Dynamic Warm-up Movement Assessment

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Built for athletes and coaches, the DWMA is the fastest and easiest way to execute a movement screen with an entire team at once, in the same time it takes to do a dynamic warmup Built for athletes and coaches, the Dynamic Warmup Movement Assessment (DWMA) is the fastest and easiest way to execute a movement screen in the same time it takes to do a dynamic warmup. The DWMA is a new strategy, where

you waste minimal time and increase frequency of assessment so you get maximum transfer to an athlete’s performance all without sacrificing the athlete’s training time.

Here's one that trips up a lot of well-meaning athletes — and parents.A kid cuts carbs, steps on the scale a few days la...
09/05/2026

Here's one that trips up a lot of well-meaning athletes — and parents.

A kid cuts carbs, steps on the scale a few days later, and the number's down. Naturally, the conclusion is: it worked.

But part of what's going on can be much simpler than losing fat. Your body stores carbohydrate in the muscles and liver as glycogen — think of it as backup fuel — and glycogen is stored along with water. When carbohydrate intake drops sharply and those glycogen stores fall, some of that water leaves too. Then when normal carbohydrate comes back and glycogen is restored, the water comes back with it.

So a quick drop on a very-low-carb diet can easily be mistaken for an equivalent drop in body fat. That doesn't mean body composition never matters — it means the scale needs context. And for a still-developing athlete, chasing fast weight changes by cutting out whole food groups can create problems far bigger than the number they were trying to move.

I don't want young athletes afraid of food that helps them train. I want them learning how to use it.

🎧 Episode 3 of The Critical Reload Podcast covers this in more detail.

Free to listen on:
Patreon: https://www.patreon.com/cw/TheCriticalReloadPodcast
Spotify: https://open.spotify.com/show/45kRJcl60dC5wfxLzXkBzy
Apple Podcasts: https://podcasts.apple.com/us/podcast/fueling-champions/id6803598435

Here's a simple swap that makes carbs a lot less stressful at home.Instead of splitting everything into "good carbs" and...
09/03/2026

Here's a simple swap that makes carbs a lot less stressful at home.

Instead of splitting everything into "good carbs" and "bad carbs," try three buckets:

Everyday carbs — the nutrient-rich staples you build most of the day around: oatmeal, potatoes, rice, whole-grain bread, fruit, beans, vegetables, cereal, milk, yogurt.

Training carbs — some of those same foods, but as practice gets close you may want easier-to-digest options: a banana, applesauce, pretzels, a bagel, lower-fiber cereal.

Sometimes carbs — birthday cake, ice cream, cookies. They can exist too. Your teenager is allowed to be a teenager.

The point isn't to make every single bite optimize performance. It's to build a pattern that supports performance often enough — and to take the fear and guilt out of an entire food group.

If you want one small step this week: look at a normal training day and find a spot where your athlete is being asked to perform but there isn't much fuel nearby. Fix one gap. Maybe breakfast gets oatmeal or fruit. Maybe a banana goes in the backpack. One change.

🎧 Episode 3 of The Critical Reload Podcast covers this in more detail.

Free to listen on:
Patreon: https://www.patreon.com/cw/TheCriticalReloadPodcast
Spotify: https://open.spotify.com/show/45kRJcl60dC5wfxLzXkBzy
Apple Podcasts: https://podcasts.apple.com/us/podcast/fueling-champions/id6803598435

Here's the practical skill for this week — and it's the one that quietly makes nutrition coachable.Stop delivering nutri...
09/03/2026

Here's the practical skill for this week — and it's the one that quietly makes nutrition coachable.

Stop delivering nutrition as facts. Start translating each fact into an observable behavior. Watch what happens to "eat before practice":

As a fact, it sounds like: "You guys need to eat before you train." True, forgettable, floats away.
As a behavior, it becomes: "Arrives at practice with a planned snack already in the bag."

That second version is a game-changer, because now you can see it. And anything you can see, you can name and reinforce; the same way you already do with lifting.

Use three quick tests to know you've got a good behavior:

Can you see it? It has to be observable, not something happening only inside the athlete's head.
Can they repeat it daily? Small and doable beats ambitious and abandoned.
Does it support performance without judging food or bodies? Preparation and consistency; never "clean eating," calories, or appearance.

Run any nutrition message your program cares about through those three questions and you'll turn a talking point into something you can actually coach.

Try it with one this week: what's a nutrition fact you keep repeating that you could rewrite as a behavior you can see?

Here's a mix-up I see a lot: if protein is good, then more protein must be the answer to everything. Add a shake and cal...
09/02/2026

Here's a mix-up I see a lot: if protein is good, then more protein must be the answer to everything. Add a shake and call it handled.

Protein matters — no argument. But protein and carbohydrate do different jobs, and one doesn't cover for the other. The way I explain it to parents: training creates the reason for the body to adapt. Protein provides the building materials. Carbohydrate helps provide the fuel for the work.

Think about building a house. You wouldn't do it by buying nothing but lumber. You'd still need energy, tools, workers, transportation, a functioning job site. The lumber's important — but on its own, it doesn't build anything.

Athlete nutrition works the same way. A protein shake sitting on top of a kid who's consistently under-eating, or consistently avoiding carbohydrate, doesn't suddenly complete the fueling plan. You need the building materials and the fuel.

🎧 Episode 3 of The Critical Reload Podcast covers this in more detail.

Free to listen on:
Patreon: https://www.patreon.com/cw/TheCriticalReloadPodcast
Spotify: https://open.spotify.com/show/45kRJcl60dC5wfxLzXkBzy
Apple Podcasts: https://podcasts.apple.com/us/podcast/fueling-champions/id6803598435

Quick one that can take some guilt out of feeding an athlete.We tend to sort food into "healthy" and "unhealthy" and lea...
09/01/2026

Quick one that can take some guilt out of feeding an athlete.

We tend to sort food into "healthy" and "unhealthy" and leave it there. But for an athlete, timing changes the answer. A big, high-fiber meal is great everyday fuel — but right before a hard practice, all that fiber slows digestion and may not sit well for every kid. So when practice is starting soon, something simpler can actually be the better call: a banana, applesauce, pretzels, a bagel, some cereal, maybe fruit and a sports drink depending on the situation.

That means a food someone on Instagram might label "less healthy" can be genuinely useful in the right moment — because nutrition isn't only about what the food is. It's also about when your athlete needs it and what they're about to ask their body to do.

That's not food morality. It's purpose, timing, and context.

🎧 Episode 3 of The Critical Reload Podcast digs into this.

Free to listen on:
Patreon: https://www.patreon.com/cw/TheCriticalReloadPodcast
Spotify: https://open.spotify.com/show/45kRJcl60dC5wfxLzXkBzy
Apple Podcasts: https://podcasts.apple.com/us/podcast/fueling-champions/id6803598435

Let's talk about the preseason nutrition talk, the one a lot of us count as "covering nutrition."You brought someone in,...
08/31/2026

Let's talk about the preseason nutrition talk, the one a lot of us count as "covering nutrition."

You brought someone in, or ran it yourself. The slides were solid. Athletes nodded along. Somebody asked about supplements. Everyone walked out knowing more than they came in with.

And then, if we're honest… not much changed on the field.

Here's the thing: that's not a failure of the talk. It's a mix-up almost every program makes. We treat nutrition like information to deliver when what we actually want is behavior to change. Those are two totally different jobs.

Behavior change needs three things a one-time presentation simply can't provide: a cue that prompts the action when it matters, a small behavior that's repeatable every day, and reinforcement so athletes know it counts. A talk gives them knowledge and then takes all three supports away the moment it ends.

So the message for Week 2 is this: a nutrition presentation is not a nutrition system.

And the encouraging part, you are already outstanding at building systems. You do it with lifting daily: it's on the board (cue), they run the set (behavior), you coach and recognize it (reinforcement). Nutrition just hasn't been run through that same machine yet.

What's one nutrition "talk" your program has given that didn't quite turn into behavior? No judgment — I think most of us have one. Curious to hear.

Here's something for the parents and the coaches this week.When a young athlete's performance stalls, the instinct is al...
08/28/2026

Here's something for the parents and the coaches this week.

When a young athlete's performance stalls, the instinct is almost always the same: add more. More conditioning. An extra workout. More shooting, more batting practice, another speed session. It feels productive, because it looks like effort.

But every time we add training, we add one more thing the body has to recover from. Training is only the stimulus — the actual improvement happens when the body has the resources to adapt: energy, carbohydrate, protein, fluids, and sleep. Grinding harder without those doesn't earn extra credit. It just digs the hole deeper.

So when a kid says "I'm exhausted," more conditioning isn't automatically the answer. When they can't seem to recover, another recovery product isn't automatically the answer. When progress flattens out, a brand-new program isn't automatically the answer.

Sometimes the smartest, least glamorous move is to stop adding and ask: are we actually supporting the work we're already asking of them?

🎧 This week's episode of The Critical Reload Podcast is free on Patreon, Spotify, or Apple Podcasts
Patreon: https://www.patreon.com/cw/TheCriticalReloadPodcast
Spotify: https://open.spotify.com/show/45kRJcl60dC5wfxLzXkBzy
Apple Podcasts: https://podcasts.apple.com/us/podcast/fueling-champions/id6803598435

Let's turn this week into one simple action.We've been saying it all week: what you make visible, you make important. So...
08/28/2026

Let's turn this week into one simple action.

We've been saying it all week: what you make visible, you make important. So here's the Friday challenge, and it's intentionally small — pick ONE performance-supporting nutrition behavior you'll start recognizing next week.

A few that work well:

Fueling Consistency — showed up fueled and ready to train
Best Prepared Athlete — snack, water, and gear ready before practice
Hydration Habit — arrived already hydrated
Recovery Habit — a consistent post-training routine

Notice the through-line: every one of these rewards preparation and consistency — habits the athlete controls and can repeat. None of them reward who ate the "cleanest," who ate the most, or how anyone looks. With developing athletes, that distinction matters enormously. We recognize the behavior, never the food morality and never the body.

And "visible" can be as simple as saying an athlete's name at the end of practice, or writing it on the same whiteboard where the lifts already live. It doesn't need a budget. It needs to be seen by the team.

That's the entire assignment: pick one, recognize one athlete for it next week, out loud. Which one are you choosing? Post it below and let's compare notes.

Quick reframe that changes how you think about your whole program:Most coaches treat recognition as a reward — something...
08/27/2026

Quick reframe that changes how you think about your whole program:

Most coaches treat recognition as a reward — something you give out after the culture is already there. But recognition is actually one of the main tools that builds the culture in the first place.

Think about what an athlete is always quietly asking: "What gets me noticed around here?" Whatever answers that question is what they'll repeat. It's why PR boards produce more PR attempts and why attendance streaks produce better attendance. You pointed attention at a behavior, and the behavior grew.

Now apply that to nutrition. When fueling, hydration, and recovery never get recognized, athletes aren't ignoring you — they're just reading the scoreboard. Effort flows toward whatever the program shows them actually counts.

So the tool already works. We don't need a better lecture. We need to aim the same recognition system we already use at a nutrition behavior that supports performance.

Here's a small experiment for this week: pay attention to who you give a natural shoutout to, and what for. That list — not your mission statement — is what your athletes experience as your values. The good news is that list has room on it.

Want to know if your athlete is actually eating enough? You don't need an app, a calculator, or a food scale. You need o...
08/27/2026

Want to know if your athlete is actually eating enough? You don't need an app, a calculator, or a food scale. You need one sheet of paper and one normal training day.

Here's the exercise from this week's episode. For a single day, write down every point where your athlete realistically has a chance to eat: breakfast, mid-morning, lunch, after school, before practice, after practice, dinner, and evening. Don't record calories or grams or whether the food was "good." Just the opportunities.

Then put their training schedule right beside that list, and ask one simple question: where does the demand go up while the fuel disappears?

Once you map the day, the gap can become much easier to see. Maybe breakfast is really three bites on the way out the door. Maybe lunch is half-eaten because the period's too short. Maybe it's that long afternoon stretch, or a practice that ends at 7:30 when dinner isn't until 9:00.

And here's the encouraging part: a kid who needs more fuel usually doesn't need some complicated new diet. Often, they just need one more chance to eat, put in the right spot.

Give it a try this week — then tell me where your athlete's day tends to break down.

🎧 Episode 2 of The Critical Reload Podcast is available on:
Patreon: https://www.patreon.com/cw/TheCriticalReloadPodcast
Spotify: https://open.spotify.com/show/45kRJcl60dC5wfxLzXkBzy
Apple Podcasts: https://podcasts.apple.com/us/podcast/fueling-champions/id6803598435

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Atlanta, GA

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Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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+14045902784

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