Elevate Athletics NorCal

Elevate Athletics NorCal Elevate Athletics NorCal helps girl athletes build speed, strength, vertical power, and confidence through structured performance training.

Built for competitive athletes.

06/09/2026

Sometimes the kid making questionable decisions is the same kid who used to beg for extra reps.

The same kid who loved their sport.
The same kid who worked hard.
The same kid everyone called a “natural athlete.”

Then adolescence happens.

New friendships.
New influences.
New pressures.
A growing desire to fit in and belong.

The teen years are full of temptation and opportunities to push boundaries. That’s part of growing up.

Which is why environment matters so much.

When girls are surrounded by teammates who work hard, coaches who care, and a culture that values effort, accountability, confidence, and growth, something powerful happens.

They begin to see themselves differently.

Strength and performance training isn’t just about getting faster, jumping higher, or becoming stronger.

It’s about giving young athletes a place where positive influences are the norm, where character matters, and where they are reminded of what they’re capable of becoming.

Because sometimes what a teenager needs most isn’t another lecture.

Sometimes they need purpose, community, and a room full of people moving in the right direction.

06/07/2026

And the years between 11 and 16 may be the most important years in an athlete’s development.

During adolescence, girls experience rapid growth, changing body proportions, hormonal shifts, and often a temporary loss of coordination. At the same time, confidence can begin to decline and injury risk—especially for ACL injuries—starts to increase.

What many parents see as clumsiness, awkwardness, or a lack of confidence is often a normal part of development.

This is why training matters.

Not to make girls train harder.

To help them learn how to move, jump, land, decelerate, change direction, and build strength safely during a critical window of growth.

When girls learn to trust their bodies, they don’t just become better athletes.

They become more confident athletes.

Strong girls become strong women.

06/07/2026

* Skip strength training
* Avoid sprinting
* Never learn proper landing mechanics
* Treat recovery as optional
* Hope talent does all the work

Athletic development isn’t complicated. Consistency with the fundamentals wins every time.

Strength. Speed. Power. Recovery.

Most athletes don’t need more tricks. They need more time doing the basics well.

06/05/2026

This training is not for beginners.

And no, that doesn’t mean athletes need years of weightlifting experience to be here.

Many of the girls in this program had never touched a dumbbell before they started.

What I’m looking for isn’t lifting experience.

I’m looking for athletes.

Athletes who move well.
Athletes who listen.
Athletes who work hard.
Athletes who want to improve.

The common denominator is the same:

They want to get better.

That’s the culture we’re building.

Not a room full of perfect athletes.

A room full of athletes committed to becoming better than they were yesterday.

Because athletic development starts long before the weights get heavy.

It starts with attitude, effort, coachability, and the desire to improve.

06/03/2026

Slam balls are simple, effective, and one of the safest ways to introduce power training across a wide range of ages and athletic abilities.

Athletes don’t have to worry about catching a barbell, learning a complex Olympic lift, or coordinating multiple pieces of equipment. They can focus on moving fast, being explosive, and applying maximum effort safely.

Slam balls aren’t just about making noise.

They’re teaching athletes to:

✔️ Produce force
✔️ Transfer force
✔️ Absorb force

All while building power, coordination, core strength, and athletic confidence.

From younger athletes learning how to move their bodies efficiently to older athletes developing greater power and explosiveness, slam balls can be scaled to meet athletes where they are.

Sometimes the simplest tools create the biggest athletic carryover.

06/02/2026

Why youth athletes?

Because they’re different.

The athletes who stand out are rarely the ones being pushed into it. They’re the ones asking for more. The ones who stay after practice. The ones who want to know how to jump higher, run faster, get stronger, and become more confident in their sport.

That’s who I built this program for.

Not the athlete whose parent is forcing them to be here.

The athlete who can’t wait to train.

The athlete who understands that improvement takes work.

The athlete who shows up ready to learn, compete, and challenge herself.

Because when motivation meets proper coaching, incredible things happen.

My vision has never been to create a room full of athletes who have to be here.

It’s to create a room full of athletes who want to be here.

The girls who are willing to put in the work today so they can become the athlete they want to be tomorrow.

Summer Schedule Update ☀️With warmer weather on the way, we’ll be moving our class times earlier for the summer.Starting...
06/02/2026

Summer Schedule Update ☀️

With warmer weather on the way, we’ll be moving our class times earlier for the summer.

Starting June 8th, our Monday and Wednesday classes will be held at 9:30 AM.

One additional schedule update: June 15–19 is Fair Week, so instead of our regular Wednesday class that week, we will meet on Friday at 9:30 AM.

Thank you for your flexibility as we navigate summer schedules, vacations, sports, and local events. I know there have been a few changes lately, and I truly appreciate everyone’s understanding and support.

Looking forward to a great summer of building strength, speed, confidence, and athleticism!

Summer Schedule
• Mondays: 9:30 AM
• Wednesdays: 9:30 AM
• Fair Week (June 15–19): Friday class at 9:30 AM instead of Wednesday

05/30/2026

Elevate Athletics NorCal was created because I saw a gap that too many girls fall into.

Girls are often expected to simply “play their sport” without ever being taught how to truly build strength, speed, coordination, confidence, resilience, and long-term athletic foundations.

As a mom of three girls, a longtime athlete myself, and someone who has coached fitness for years, I’ve watched firsthand how underserved female athletes are in sports performance and education.

At higher levels, many elite clubs and sports programs already understand how important strength and conditioning is — it’s built directly into their training systems, expectations, and fees because it matters that much for performance, durability, and long-term development.

But many younger athletes never get access to that foundation early enough.

Too many girls are training hard while missing the basics:
• strength
• movement quality
• recovery
• nutrition
• injury prevention
• confidence built through preparation

That’s what Elevate Athletics NorCal is about.

Not just creating better athletes — but helping girls build strong bodies, resilient mindsets, and confidence that carries far beyond sports.

My vision has never been about flashy workouts or burnout training. It’s about teaching girls how to move well, get stronger safely, understand their bodies, and build athleticism that lasts long term.

I want girls to learn:
• strength is a skill
• confidence can be built
• fundamentals matter
• consistency matters
• their bodies are capable of incredible things

My hope is that these girls grow into strong, confident young women who carry these lessons into every area of life long after sports end.

Foundation before flash.
Make every rep count.

How much protein does a youth athlete actually need?Current sports nutrition research suggests that active youth athlete...
05/30/2026

How much protein does a youth athlete actually need?

Current sports nutrition research suggests that active youth athletes generally do well with approximately 0.6–0.8 grams of protein per pound of body weight per day (about 1.3–1.8 g/kg/day) to support growth, recovery, strength development, and athletic performance.

A simple guideline for parents: (this is a guideline, not a rule)

➡️ Body weight (lbs) × 0.7 = daily protein goal

For example:
• 100 lb athlete = ~70g/day
• 120 lb athlete = ~85g/day
• 140 lb athlete = ~100g/day

But here’s the important part:

Protein matters, but overall nutrition matters more.

Young athletes perform best when they consistently eat enough total calories, carbohydrates, protein, healthy fats, and micronutrients to support both training and normal growth. Focusing on protein alone while under-fueling overall can limit recovery, performance, and development.

📚 Sources:
• International Society of Sports Nutrition Position Stand on Youth Athletes (2025)
• Nutrients Journal Review on Protein Requirements in Youth Athletes (2025)
• USA Lacrosse Sports Nutrition Guidance for Young Athletes (2025)

05/29/2026

I’ll be the broken record that never stops reminding youth athletes about the importance of sleep and recovery. So much of what we see — from injuries to burnout — can be traced back to poor recovery habits.

Most youth athletes are training harder than ever while recovering worse than ever.

Sleep is where athletes actually adapt to training:
• muscles repair
• the brain processes motor learning
• growth hormone is released
• the nervous system recovers
• energy, focus, and mood improve

Can you survive on less sleep? Sure.
But should you if growth, recovery, and performance are the goal? Probably not.

Over time, poor sleep usually shows up as:
• slower recovery
• nagging injuries
• poor focus
• emotional burnout
• stalled performance

The biggest performance enhancers for youth athletes usually aren’t flashy:
sleep, nutrition, hydration, strength, and consistency.

Because recovery is part of training — not separate from it.

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9452 Deschutes Road
Palo Cedro, CA
96073

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