This specialized workshop is designed for coaches in West Ottawa Basketball’s Girls Program—both competitive and recreational. The goal is to equip coaches with the knowledge and strategies needed to better support female athletes, helping them thrive in all areas of their development.
By deepening their understanding of female physiology, coaches will learn how to optimize performance, support healthy growth, enhance recovery, and reduce injury risk, while also creating team environments where athletes feel seen, supported, and motivated to stay in the game.

In this free workshop, coaches will learn how to:

• Adapt coaching approaches to account for key physiological differences between male and female athletes.
• Understand the impact of the menstrual cycle on training, performance, energy, and recovery—and how to adjust accordingly.
• Create supportive team environments that address the unique physiological and emotional needs of female athletes, helping reduce the number of girls who leave the sport.

When coaches are equipped with this knowledge, they can better support the whole athlete—not just the player on the court. This leads to stronger performance, healthier athletes, more inclusive team cultures, and greater long-term participation in sport.

REGISTER HERE
​​​​​​​​

This free, interactive workshop is designed for female athletes aged 10–13 in both our competitive and recreational programs, along with their parents.
Led in a positive, engaging, and age-appropriate environment, this session will help young athletes and their families build strong nutrition and hydration habits to support growth, energy, and performance—both on and off the court.

WHAT ATHLETES AND PARENTS WILL LEARN:

• How to fuel for training and recovery to support strength, stamina, and healthy development.
• The role of macronutrients and micronutrients in boosting athletic performance and overall health.
• Optimal nutrient timing—what to eat before, during, and after practices and games for best results.
• How hormones influence young female athletes, and why awareness matters for energy and well-being.
• Common challenges to healthy eating and realistic, supportive strategies tailored to the needs of growing female athletes.

​

The teenage years are a critical stage of growth and development for female athletes. As training intensity increases and bodies mature, their nutritional and physiological needs change in important ways. Hormonal shifts, increased energy demands, and emotional and physical stress all influence performance, recovery, and overall well-being.
This free workshop is designed to help athletes and parents understand and support these changes, including learning how the menstrual cycle impacts training and nutrition needs. Attendees will leave with practical, evidence-based strategies to fuel smarter, train stronger, recover better, and reduce injury risk—helping athletes build healthy habits and confidence that last well beyond their high school years.

WHAT ATHLETES AND PARENTS WILL LEARN:

• Key differences in female physiology—and why training and nutrition strategies should be adapted to reflect these differences.
• How menstrual cycle phases affect performance, energy, mood, and recovery, and how to plan training and fueling accordingly.
• Recognizing patterns in strength and energy—understanding when athletes are likely to feel their best and when they may need additional rest, fuel, or support.
• Essential nutrients for female athletes, including protein, carbohydrates, healthy fats, iron, vitamin D, magnesium, and more.
• A practical “Build Your Meal Plate” template with real food examples and guidance on nutrient timing and meal composition to optimize performance and recovery.
• Reframing body image conversations to focus on strength, health, and function rather than appearance—fostering confidence and a positive relationship with food and sport.

​

This free, interactive workshop is designed for male athletes aged 10–13 in both our competitive and recreational programs, along with their parents.
These are crucial years for growth and development, making it the perfect time to build a strong foundation of healthy nutrition and hydration habits. In a positive, hands-on, and engaging environment, athletes and parents will learn how smart fueling supports training, recovery, focus, and long-term performance—both on and off the court.

WHAT ATHLETES AND PARENTS WILL LEARN:

• What it takes to build an athlete, using a fun LEGO analogy to explain how proper nutrition supports muscle development, injury prevention, and long-term performance.
• The role of protein, carbohydrates, and fats, including myth-busting around protein needs and key vitamins and minerals that impact athletic performance.
• The truth about treats and sugar — Can you “exercise it off”? How harmful is it really? A practical, age-appropriate conversation about moderation and healthy choices.
•  Segmented plate activity — A hands-on exercise to help athletes categorize foods, understand the best order of eating, and learn why it matters for energy and focus.
• Pre-game, in-game, and post-game fueling and hydration strategies to support peak performance and recovery.

​

The high school years are a pivotal time for athletic development. As training demands increase and bodies undergo rapid growth, teenage boys need to understand how to properly fuel themselves to support muscle growth, performance, recovery, and injury prevention.
This free workshop is designed for male athletes aged 14–18 in both our competitive and recreational programs, along with their parents. It will help athletes separate fact from fiction when it comes to nutrition—addressing common myths about supplements, protein, and “eating big”—while giving families practical strategies for building strong, healthy habits that last.

WHAT ATHLETES AND PARENTS WILL LEARN:

• How teen boys’ nutritional needs differ due to growth, hormones, and increased athletic demands.
• The role of testosterone and other hormones in supporting muscle development, recovery, and performance—and how poor nutrition can raise injury risks, including fractures.
• Supplements and protein shakes—when they can be helpful, and when real food is all that’s needed.
• Nutrition habits of elite professional athletes and where they get their advice, offering real-world examples of high-performance fueling.
• Segmented plate hands-on activity to help athletes categorize foods, learn the proper order of eating, and understand how it impacts energy and focus.
• Optimal nutrient timing—what and when to eat before and after training to maximize energy, recovery, and performance.
• Smart snacking and hydration strategies to support daily training demands.
• The impact of excessive sugar on immune function, energy, focus, and recovery, plus practical tips for making better choices when eating out. 

​

This fun and interactive workshop is designed to create a positive, engaging environment where young athletes and their parents can learn the basics of sports nutrition together.
Families will explore the foundational nutrition needs of growing children, learn how to distinguish between whole and processed foods, and discover simple, practical strategies to support healthy eating at home and on the go. The goal is to help kids build strong, capable bodies—and for parents to leave with tools that make healthy fueling easier, even with busy schedules.

WHAT KIDS AND PARENTS WILL EXPERIENCE:

• Interactive kick-off activity: “What did you eat yesterday?” — a fun way for kids to reflect on their choices and get involved from the start.
• Building an athlete: Michelle will use a LEGO analogy to explain how nutrition builds strong, healthy bodies ready for sport and growth.
• The role of treats and sugar: Can you “exercise it off”? Is sugar really that harmful? A clear, age-appropriate discussion about moderation and healthy choices.
• Simple fueling strategies for busy families, including realistic tips for snacks, meals, and on-the-go options that support active kids.
• Segmented plate hands-on activity to help kids categorize foods, understand the best order of eating, and learn why it matters for energy and focus.