Spring break pressure often leads to crash diets, cleanses, and extreme habits—but those quick fixes don’t support your health or performance. In this episode, I want to reframe what it really means to be “spring break ready,” focusing on fueling your body, hydrating properly, eating real whole foods, and training with intention.

I'm sharing some simple, sustainable habits that help you feel leaner, stronger, and more confident—without restriction or punishment. 

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

You may have seen that a new Food Pyramid has been unveiled, and so today I want to discuss this new pyramid, and its implications for teen athletes' nutrition. I'm touching on the importance of whole foods, protein quality, and meal timing, while also addressing common misconceptions about nutrition as a whole.

I'll also be covering the need for structure in meal planning and the role of parents in guiding their teen athletes towards healthier eating habits.

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

In this episode I'm chatting with four former high school athletes who decided not to pursue sports into college. We'll dive into their choice not to continue, the impact of burnout, the importance of following your gut, and so much more. Whether you're a parent, coach, or a high school athlete yourself, this episode provides valuable insights for anyone and everyone. 
 
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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

In this episode, Laura Jones shares her journey from being a competitive cheerleader to becoming a personal trainer and strength coach. She discusses the importance of loving the process of training, focusing on performance rather than aesthetics, and the unique challenges of coaching youth athletes, particularly female athletes. Laura also covers the significance of nutrition, the differences in coaching male and female athletes, and the role of female role models in sports. She also explores the concept of "sportification" of fitness for adults and the need for community and connection in fitness.

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

Today I’m taking a step back to reflect on our very first full year of Her Time and walking you through the biggest themes, conversations, and lessons we covered together in 2025.

From nutrition and training myths to recovery, mindset, and some topics that aren’t always easy to talk about, this episode is a year-in-review designed to help you connect the dots and revisit the episodes that mattered most.

Here’s what I break down in this wrap-up:

• Nutrition fundamentals we kept coming back to—hydration, reading nutrition labels, pre-workout fueling, and supplements
• Training myths I hear all the time working with teenage girls—and why lifting heavy, prioritizing recovery, and ditching “more cardio” thinking matters
• Recovery as a foundation, not an afterthought—sleep, hydration, nutrition, and the tools that actually make a difference
• Guest conversations on the rise of girls flag football and why mindset coaching is becoming essential for youth athletes
• Tough but important topics like early sport specialization, caffeine and energy drinks, and the pressures young athletes are facing
• Conversations around the menstrual cycle, the female athlete triad, and why understanding cycle phases matters for performance and long-term health

This episode is part reflection, part roadmap. Whether you’re a parent, coach, or athlete, my goal is to help you see how all of these pieces—nutrition, training, recovery, mindset, and health—work together to support a healthier, more sustainable sports experience for girls.

As I look ahead to 2026, my mission stays the same: to be an advocate for teenage girls and to keep having the conversations that truly matter, even when they’re uncomfortable.

If you’ve listened all year, thank you. And if you’re new here, this episode is a great place to start.

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

In this episode I want to share valuable holiday gift ideas for our teen girl athletes, focusing on practical, performance-boosting, nutrition-focused, and recovery-enhancing gifts. From water bottles to one-on-one coaching, this episode covers gifts of all price ranges which will hopefully make your holiday shopping a little easier!

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

Today I am discussing how principles of training and nutrition for teen athletes overlap with those needed for women in their 40s and beyond, including the need to deprogram from diet culture and adopt a mindset that fosters resilience and strength. This episode aims to provide insights that can help both teen girls and adult women thrive in their physical and mental health.

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

This week I', covering the challenges faced by teen girl athletes, focusing on the balance between sports, school, and personal life. I'll highlight the physical and emotional demands placed on these young athletes and the importance of recognizing signs of overwhelm. I'll also cover strategies for support and maintaining a healthy relationship with sports, and the need for balance and the long-term benefits of athletic participation.

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

This week I want to talk about the critical role of proper nutrition in the performance and well-being of young female athletes. I'll cover how appropriate fueling can enhance energy levels, reduce injuries, and improve overall confidence and mood, while also highlighting the negative consequences of under-fueling.

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]

This episode I am covering the mental health implications of early sports specialization among girl athletes. I'll touch on the importance of mindset coaching in addressing issues such as burnout, identity narrowing, performance anxiety, and the transition from being an athlete to a non-athlete. 

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Links & Resources
You can purchase The Teenage Athletes' Nutrition Journal on Amazon. https://a.co/d/4lRdIAF
More information about The Teenage Athletes' Nutrition Journal can be found at www.teenageathletesnutritionjournal.com.

To receive 15% off you purchase at TD Impact Nutrition go to www.tdimpactnutrition.com and use the code: STACK15 at checkout.

Connect with me:
Instagram: @coachsarahstack
Facebook: Coach Sarah Stack
Website: www.coachsarahstack.com
Email: [email protected]