10 ml per kg (2–4 oz per 10 lb of body weight) in the 2–4 hours before exercise (ACSM joint position).

During activity:

  • 3–8 oz of fluid every 10–20 minutes (NSCA)
  • For activity longer than 60 minutes, include carbs (a drink with 6–8 grams of carbs per 100 ml of liquid)

After activity:

  • 20–24 oz of fluid for every pound of body weight lost during activity (1.25–1.5 liters per kg lost) (ACSM joint position)
  • Weigh before and after exercise to estimate losses

Better than water alone

For competition lasting more than 60 minutes, choose a sports drink with (ACSM fluid replacement position stand):

  • Carbs: 6–8% solution (6–8g per 100 ml)
  • Sodium: about 460–690 mg per liter (20–30 mEq/L)
  • Potassium: a small amount (2–5 mEq/L)

Sodium is particularly important because it:

  • Helps the body hold on to the fluid it drinks
  • Stimulates thirst, so athletes drink more
  • Replaces what's lost in sweat

The Recovery Protocols That Actually Work

Nutrition is half the battle. Recovery practices are the other half.

Within 1–2 hours of competition

The priority:

  • About 0.3 g/kg protein (15–25g for most teens) plus carbs
  • If another game is less than about 8 hours away: about 1 g of carbs per kg (55–70g for a 120–150 lb athlete)
  • Rehydrate with fluids containing sodium

Eating sooner does refuel faster. In a classic 1988 study, waiting 2 hours to eat carbs cut the rate of muscle glycogen storage by about 45% during those first 2 hours. That matters most for doubleheaders and tournaments. With a full day or more before the next game, total daily intake matters more than the exact timing (ACSM joint position).

What this looks like:

  • Chocolate milk (an easy mix of carbs, protein, fluid, and sodium)
  • Smoothie with milk or Greek yogurt and fruit
  • Turkey sandwich plus a sports drink
  • Chicken and rice
  • Yogurt with granola and berries

2–4 hours after competition (full recovery meal)

The priority:

  • Balanced meal with protein, carbs, and fat
  • Continued hydration
  • Plenty of fruits and vegetables

What this looks like:

  • Salmon, sweet potato, steamed broccoli, olive oil
  • Lean ground beef, whole wheat pasta, marinara, salad
  • Chicken breast, brown rice, roasted vegetables

Sleep (the non-negotiable)

This is where so much breaks down.

Why sleep matters for recovery:

  • Sleep supports muscle repair, immune function, and mood
  • Short sleep is linked to injuries: in a study of 112 middle and high school athletes, those averaging under 8 hours a night were more likely to get hurt
  • Reaction time, decision-making, and learning new skills all suffer without enough sleep

The challenge:

  • Young athletes often sleep less during season (adrenaline, soreness, early practices, late games, schoolwork, etc.)
  • Teens 13–18 need 8–10 hours per night (American Academy of Sleep Medicine). During the season, aim for the top of that range

Making it happen:

  • Consistent sleep and wake times, even on weekends
  • No screens 30–60 minutes before bed
  • Cool, dark bedroom
  • No caffeine after 2 PM (energy drinks aren't recommended for teens at all)
  • Light stretching or relaxation before bed

Active recovery days (the underused tool)

After a hard competition, your athlete shouldn't do nothing, but they also shouldn't push hard.

Active recovery options:

  • Light 20–30 minute walk
  • Easy swimming (no racing)
  • Yoga or stretching
  • Light foam rolling
  • Mobility work

Why it works: Light movement increases blood flow without creating more muscle damage, and many athletes report less soreness afterward.

The Competition Season Nutrition Schedule

Here's what a week might look like for a young athlete with 2–3 competitions per week:

Monday (after weekend competitions)

  • Focus: Recovery
  • Big breakfast (carbs plus protein)
  • Light pre-practice nutrition
  • Full recovery meal for dinner
  • 9–10 hours of sleep

Tuesday–Wednesday (training / practice days)

  • Focus: Fuel for quality training
  • Normal balanced meals
  • Hydrate throughout the day
  • 8–10 hours of sleep

Thursday–Friday (pre-competition)

  • Focus: Fuel tank full, gut comfortable
  • Slightly higher carbs
  • Normal protein intake
  • Good hydration
  • Nothing too heavy or new before a game
  • 8–10 hours of sleep (extra if possible before Friday night games)

Saturday–Sunday (competition days)

  • Focus: Energy, recovery, hydration
  • Carb-focused meal 1–4 hours before the game, lower in fat and fiber for gut comfort (ACSM joint position)
  • Light snack 30–60 minutes before if hungry (banana, toast, peanut butter)
  • Hydrate consistently before, during, and after
  • Recovery snack or meal within 1–2 hours after the game
  • 9–10 hours of sleep (especially Saturday night)

Common Mistakes (And How to Avoid Them)

❌ "They're already eating enough." Many young athletes aren't eating enough in-season. Growth plus training plus competition adds up to big nutritional demands

❌ "They can refuel later." Waiting to eat after a game slows refueling: in one study, a 2-hour delay cut the glycogen storage rate by about 45% in that window. It matters most when the next game is the same day or the next morning

❌ "Sports drinks are bad or just sugar." For competitions lasting 60+ minutes, drinks with carbs and sodium can help performance and rehydration (ACSM fluid replacement position stand). For shorter sessions, water is fine

❌ "If they're not thirsty, they're fine." Thirst is a useful signal, but many young athletes don't drink enough even when water is available, and most show up to practice already behind (2025 systematic review). They need a simple hydration plan

❌ "Sleep can wait until after season." Sleep during season is where recovery happens. Athletes who regularly sleep under 8 hours get injured more often (Milewski et al., 2014)

❌ "Skip meals before competition." Competing on an empty stomach is asking for poor performance. A carb-focused meal 2–4 hours before is the goal

Supplements: Do They Matter?

Parents often ask: Should my athlete take supplements?

The honest answer: For young athletes during competition season, focus on food first. Most of what they need can come from whole foods, and the major sports nutrition organizations say supplements generally aren't justified for young athletes, who make big gains just from growing, training, and eating well (ACSM joint position).

A few notes on the common ones:

✅ Whey protein powder: Convenient after games when whole food isn't available, but not necessary for most teens. Supplements aren't FDA-approved before sale, and a 2026 systematic review found about 9–15% of tested products contained banned or unlisted drugs. Choose products with a third-party seal such as NSF Certified for Sport or Informed Sport

⚠️ Creatine monohydrate: Well-researched in adults, but the American Academy of Pediatrics recommends against performance-enhancing supplements, including creatine, for athletes under 18. Talk with your pediatrician before considering it

✅ Multivitamin: An insurance policy if their diet isn't perfect, not a replacement for good nutrition. Vitamins won't boost performance unless they fix a real deficiency

❌ Pre-workout drinks and energy drinks (high caffeine): Not appropriate for young athletes

❌ Fat burners: Not appropriate, especially during competition season, when your athlete needs calories. These are also among the products most often found contaminated with banned or unlisted drugs

Bottom line: Supplements should support a good diet, not replace it.

Nutrition & Recovery for the Somerset County Young Athlete

If your athlete is competing in Somerset or neighboring counties this fall, proper nutrition and recovery are your competitive advantages.

Most young athletes compete on default nutrition and sleep. Your athlete can be fueled strategically, recovering intentionally, and performing at their best week after week.

The Bottom Line

Competition season is a physiological marathon. Your athlete's body is being asked to:

  • Compete at high intensity 2–3 times per week
  • Train in between
  • Grow (they're still developing)
  • Handle school and life stress

Without proper nutrition and recovery, their body breaks down. With it, they stay healthy, perform consistently, and actually thrive through the season.

Want a Personalized Plan for Your Athlete?

Proper nutrition during season is one piece of the puzzle. The other piece is strategic training that supports, rather than conflicts with, their competition schedule.

At TEST Fitness, we work with young athletes and their families to create complete in-season plans that cover:

  • Tailored nutrition guidance (we can connect you with a registered sports dietitian)
  • Recovery-focused training programming
  • Communication with coaches to ensure everything works together

If your athlete is competing this fall and you want to make sure they're truly set up to succeed and stay healthy, let's talk.

Schedule a free athletic assessment – we'll evaluate your athlete, identify weak points, and show you exactly how in-season training, recovery and nutrition could make a difference. Or reach out to Kevin Coyne with any questions or to schedule your athlete’s complementary assessment: email: kevin.coyne@team-test.com, cell: 908-895-6585


About the Author: Colby Swanson, Certified Strength & Conditioning Coach (CSCS), specializes in youth athletic development and injury prevention at Test Fitness. With 5+ years of experience working with professional and youth athletes across soccer, basketball, football, and other sports, he is passionate about keeping athletes healthy and helping them reach their potential.

Sources & Research

In-Season Training for Injury Prevention & Athletic Performance: Why It Matters More Than You Think

September 9, 2026
Fall sports are here. Discover why in-season training prevents injuries and boosts performance for young athletes.

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Why Change is Good, Challenging, and Worth It

By Morgan Rebernik • April 28, 2021
To say my fitness journey was easy would be a lie...it was difficult. I started out at an all-women's gym; I had a very negative body image, and an extremely unhealthy relationship with food. At that time, “exercising” for me, was playing around on some machines, and then following it with a lot of running on the treadmill. There was no rhyme or reason to anything that I had been doing, because I myself had no idea what I needed. Unfortunately, that gym ended up closing, so I found myself working out at a commercial gym all by myself in one of those group-fitness classrooms, going back and forth between random dumbbell exercises and again, the treadmill. This went on for about 2 years...2 years of being intimidated and worried about what everyone else in the gym was doing, and what they might think about me. I can recall during my freshman year of college, thinking back to when I still belonged to the all-female gym, and how I participated in a “fitness competition,” shortly before they closed. I recalled how great I felt about what I had done- it was the first time I had ever used a barbell, and we had to perform the deadlift. In the midst of this recollection, my life had been pretty overwhelming. I had been dealing with some family issues, my grandfather had just recently passed away, and I was still struggling with body image issues on top of my unhealthy relationship with food. With all of this that had been going on, I was “working out,” running almost every day, and I still wasn’t seeing the results I wanted to. Ah-ha! I decided to push my fears out of the forefront of my mind, and forced myself to get out of that depressing group-exercise classroom, lay off the treadmill a little bit, and workout with the rest of the gym-goers. The fitness competition that I did made me feel good about myself; I felt empowered and accomplished, and I wanted those feelings to come back. So, I did my own “research,” began lifting weights with the rest of the crowd, and finally realized, “damn, I’m actually pretty strong.” I continued with this strength journey focusing on “The Big 3” (squat, bench, and deadlift) and actually started doing powerlifting competitions. The sense of empowerment, the stress relief, and the strength potential that I had been experiencing, motivated and challenged me to keep this journey going. Understanding how to change my relationship with food and appreciate its fuel was life-changing. I am a strong powerlifter, and a force to be reckoned with. I’m about 5 years into powerlifting, hitting numbers I would have never even believed I could handle back when I was still hiding in that group-exercise room. My body image has made a complete 180-degree turn, and my relationship with food has gotten better after I realized that if I wanted to do well with this new-found love of mine, I had to give my body the nourishment and the love it needed. Lifting became my happy-place, my outlet. When I'm feeling stressed/anxious, sad/angry, the iron solves it. 5 years later, and I'm now attaining the long-term goals I had originally set for myself when I first started. My journey hasn’t been easy, but it’s the best decision I could have ever made for myself. I wish someone could have seen me struggling and reached out, just to tell me that I CAN do this, and to not be so hard on myself, and to enjoy the process. I’ve been calling it my “fitness” or “strength” journey, but it’s really just a life journey. It’s gotten me the life I never necessarily knew I wanted, but also everything I needed to develop into the person I am today. Let’s get your journey started and make these gainz, together.

From "Gymtimidated" to Powerful, Sid Did It (And You Can Too)

By Camryn Spina • April 22, 2021
Instagram workout fads, cardio obsession, and being unsure of what to do when you look at a weight. Does this resonate with you? Well, it sounds like most women across the globe and as lonely as you might feel with these thoughts – the majority of women in the gym think this too. This includes Sidney Gabrich – our first introduction of the women of TEST. Sid is one of the #greaTESTwomen that you could have the pleasure of working with and she is no different from you (and me). Sid is kind, funny, motivating, fit, and all of the other great things you could think of when you think about a woman in the gym. She also gets it. She understands the anxiety of the gym and relying on social media and cardio. She understands it because she lived it. After her college soccer career, Sid explains “I went to the gym here and there and just fell into the trap of random Instagram/Pinterest workouts and at least 30 minutes of cardio was involved in every workout”. If you resonated with that statement, let’s get to know a little bit more about Sid and why she can help you become the best version of yourself the same way that she did. Sid has been a soccer player since she can remember. It was her sport, her thing, a personality trait of hers. As we all know, cardio is the emphasis of soccer and this concept stuck with her as she grew up and then as she took her career to the collegiate level. When her team did lifts for the first time (like, ever…) she fell in love with the concept but didn’t understand how to do it on her own. (Yes, like all of us – she got anxious of navigating the gym on her own). “I would just pick random exercises that I had seen other people do at the gym or on Instagram and it would destroy my body – I would be sore for days after”. Sound like you, too? Yup? Keep reading. Sid exercised and did cardio to “stay skinny” and even trained for a half marathon because running was all she knew. That was her only purpose – to stay skinny. Not to feel good, have energy, or appreciate her body and what it does for her. Looking back now, that seems like a crazy concept to her as she learns to love the gym and what it does for her both physically and mentally. “Once I interned at PPS I really began to understand the meaning behind resistance training and what it could actually do for me. I have never been more confident in the gym than I am now and while feeling good about myself”. To get to this point is a victory in itself – one that all women deserve to have. Women like Sid, women like me, and women just like you. And that is why the women of TEST are here. If this blog started a fire in your belly, if you were able to relate to it (like many others), if you were motivated by Sid’s journey – we can get you there too. Join our #greaTESTwomen, schedule your free assessment with one of the #greaTESTwomen and we can do this together.

Are you "Gymtimidated"? I was too...

By Camryn Spina • April 15, 2021
I get it, all the women at the gym get it, all the women like, ever… they all get it. Gymtimidation is real, very real. We have all been that female that walks into the gym with no idea where to even start. Do I pick up this weight? How should I pick it up? Am I going to look dumb? Who’s watching me? Will this make me bulky? Should I just stick to Instagram workouts? What body part should I be “working”? All these questions asked just to result in either not coming or hopping on the cardio machines for the entire duration. If you resonate with any of this, this blog post is specifically for you. Gymtimidation is powerful – it takes over and many ladies cannot overcome it (and by some ladies, I mean me a few years ago). But you know what is more powerful? A woman who finds her place in the gym. And a woman with gym power is unstoppable, and you should become one. All of the questions and anxiety that race across your mind when pulling into the parking lot at the gym immediately paralyze us. It can be crippling, but why? Let’s break it down, shall we? “Where do I even start?”. Well, guess what? You don’t have to decide that. I know some personal trainers that will get to know you not only from a physical standpoint, understanding your strengths and limitations, but from a personal standpoint – where they would never put you in a position to make you feel uncomfortable. They get it more than any of us, and they will create the perfect program to suit your wants and needs. No thinking required. “What if I get bulky?”. You won’t. It took me years and years to finally understand that concept. Cardio seems so appropriate to slim down and tone up, but I (and anyone else who told you that) was wrong. Lifting up a dumbbell will not cause an immediate reaction of looking like a man. If you stick to it long enough to see results, the results are going to make you happy to look at. “I try to eat healthy, but it’s just so hard”. Well, it’s hard because you are either doing it wrong or doing it by yourself (or both). We can work together to fix that… trust me (come in and see for yourself). I could go on and on, but it won’t be the same until you realize this for yourself. Gymtimidation is real, but I know of a place where it disappears. The place? TEST Sports Clubs and Pratt Performance Systems. I walked in nervously hopeful in May of 2019, and two years later I am proud, strong, fit, energetic, optimistic, positive, and much more because of the culture here on Washington Valley Road. And honestly, you will be too. Don’t worry, you can thank me in person when you sign up for your free assessment. Join our movement. #greaTESTwomen #HearUsRoar
Fitness Routine

Why Wait Until January 1st or Even Next Monday? Just Do it!

By Kevin Dunn • November 7, 2019
Are you guilty of postponing the start of a new or more rigorous fitness routine, or a healthier eating plan? Just Start Now!
Bone and Joint Health for Those Over 50

Bone and Joint Health for Those Over 50

By Kevin Dunn • October 31, 2019
One in two Americans over the age of 50 has, or is at risk, for developing osteoporosis. Exercise can promote bone and joint health for those over 50