What an athlete plate should look like

Cold and Flu has hit our teams!

There are many reported cases of sicknesses throughout Wayzata Hockey.  The best ways to stay healthy amidst the sickness are:

Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.

ANDAvoid touching your eyes, nose and mouth. Germs spread this way.

Flu viruses are thought to spread mainly from person to person through droplets made when people with flu cough, sneeze, or talk. Flu viruses also may spread when people touch something with flu virus on it and then touch their mouth, eyes, or nose. Many other viruses spread these ways too. People infected with flu may be able to infect others beginning 1 day before symptoms develop and up to 5-7 days after becoming sick. That means you may be able to spread the flu to someone else before you know you are sick as well as while you are sick. Young children, those who are severely ill, and those who have severely weakened immune systems may be able to infect others for longer than 5-7 days.

Try to avoid close contact with sick people.

While sick, limit contact with others as much as possible to keep from infecting them.

If you are sick with flu symptoms, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone for 24 hours without the use of a fever-reducing medicine.)

Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.

Clean and disinfect surfaces and objects that may be contaminated with germs like the flu.

Be Proactive
In Western culture today, people put more time and effort into being reactive to common sicknesses such as the flu, rather than being proactive. When the body is fueled with the staple processed and packaged foods of the Standard American Diet, the immune system is no longer strong enough to protect against illness. As such, these people are much more prone to sickness. Once they do develop the common cold or flu, their first instinct is to then go to the store for medication.

Fueling your body with the plants of the earth helps to promote strong immunity.

Eat Well and Hydrate
Proactive measures for taking care of your body and preparing to battle the numerous bacteria and diseases out there also include eating right and staying hydrated. So many of the plant-based raw fruits and vegetables have natural antioxidant and anti-inflammatory properties, can help to prevent nutrient deficiencies and even reduce fatigue. These raw foods fuel your body with all of the essential vitamins and minerals you need and jump start the immune system.

Drinking enough water is also especially important during cold and flu season. When your body begins to feel the effects of dehydration, it can no longer function at its best to ward off illness.

Tips For Feeding Your Child Athlete

Think nutrient-dense.

• By Joy D'Souza

X

Ask any athlete and they'll all tell you the same thing — what you eat before, during, and after a big game has a huge impact on your overall performance.

To help your little one make it to the big leagues you need to feed them right. "Kids need energy for sports and play, so it's important that they're consuming a nutrient-dense snack about an hour before their activity that contains carbohydrates and maybe a little bit of protein and fat," registered dietitian Sarah Remmer who specializes in child and family nutrition, tells HuffPost Canada.

Below, Remmer shares her tips for feeding your child before, during, and after game day. Plus, she explains the importance of creating a healthy relationship with food for the whole family.

GETTY IMAGES

How To Prep The Night Before

"Children should consume a nutritious, balanced meal that contains vegetables and/or fruit, whole grains and protein the night before game day."

Instead of always going for the usual suspects like rice and bread, Remmer suggests trying whole grains or starchy vegetables like quinoa, barley, sweet corn, and yams. Protein-rich items like fish, eggs, and lentils will also round out the meal. And of course, dinner wouldn't be complete without a serving (or two) of veggies and/or fruit.

"Hydration is important too," adds Remmer. "The best hydrating drink is water — milk is also hydrating, as well as soups and smoothies".

What To Eat Before The Game

"For a boost of energy right before, something energy-rich, but low in fibre, protein, and fat — like a granola bar, a banana, or an unsweetened dried fruit bar would work well. Too much protein, fibre, or dietary fat right before activity isn't a good idea, because these nutrients are digested slowly and can cause stomach upset if consumed right before sport. It's also important to hydrate before, during, and after activities, especially when it's hot out!"

GETTY IMAGES

What To Eat After The Game

"Within 30 minutes of sport, athletes should consume carbohydrates such as fruit, a granola bar or a glass of milk. Milk also contains protein and is a fluid, making it the perfect post-sport snack. Two hours later, children should consume more carbohydrates as part of a balanced meal (with protein and fat) to assist in rebuilding muscles and replenishing energy," says Remmer

How Many Calories Do They Need?

"A young, competitive athlete has higher energy requirements than the average child (anywhere from 500-1,500 additional calories per day), so it is important that meals and snacks are being offered frequently (at least every three to four hours), and that they are — for the most part — energy- and nutrient-dense," says Remmer.

Children should consume three balanced meals and two to three snacks daily. Meals may also need to be divided into smaller meals depending on training schedules.

NYCSHOOTER VIA GETTY IMAGES

Skip The Sugary Drinks — Unless They're Long-term Competitors

"Most kids won't need energy drinks for sport," says Remmer, who notes that there are excess calories and sugar found in these beverages. "For competitive athletes who are participating in sports longer than 60 minutes, or for activities taking place in hot, humid conditions, sports drinks containing 6-8% carbohydrates (such as Gatorade) as well as electrolytes are recommended to replace energy, fluid, and electrolyte losses."

For everyone else, water should do the trick. Though the amount consumed depends on various factors such as age, climate, and weight, Remmer says young athletes benefit from two to three cups of water two to three hours before a sporting event. Then, while playing, athletes should consume 150-300 mL of water every 15-20 minutes.

Encourage A Healthy Relationship With Food

"Avoid any weight/diet talk, talk positively about your own body and your child's, and focus on all of the amazing things that your child's body can do," says Remmer.

She suggests taking the Ellyn Satter approach to "Division of Responsibility When Feeding Children," especially when feeding child athletes.

"The entire family should be served the same meals, and focus should be on balance, nutrition and enjoyment. Encourage kids to eat according to their natural hunger cues, eat foods that they love and enjoy, encourage (not pressure) them to try new foods and make meals positive," she added.

Bantam A Final: Osseo Maple Grove 5 - Wayzata 2

Robert Bymers had 22 shots.  Waiting on score sheet

Bantam B1 Final: Wayzata Blue 2 at Armstrong/Cooper 1

Wayzata dominated the game outshooting their opponent 38-19.  Calvin Mathe stopped 18 shots.

Wayzata scored both of their goals in the 1st.   Henry Strom from Evan Pittman at 7:34 and Quint Rubald from Ryan Gearan at 5:15.

Armstrong scored their goal at 12:33 of the 2nd.

Wayzata got 4 penalties.  Andrew Clark, Henry Strom, Henry Dau got to be on the score sheet for penalties.

Armstrong only had 2 penalties in the game.

5 Reasons to Keep “Fat Burner” Supplements Away from Young Athletes

5 Reasons to Keep “Fat Burner” Supplements Away from Young Athletes

Kids, teens, and adults are usually bombarded with media messages about weight loss at the beginning of the new year. Many young athletes face a double helping of this pressure because weight loss and/or fat loss is often touted as a path to improved athletic performance. While [this article] (link to Andrew’s article) provides advice on how to talk with a young athlete who expresses a desire to lose weight, it’s also important for parents and coaches to learn about some of the supplements kids may be tempted to use.

Ingredients to Watch Out For

To be clear, there are no known dietary ingredients or supplement that measurably or consistently alter body composition or metabolism to result in loss of fat, or a change from fat to muscle. But there are several dietary ingredients that are often advertised to promote weight loss. In a 2006 study, it was revealed that 11% of US adolescents aged 14-19 have used weight loss supplements[1]. However, weight loss products are fraught with false promises and health risks that should be evaluated seriously by parents and discussed with kids. Below is a table from a study published in 2003 [2] listing ingredients that are commonly advertised in weight loss products.

Ingredients commonly found in weight loss products	Actions (or advertised actions)
Ephedrine or pseudoephedrine (from ephedra [ma huang] or country mallow [Sida cordifolia]), caffeine, theophylline, theobromine (from cola nut, guarana, or mate), bitter orange (citrus aurauntium) Bladderwack (fucus vesiculosus), 7-keto-DHEA	Stimulants. Can interact with medications, caffeine in other foods and drinks, and come with all of the side effects of stimulants (restlessness, insomnia, racing heart, etc.)
Chromium picolinate, conjugated linoleic acid, carnitine, green tea, gymnem sylvestrea beta-hydroxymethybutryate, pyruvate, hydroxycitric acid (garcinia cambrogia), brindleberry	Often advertise to modify metabolism but with little to no proof
Ginkgo biloba, St John’s wort, Yohimbe	Often advertised to decrease stress- or depression-related eating, again with little to no proof
Soluble fibres (eg, glucomannan, psyllium, methylcellulose, pectin)	Advertised to make you feel full
Chitosan	Advertised to block the absorption of fat
Buckthorn bark and berry, Cascara sagrada bark,, flaxseed, manna, psyllium seed husk, rhuubard root, senna leaf and pod	Laxatives. Do not actually make you lose weight. Can cause side effects associated with laxative use (diarrhea, abdominal discomfort, bloating).

Focus on “Fat Burners”

Supplements marketed as “fat burners” are typically packed with stimulants, including (but not limited to) caffeine and the rest of the ingredients listed in the top row of the table above. While some of the ingredients in supplements marketed as fat burners may slightly increase lipolysis (the breakdown of fat), the primary effects of these supplements – and the primary dangers – are related to the stimulants.
1. Inadequate nutrition
Stimulants can temporarily enhance mental focus and the feeling of being “energized,” and thereby suppress appetite. This is the main way weight loss supplements promote caloric restriction, which then leads to weight loss. Significant caloric restriction can be particularly troublesome for kids and young athletes because it reduces intake of nutrients necessary to support growth, activity, and recovery. In addition to energy, kids get most of their vitamins and minerals from food. Weight loss supplements disrupt normal nutrient intake, which can leave kids low on calcium, iron, fat-soluble vitamins, and other important nutrients.
2. Jitteriness/Nausea/Trouble Sleeping
Adults commonly use stimulants – mostly caffeine – to increase alertness and mental focus. They consume coffee in the morning to “wake up” and caffeinated drinks later in the day to “stay awake.” Kids and young athletes have far less experience with stimulants and are not habituated to the amounts of caffeine adults commonly consume. To up the ante, weight loss supplements often contain considerably higher amounts of caffeine and other stimulants compared to a cup of coffee or a caffeinated soda. When exposed to large doses of stimulants with little or no tolerance already built up, kids and young athletes are more likely to experience adverse reactions. They may feel jittery or lightheaded, experience a racing heart rate, sweat profusely, and feel nauseated. These effects may last longer than they anticipate, leading to insomnia. Over-exposure to stimulants can even lead to heart arrhythmias.
3. Dehydration
Adults who commonly consume caffeine adapt to its mild diuretic effect. Kids and young athletes who are not habituated to caffeine are more likely to become dehydrated after consuming stimulants. This risk is exacerbated by loss of appetite and/or nausea, because a significant portion of a person’s daily fluid intake comes from food.
4. Inability to Focus (over-use of stimulants)
The stimulants in weight loss supplements may increase alertness and improve focus for a little while, but these effects diminish with continual use. Mental and physical rest are essential for refreshing a person’s ability to focus, which is particularly important for success in school and sport. Stimulants cannot overcome fatigue, and young people who use stimulant-heavy weight loss supplements quickly find it difficult to focus, study, or stay on task.
5. Short Cut Mentality
Perhaps even more important than the acute negative effects, weight loss supplements encourage the idea that short cuts are acceptable in place of hard work. Throughout life, healthy weight management is best achieved through healthy food choices, eating to support an active lifestyle, and exercising for both health and performance. Improving sport performance, getting good grades, and earning the respect of your peers all take time and hard work, and weight loss supplements – like other forms of short cuts – devalue the commitment and work ethic parents and coaches try to encourage in young people.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2654846/

[2] https://www.ncbi.nlm.nih.gov/pubmed/16215034

Bantam AA Final: Maple Grove 6 - Wayzata 0

According to a YHH staffer, this game was over after the first 13 seconds after Osseo-Maple Grove's Henry Nelson scored on a shot from the point to give the Leafbirds a 1-0 lead that they would carry until the final buzzer while adding five more scores. The Leafbirds snuffed out any chance of a Trojan comeback attempt with a goal scored with just .1 seconds left on the clock in the first, giving Osseo-Maple Grove a 4-0 lead and essentially clinching the win for the Leafbirds. Kyle Kukkonen was named as the game's Most Valuable Player after recording two goals and an assist for Osseo-Maple Grove. Kukkonen's most impressive point of the evening came after a three-on-one for the Leafbirds, as the Michigan Tech commit played tic-tac-toe with Justin Janicke and William Matzke before Janicke converted the goal. Although the goal put the Leafbirds up 5-0, Wayzata and Osseo-Maple Grove alike applauded the display of pure skill. Janicke also finished the game with two goals, and Matzke concluded the win with a goal and three assists for the Leafbirds. Above is from YHH..... Here is the link if you would like to read. http://www.youthhockeyhub.com/news_article/show/880652?referrer_id=967184

Pee Wee AA Final: Wayzata 4 - White Bear Lake 0

Will Ingemann  was strong in goal today getting the SHUTOUT! Wayzata outshot White Bear lake 37 -14. Wayzata dominated the game. Wayzata's play was just too much to White Bear Lake to handle. Wayzata Goal- 1st period 14:30- Jake Mattson from Brooks Gengler Wayzata Goal- 1st period 5:26- Jack Hartle from Luke Miller and Justin Lesser Wayzata Goal- 2nd period :08- Andrew Owen from Dylan Kleyman Wayzata Goal- 3rd period 7:43- Jackson Hill from Brad Little Penalties- Wayzata 2 - WBL 6 Dylan Kleyman,Brooks Gengler

Peewee A Final: Delano 5 - Wayzata 2

Gage Alstead stood on his head facing 44 Delano shots. Delano outshot Wayzata 44-18. Wayzata jumped out to a 2-0 lead but couldn't handle Delano's size and speed. Wayzata Goal: 1st period 7:50 - Brittan Alstead from Micheal Reem Wayzata Goal: 2nd period 12:13- Jack Anderson from Caleb Koskie Delano Goal: 2nd period 11:00 Delano Goal: 2nd period 5:10 Delano Goal: 2nd period 3:07 Delano Goal: 3rd period 10:33 Delano Goal: 3rd period 6:01 Penalties: Wayzata 2 - Delano 1 Caleb Koskie, Alec Score

Bantam B1 Final: Wayzata Blue 4 - Prior Lake 2

Calvin Mathe had 22 shots in the victory.  It was a very good team win as there was 4 different goal scorers.  Jack Carlson, the old Minnesota Northstar enforcer was the ref for the game.

Period 1

8:52 - Wyatt Peterson from Ryan Gearen and Quint Rubald
4:20 - PL goal
1:22 - PL goal

Period 2

12:23 - Andrew Clark from Ryan Gearen
10:40 - Jack Brandt from Harrison Dau, William van Aaren

Period 3

5:06 -  Evan Pittman from Matthew Harries

Peewee B1 Final: Wayzata Blue 4 - Stillwater 2

Henry Kirt was solid in goal for Wayzata. Stillwater jumped out to a quick 2-0 lead and Wayzata scored 4 unanswered goals. Goal 1 5:21 of the 1st- Eric Nordseth from Jonathan Chang Goal 2 11:10 of the 2nd- Bobby Alexander from Nick Damburg and Cameron Kirschner Goal 3 3:05 of the 2nd- Blake Edworthy from Micheal Schreiner and Cameron Kirschner Goal 4 2:07 of the 2nd- Luke Lam from Nick Nordstrom Penalties- Jonathon Chang, Ryan Friedhoff, Wyatt Phillips Stillwater had 7 penalties to Wayzata's 3.

Peewee B1 Final: Wayzata Gold 5 - Tartan 1

Henry Bellone was strong in the Wayzata goal stopping 20-21 shots as Wayzata outshot Tartan 28-21. The Tartans scored 4 minutes into the game and then scored at the end of the 1st period to tie the game up. Wayzata then went on to score 4 unanswered goals in the 3rd period. Goal Tartan- 1st period 10:20 Goal Wayzata- 1st period 1:28 - Sam Ask from Jordan Vanvalkenburg Goal Wayzata- 3rd period 9:04 - Adam Christopherson unassisted Goal Wayzata- 3rd period 6:50 - Jonah Mogeni from Brady Bocksell Goal Wayzata- 3rd period 6:10 - Joel Mogeni from Ben Keurin Goal Wayzata- 3rd period 5:29 - Adam Christopherson unassisted

Bantam A at Osseo Maple Grove Tuesday, January 30 8:15pm – 9:15pm Maple Grove C

Peewee B1 Final: Woodbury Royal 4 - Wayzata Gold 1

Trey Albertini was in goal for the game and stopped 14 of 18 shots. Wayzata had15 shots. Jonah Mogani started the game off with a goal. Jordan Vanvalkenburg got the assist. Where Wayzata lacked in scoring the made up for it in the penalty box. Brady Bockwell,Sam Ask, Tyler Lyke,Jonathon Primul got on the score sheet with penalties.

Peewee AA Final: Rochester 4 - Wayzata 2

Will Ingeman had 17 shots stopping 14 of them. Rochester scored an empty net goal. As Wayzata outshot Rochester 33-18. Johnny Hendrickson had both of Wayzata's goals with Justin Lessor and Rhys Wallin assisting on the 1st goal. Rochester scored 2 power play goals. Justin Lesser, Brad Little, Dylan Kleyman are got on the scoresheet with penalties

Bantam AA Final: Wayzata 6 - Elk River 1

Peewee AA Final: Minnetonka 5 - Wayzata 0

Wayzata was outshot 26 - 24. Evan Turek manned the pipes for Wayzata.

Justin Lesser and Jake Mattsen were not going to get denied to get on the scoresheet.  They got the Wayzata penalties.

Bantam A Final: Osseo/Maple Grove 2 - Wayzata 1

Joshua Koskie stopped 18 of 20 shots as OMGHA outshot Wayzata 20-13.

OMGHA scores in the 1st and 3rd.
Brendan Dielman scored Wayzata’s only goal in the 2nd period.

Peewee B1 Final: St. Michael/Albertville 6 - Wayzata Gold 4

Henry Bellone faced 17 shots as Wayzata outshot their opponent 30-17.

Wayzata got on the board first with a goal by Jonathan Pribula and a assist by Zach Pettit.   Zach Pettit scored Wayzata second goal with a helper by Jonah Mogani.  

St.Micheal and Wayzata traded goals in the 2nd. Wayzata's goal was scored by Tyler Lyke. Assisting on the Lyke goal was Joel Mogani and Jacob Leisen.

St. Micheal went on a tear scoring 5 goals in the 3rd.  Wayzata's 4th goal was scored by Jonah Mogani.

Ben Kearin got on the scoresheet with a penalty.

Peewee AA Final: WBL Tourney Rogers 4 - Wayzata 3

Will Ingelman stopped 18 of 22 shots. Stopping a barrage of shots in the 1st period as Wayzata for outshot 22-18. Rogers scored 2 goals in the 1st. Jake Mattson scored at 10:20 of the 2nd for Wayzata's first goal with the assists by Kasen Sauer, and Dylan Kleyman. Johnny Hendrickson scored Wayzata's 2nd goal with assists by Luke Miller and Brooks Gengler to make the score 3-2. Rogers score at 4:24 to make it 4-2. Dylan Kleyman scored at 10:16 of the 3rd with the assists going to Jake Mattson, Brad Little. Kasen Sauer and Brad Little got on the sheet with penalties

Bantam AA Final: Wayzata 7 - Hermantown 1

Pee Wee AA Final : Wayzata 6 - Hasting 2

Evan Turek was lights out in the win for Wayzata. Justin Lesser scored at 8:21 of the first with the assist from Jackson Hill. At 5:23 Kasen Sauer passed to Jackson Hill for Wayzata's second goal. Hasting scored to round out the scoring in the 1st. Wayzata scored the only goal in the 2nd. Jake Mattson, from Brooks Gengler and Rhys Wallin Wayzata 3 goals in the 3rd were scored by Rhys Wallin x 2 and Johnny Hendrickson. Luke Miller, and Justin Lesser got assists.

Bantam AA Final: Wayzata 5 - White Bear Lake 2

Peewee B1 Final- Eagan 2 - Wayzata Gold 1

Trey Albertini was solid in the Wayzata goal stopping 19 shots.  Jacob Leisen scored Wayzata's only goal in the 3rd period.

Bantam B1 Final- Wayzata 3 - Minneapolis 0

Calvin Mathe had another strong performance stopping all 20 shots to get the shutout.   Wayzata outshot Minneapolis 32-20

William van Aaren opened up the scoring at 9:32 of the first with an unassisted goal.    Quintin Rubald scored Wayzata's 2nd goal at 10:37 of the 2nd, followed by Harrison Dau goal at 5:28 of the period Dau's goal was assisted by Jack Brandt.  This was all the scoring Wayzata needed as Mathe shut the door in the 3rd.

Minneapolis won the penalty race getting 3 penalties to Wayzata's 1.   Quintin Rubald got on the board with the penalty

The Olympic Medalist

https://www.theplayerstribune.com/brandon-slay-usa-wrestling-olympics-rio/

Dear Olympic Medalists,

Let’s fast forward to the end of the Olympics. You’ve obtained your life goal, reached the top of your personal Everest and won a gold medal. Congratulations. Your countless hours of work, sacrifice and tears have paid off. Here’s what’s going to happen next.
You have this gold medal around your neck and you go back to your hometown and they have a parade for you down Main Street. Thousands and thousands of people show up. You’ll take pictures, shake hands, sign autographs, kiss babies, the works.
Then it’s going to end. People have to go back to work or school or take care of their children at home.
But before you know it, the streets are empty, everything’s gone back to normal, and you’ll be back at your house, lying on your couch, looking at this hunk of metal you’ve worked your entire life to get.
Not exactly how you pictured it, right? You thought it was going to last forever, that the party would never end.

Photograph By Henry Bargas/Amarillo Globe-Gazette/AP Images

You’ll feel depressed, lost. Your next thought is going to be: That’s it?
It doesn’t have to be, though. Not if you’re prepared. Not if, before the opening ceremony you asked yourself one, simple question:
Why?
“Winning isn’t everything, it’s the only thing.”
That Lombardi quote is drilled into every athlete’s head from the first moment they put on pads or dribble a ball.
It’s a lie.
It creates a false motivation, and makes people compete with fear. Because if winning is everything, then you’re nothing if you lose.

That why is important. That’s what I want you to think about before you jump off that starting block or dive into that pool:
Why are you doing this?

In high school and college, I wanted to win so, so, so, so, so bad that the fear of losing was almost crippling. I’d wrestle real tight, get tired a lot faster, make mistakes I normally wouldn’t make. I’d actually do a lot better against wrestlers from Iowa and Penn State — traditional wrestling schools — than I would guys from the Ivy League because, against the Ivy League guys, I was so consumed with the fear of losing. There was an added weight on me in those Ivy League matches, because the University of Pennsylvania, my alma mater, was expected to be the Ivy League champions in wrestling.
I still won a bunch of matches — I was a three time Texas State Champ, got second in the NCAA’s twice — but I often wonder how I would have competed if I had had a better understanding of why I was wrestling .
That why is important. That’s what I want you to think about before you jump off that starting block or dive into that pool:
Why are you doing this?
If you’re competing just to win you’re going to be disappointed either way. Defeat is devastating, and victory is fleeting.
A year before I wrestled in the 2000 Olympics, I had this moment of clarity.
I want to be an Olympic champion, but is that the most important thing in my life?

No. No it’s not.
I realized that being a champion wasn’t the end-all and be-all. I couldn’t let it define me, one way or the other. My faith, family, friends and integrity were the most important things to me. Everything else was secondary.
It brought me to an understanding: Why am I doing this? Why am I running sprints until I dry heave? Why am I cutting weight? Why am I lifting weights four times a week? Why am I running up the incline, and just basically putting my body through the ringer, physically, spiritually, and mentally?
Love. That’s why I was doing this. I love wrestling, and the process behind it. I love getting better every day, making myself the best wrestler — and person — I can possibly become. To me, it wasn’t about the medals or the glory or the accolades. It was just about my love for the sport, and everything  surrounding it. Whether I won or lost didn’t matter — all that mattered was whether I gave it my best effort.

Photograph By David Guttenfelder/AP Images

I was like Rocky at the end of the first movie. He told Apollo Creed he didn’t want a rematch because he knew, whether he won or lost, that he gave that fight everything he had.
For the first time in a long time, I could wrestle freely.

In wrestling, you can actually challenge the outcome of a tightly-contested match. Russia did just that.

It’s a good thing, too, because I had to go through a brutal gauntlet to win the gold medal in 2000.
Before I could even advance to the medal round, I had to wrestle the defending Olympic champion, a Russian named Buvaisar Saitiev who hadn’t lost in six years. He wasn’t a totally flawless wrestler, though. He was susceptible to a double leg takedown and a gut wrench.
Those just happened to be my two best moves. I knew exactly how to attack him.
So I went out there and got ahead 3-0. But then I came out of my strategy, took some single legs on him and he actually ended up scoring on me. Now it’s 3 to 3, and we go into the second period. He knew my strategy, and he wasn’t going to take any risks. I looked for scoring opportunities, but none were there. He tied the match, and we went into overtime.
Overtime in wrestling is sudden victory (I don’t like to call it sudden death). I immediately went back to my strategy, got him in a double-leg, and won. That was the greatest win of my career because that wrestler went on to win the gold medal in 2004 and 2008. He was a three-time olympic champion, and that was the only match he lost in four olympic tournaments.
Except, I wasn’t able to enjoy it immediately, because there was a chance I actually didn’t win. In wrestling, you can actually challenge the outcome of a tightly-contested match. Russia did just that.
My coach came to me and said “Brandon, just letting you know, they protested the match, and there’s a chance you may have to wrestle him again in 45 minutes.”
Come on.
My brain started swimming.
How would I wrestle another match?
Would I do the same thing?
He’s going to know all of my moves!
Then I stopped, took a breath, and thought about why I was doing this.

I love wrestling, and this is a great opportunity to just have some fun with it.
I was ready. Then coach came and snapped me out of my reverie.
“Hey, Brandon, you’re good. They lost the protest.”
I wasn’t really relieved by the news. I was ready to go one way or the other, because of my perspective.
That mindset helped me later on in the gold medal round, when I lost to Alexander Leipold of Germany. After that match, we had an after-party for all of the supporters, friends and family. I thanked them for everything, and then I told them that I knew there was more to life than gold medals.
That was my message as I started speaking at schools around Amarillo, Texas. A few weeks after the match, though, it was revealed that Leipold had tested positive for Nandrolone. The gold medal was mine. It was an honor, but it also didn’t change my message. My silver medal wouldn’t define me, and neither would my gold.

Photograph By Lynsey Addario/AP Images

I knew I couldn’t stay on the summit of my personal Everest for long, because it’d consume me.
If you’re competing with the idea that it’s really gonna fulfill you and clear away all of your problems, you’re in for a rude awakening. Believe me, I’ve been there.
“I’m the champ. I’m the man, the myth, the legend. I’m awesome, and everything is going to be easy for the rest of my life.”
It just doesn’t work that way.
It’s great to have goals, but you also need to keep in mind that life goes on whether you reach them or not. You can’t be an Olympic athlete for your entire life. Value your education, and have another goal, another Everest to summit. Know what’s next.
After coaching at the Olympic Training Center the last eight years, I’m moving on to a new Everest. I’ll probably never summit this one, because my work will never be complete. That’s all good for me.
I’ve accepted the position as the Executive Director of the Pennsylvania Regional Training Center. I look forward to training future Olympians and leaders of this country. I want to help young wrestlers find their “why,” and change the trajectory of young adults. I’m honored to have the chance to give back to Penn, a place that gave so much to me.
I realized that if I could share my story with kids that are on the precipice of throwing their lives away, maybe I could pull them back from the edge. I went through what a lot of them are going through: divorced parents, living with my grandma, growing up in a rough environment. I can relate to them, and show them that life doesn’t have to go south.
I’ll never forget an email I got from a kid after I spoke at his school:
“Hey Coach Slay, what you said meant so much to me. I’ve been using my parent’s divorce as an excuse to make bad grades and fail. You made me realize that that’s a bogus excuse. I’m going to get on the right track.”
Your next goal might be completely different. Just make sure you have one, whatever it is.
Winning isn’t everything. It’s not the only thing. It’s just one of the many things that matter in life.

Brandon Slay

Contributor

Bantam AA Final- Wayzata 8 vs Bloomington- Jefferson 1

The One Simple Phrase to Change Your Parenting Mindset

The below article from 

https://www.positiveparentingsolutions.com/parenting/one-simple-phrase-change-parenting-mindset-forever?inf_contact_key=a9d8aad5ad403ef56fda2b0756b47a191e0cc146dcc4e313b76151ecc2d3616a


Let’s be honest. We love our kids to pieces, right? But parenting is exhausting – especially when we add in sports, extracurricular activities, family obligations, keeping the house in order, getting a semi-decent meal on the table, our own jobs – and oh yeah – having any semblance of a life. Sometimes it feels like we’re barely surviving rather than thriving.
Sound familiar? I get it. I’ve been there and done that. However, there’s a flip side of the coin that’s made a huge difference to me as a parent and to the way I approached my days.
In fact, it totally changed my perspective.
How? Through the thoughtful words of another parent. Years ago, an insightful minister in my church was getting ready for her son’s upcoming wedding. She shared a perspective that has stayed with me ever since. After offering some reflection on twenty years of being a mom and watching her little boy become a man – she challenged our congregation to shift our internal conversations from “I have to” to “I get to.”

Instead of “I HAVE to” go to soccer practice, (basketball, football, theatre, dance – fill in the blank) – think — I GET to support my child’s ambitions. I get to watch them grow stronger and more well-rounded. I get to be there for their ups and their downs. I get to spend uninterrupted time in the car with them as we carpool for the millionth time. I get to fix them a meal and hear about their day or even glance over to see them sleeping in the seat beside me as we drive home from a long day. I get to teach them to appreciate their talents by encouraging their dreams and nurturing their gifts. I get to be part of taking my child from infancy to adulthood and hopefully share a whole lot more after that.
Now there was an Aha! moment. It stops you in your tracks. Because they really ARE only little once. They really are under your roof for such a short time. There’s a whole lot of firsts and seconds and thirds – memories to be made as we’re raising our children and if we are blessed enough to GET TO be there for those – wow, that’s a gift. Right?

Will there be times when the last thing we feel like doing is sitting in the blazing sun watching a sporting event, or climbing aboard a bus with a 60+ teenagers (and that awesome combination scent of sweat, body odor, and WAY too much spray cologne)? Oh yeah. Will there be times you’re wiped out from work but you race to make the opening curtain anyway? Absolutely. Will you have a to-do list a mile long and find yourself doing laundry late one night or making the mad dash to the store at six in the morning for something you forgot and wondering if it is all worth it? Yep. Every bit of it and then some.

Here’s what I can share with you though. Both of my guys are in college now and they live away from home. They are no longer little boys. They are fun, faithful, amazing young men and yes, and I got to enjoy all those precious moments. I wouldn’t trade those tiring days for anything in the world.
Closing chapters on stages of parenting can be bittersweet. But yes – it’s worth it. So next time you’re exhausted and thinking I have to…. stop. Breathe. Take a look at your kid and change your words to “I get to.” Say it out loud, “I GET to take you to practice today!!” It’s powerful. It’s a game-changer. I promise.

Pee Wee B1 Final- Prior Lake Gold 3 - Wayzata Blue 1

William Schneider played extremely well to keep his team in the game.

There was no scoring in the first.  Prior Lake scored 2 goals in the 2nd.  Wayzata scored their only goal in the 3rd.  Eric Nordseth passed it to Cannon Gullet for the Wayzata goal.

Cameron Kirchner and Wyatt Phillip got on the sheet with penalties for Wayzata.

Peewee AA Final- Wayzata 7 - St. Michael / Albertville 1

Evan Turek stopped 17 shots as Wayzata outshot their opponent 22-17.  

Wayzata did an excellent job moving the puck and spreading out the points

Luke Miller had a 5 point night scoring 4 goals and notching 1 assist.  Johnny Hendrickson had a 3 point night scoring 1 goal and getting 2 assists.  Rhys Wallin and Jackson Hill each scored a goal.

Jake Mattson, Brooks Gengler x 2 , Justin Lesser, Kasen Sauer,  Rhys Wallin x 2, Jack Hartle  all got on the sheet with assists.

Rhys Wallin, Johnny Hendrickson, Dylan Kleyman, Justin Lesser, Kasen Sauer all got on the score sheet with a penalty.

Bantam A Final- Roseville 4 - Wayzata 3

Robert Bymers stopped 19 of 23 shots in a penalty filled game at Mariucci Arena.  Roseville and Wayzata each scored 2 goals in the 1st.  The rest of the scoring was in the 3rd.

Spencer Corbett scored the first Wayzata goal from a pass from Cashin Naeve.  John Mattson scored the 2nd Wayzata goal with an assist by Joel Ostapeic.

Joel Ostapeic scored an unassisted goal in the 3rd.

Wayzata had 7 penalties to Roseville 6.

Anthony Tomczik, Wyatt Carlson, John Mattson, Dylan Nelko, Brendan Dieleman, Joel Ostapeic, and Mason Osberg got on the sheet with penalties

Bantam B1 Final- Wayzata Blue 3 - Osseo/Maple Grove 1

Wayzata beat #1 ranked Osseo/Maple Grove. Calvin Mathe was stellar in the goal stopping all but 1 of Maple Grove's shots on goal.

Jack Brandt opened the scoring at 12:41 of the 1st period.  The goal was assisted by Willem van Aaren.  Harrison Dau got a pass from Jack Brandt for a shorthanded goal at 11:46 of the of the 2nd.  Maple Grove got on the board with a goal with 27 seconds left in the 2nd period. Matthew Harries closed the comeback attempt with an empty net goal.  

Quint Rubald was very aggressive getting a couple penalties.

Peewee A Final- Breezy Point Ice fest Consolation Wayzata 4 vs Bismarck 3 OT(SO)

Jon Hanson was a rockstar stopping 28 of 31 shots and to make it really exciting he stopped 2 of 3 shots in the shootout.

Wayzata got on the board in the first 2 minutes.  Brittan Alstead got a dish from Caleb Koskie to score the 1st goal.  Bismarck bounced back with 2 goals.   Wesley Kavanagh tied up the game with the assist from Caleb Koskie.  Jack Anderson scored the go ahead goal on the power play with a beautiful pass from Alec Score.  Bismarck tied the game late in the 3rd.

Wayzata ran into to penalty trouble and did an excellent job killing penalties late in the 3rd and in overtime.

Brittan Alstead and Jibber Kuhl scored on their shootout attempts.   Jon Hanson stopped the 1st and 3rd shoot out shots which gave his team the win.

Alec Score, Colin Adams, Jibber Kuhl, and Jack Anderson got on the sheet with the penalties.

Pee Wee AA final- Wayzata 2 - Rochester 1

Will Ingman was solid in goal stopping 20 shots as Wayzata out shot a the 10th rank team in the state 26-21.

Rochester led of the scoring with a power play goal in the 1st.  There was a not scoring in the 2nd. Wayzata came out strong in the 3rd scoring 2 goals.  Johnny Hendrickson scored the 1st goal with the assist going to Jackson Hill.   Justin Lesser scored the game winner that was assisted by Kasen Sauer and Johnny Hendrickson.

Rochester won the penalty race with 7 penalties to Wayzata's 4.   Dylan Kleyman, Elijah Moore, Johnny Hendrickson, and Justin Lesser each got on the sheet.

6 Ways Youth Athletes Can Improve Their Sleep

Having the best training regimen or nutritional plan in the world doesn’t mean a thing if an athlete is getting poor sleep.

A lack of sleep can have a number of consequences in young athletes. For starters, being tired can delay their reaction time and increase their frustration when learning a new skill more quickly than a well-rested athlete. Fatigue can also amplify mental stress, anxiety, and make athletes feel more exerted than they actually are.
It’s also impossible for muscles to properly repair themselves and grow stronger after a tough workout without sound sleep. During sleep, hormones are released that allow the body to not only get back to where it was before the tough workout, but have even more strength and endurance for the next one.
Studies show that nine hours of sleep a night is the magic number for youth athletes. If that seems difficult to achieve, consider these simple tips that will help athletes fall asleep faster and on a more consistent basis.

1) Cut the caffeine 

Caffeine is a stimulant, and stimulants don’t mix well with quality sleep. Even three to five hours after being consumed, the effects of caffeine can continue to work.  
If an athlete has a target bedtime of 9PM, it’s a good idea to cut the caffeine at 4PM or earlier. If they still have trouble falling asleep at night, it’s not a bad idea to stop drinking it even earlier, and to reduce the amount consumed.

2) Set a routine

Just as athletes should prepare the same way before every game, getting great sleep requires going through a great bedtime routine beforehand. This will be different for everyone, but usually it’s just a series of small habits done every night to let the brain and body know that it’s time to wind down and go to sleep.
Some examples of these small habits in a good nighttime routine could be brushing and flossing, putting on comfy pajamas, reading a fiction book, or journaling. It’s also important to try and go to bed at the same time every night, and to keep the bedroom as a space solely for sleeping, not for doing homework or checking social media.

3) Eliminate bluelight (and all light) 

Our bodies produce a hormone called melatonin when it gets dark outside. Melatonin helps us get sleepy, but its production is limited when we stare at computers, TV, or smartphones before bedtime. Even allowing any sort of light into the bedroom also makes it harder to fall asleep.
To keep the normal circadian rhythm intact, stop looking at screens an hour or two before bedtime. If that seems too difficult, there are apps that will eliminate the amount of bluelight that devices emit at night. Blackout curtains are also a great way to block out light coming through windows and to tell the body that it’s time to go to sleep.

4) Nap responsibly 

An athlete having trouble getting the recommended amount of sleep can supplement the time they do get with short naps during the day.
Naps as short as 30 minutes have been shown to improve the mood, alertness, and reaction times in youth athletes. Just make sure that these naps don’t go too long, and aren’t taken too close to bedtime.

5) Add white noise

Many people love having some sort of background noise in their bedroom while they sleep. Not only are these sounds soothing, they also cover up any outside noises that might interrupt sleep. This is especially helpful if your athlete is one of the first people in the household to go to bed.
A fan is often enough background noise to help drift into sleep peacefully. There are also noisemakers that produce white noise or other soothing sounds (such as ocean waves or birds chirping) that can be purchased. Note that having the TV on does not count as quality background noise (see #3).

6) Invest in sleep 

We spend roughly a third of our lives asleep. That’s why choosing a quality mattress that your child finds comfortable is so important.
Even if they follow all the other steps above, having an uncomfortable mattress can make or break an otherwise good night of sleep. Note that a more expensive mattress doesn’t necessarily means it’s better. Always lay on a mattress in the store and take advantage of any trial periods that are offered so you can create the perfect bed, and the perfect night’s sleep.
Sources:
http://nyshsi.org/wp-content/uploads/2012/08/NYSHSI-SLEEP.pdf
https://sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep
https://sleepfoundation.org/sleep-news/sleep-athletic-performance-and-recovery

Peewee B1 Final- Minnetonka Black 4 - Wayzata Blue 0

Henry Kirt did his best to keep his team close but Minnetonka came ready to play.

When you are playing a tough defensive team the best way to get on the scoresheet is with a penalty.  3 Wayzata players figured that out.   The wise old vets Cannon Gullet, Jonathon Chang, and Ryan Friedhoff  took the honors.  

Bantam B1 Final- Wayzata 6 - St. Louis Park 0

Calvin Mathe was solid in the net stopping all 13 shots for the shutout.

Wayzata scored 1 goal in the 1st, 3 goals in the second, and 2 goals in the 3rd. Out-shooting their opponent 38-13.

Zach Nowak lead off the scoring with a goal at 13:49 of the first.  Maxwell Hill got the assist on the goal.   Henry Strom, Evan Pittman, Jack Brandt  lit the lamp in the second.  Max McCollins assisted on the Pittman and Brandt goal.  Harrison Dau assisted on the Bradt goal.

Andrew Clark dangled for the 5th goal the night.  Jack Bradt scored his 2nd goal of the night getting set up from Wyatt Peterson and Harrison Dau.

St. Louis Park did win in penalties 4-2.  Matthew Harries and Quint Rubald got the honors for Wayzata.

Peewee B1 Final- Wayzata Blue 3 at Fargo Freeze Gray 3

Will Schneider was a brick wall in goal and got the tie.  

Ryan Friedhoff started the scoring with 6:34 left in the 1st.  His goal was assisted by Bobby Alexander.  Fargo tied it up with 2 minutes left in the first. There was no scoring the second. Fargo and Wayzata traded goals in the third. One minute into the 3rd Nick Damburg scored a power play goal with the assist going to Cannen Gullet.   Luke Lam and Nick Damburg partnered up for the 3rd goal, with Lam getting the goal.   Fargo pulled their goalie on a power play with 1 minute left in the game and scored the tying goal.

Wayzata and Fargo each had 5 penalties.  Blake Edworthy, Cannen Gullet, Cameron Kirlchener,  and Wyatt Phillips go ton the score sheet with penalties

Peewee A Final - Breezy Point Ice fest Semi-Final- Buffalo 4 - Wayzata 3

Gage Alstead was a ninja in goal stopping 30 of 34 shots.  Buffalo outshot Wayzata 37-23.  Ex-Wayzata goaltender Beau Altman manned the pipes for Buffalo.

Caleb Koskie passed to Jibber Kuhl for the first goal with 2:45 left in the 1st.  Buffalo scored 3 unanswered goals. Nathan Miller score a beautiful give and go goal with Colin Pence with 3:42 left in the game.  Buffalo scored a power play goal with 1 min left in the game.   Caleb Koskie score Wayzata's 3rd goal with 11.8 seconds left.

Wayzata beat Buffalo in penalties with 4 - 3.   Brittan Alstead,  Caleb Koskie,  Riley Leatherman, and Jibber Kuhl each got a penalty

Wayzata vs Anoka Intro video

The Importance of Sleep in Athletic Performance

Many of the world’s greatest athletes eat, sleep, breathe, and live for their sport. But did you know that in addition to physical conditioning and conscious eating, sleep plays a major role in athletic performance and competitive results? The quality and amount of sleep athletes get is often the key to winning. REM sleep in particular provides energy to both the brain and body. If sleep is cut short, the body doesn’t have time to repair memory, consolidate memory, and release hormones.
Tennis great, Serena Williams, told a UK publication that she usually sleeps well and enjoys going to bed early around 7 p.m. On the website of cyclist Lance Armstrong is a LiveStrong dare to get six to eight hours of sleep to improve mood, performance, and concentration.
A study in the journal  SLEEP confirms the role of sleep in performance with results that show declines in split-second decision making following poor sleep. Results also showed increased accuracy in well-rested subjects.


Exercise depletes energy, fluids, and breaks down muscle. Hydration and the right fuel are only part of training and recovery. What athletes do in the moments during and immediately after competition also determines how quickly their bodies rebuild muscle and replenish nutrients. This helps maintain endurance, speed, and accuracy.
Some research suggests that sleep deprivation increases levels of stress hormone, cortisol. Sleep deprivation has also been seen to decrease production of glycogen and carbohydrates that are stored for energy use during physical activity. In short, less sleep increases the possibility of  fatigue, low energy, and poor focus at game time. It may also slow recovery post-game.

Whether you’re at the top of your game or in the game for the fun of it, getting the proper amount of sleep is necessary to face the word with your best food forward. Sleep will help you on the road to good fitness, good eating, and good health.

This is from the below website
https://sleepfoundation.org/sleep-news/sleep-athletic-performance-and-recovery

Peewee B1 Final Wayzata Blue 6 - Champlin Park 4

Henry Kirt played a strong game in goal to help Wayzata beat Champlin Park.  The game was a tough game for Champlain Park as they had 9 penalties and their coach got ejected from the game. Wayzata had 5 power play goals.

Eric Nordseth was the dish master with a 5 point night; 4 assists and a goal.

Bobby Alexander scored the 1st and 6th goal of the game with Eric Nordseth and Nick Damburg  assisting on the 1st goal.  Eric Nordseth assisted on his 2nd goal.

Eric Nordseth scored the 2nd goal with the helper from Wyatt Phillips.  The 3rd goal was scored by Luke Lam with the assist from Cameron Kirschner and Eric Nordseth. The 4th goal was scored by Wyatt Phillips from a pass from Nick Damburg.  Goal number 5 was Cannon Gullet with the help from Eric Nordseth.

Luke Lam, Jonathon Chang, and Cameron Kirschner got on the score sheet with penalties.

Peewee A Final Breezy Point Ice fest - Wayzata 3 - Anoka 1

Jon Hanson was rock solid stopping 20 of 21 shots in the Wayzata victory.  Anoka outshot Wayzata 21- 17.

Jibber Kuhl scored the first goal at 8:05 of the first with the assist by Gus Anderson.  The rest of Wayzata's scoring came in the 3rd period when Caleb Koskie and Ben Martin team up to dish it off to Jibber Kuhl for his 2nd goal of the night.  Caleb Koskie closed the door with scoring a short handed  empty net goal after getting a pass from Jack Anderson.

Wayzata also won on the penalty side getting 2 penalties to Anoka's 1.  Gus Anderson and Ben Martin got the honors of winning that battle.

Peewee A Final - Breezy Point Ice Fest - Wayzata 5 - Northfield 0

Gage Alstead was stellar getting his first shutout of the season making all 16 saves as Wayzata outshot Northfield 17-16.

Colin Adams had 2 servings at the breakfast buffet. He was fully fueled for his 3 points; 2 goals, and an assist.  Wesley Kavanagh, Jibber Kuhl, and Brittan Alstead only went once through the buffet line and each had a goal.

Gus Anderson helped with the servings and had 2 assists. Micheal Reem and Nathan Miller rounded out the scoring each getting an assist.

Nate Miller, Jack Anderson, Jibber Kuhl got on the score sheet with penalties.  Wayzata and Northfield both had 4 penalties in the game.

Ways for teammates to hold each other accountable

Like the power of setting goals and the importance of teamwork, accountability is another important value coaches help youth athletes develop.

Teams that lack accountability rarely reach their potential and more often resemble a collection of individuals than an actual team. A group climate of unaccountability can be demotivating and provide little reason for athletes to put forth their best efforts or work cooperatively with one another.

While cultivating accountability may start with the coach, it doesn’t end there. As NBA Hall of Fame basketball player Joe Dumars says, “On good teams, coaches hold players accountable. On great teams, players hold players accountable.”

So, what can youth athletes do to foster this kind of accountability within their teams?

1. Set Their Own Rules

One way coaches can help their youth athletes feel they have ownership of their team is to let them take part in creating some of the team rules at the beginning of each season.

Not only does this allow the athletes to establish rules specific to them, they will have a more vested interest in the rules because they played a role in creating them. There are plenty of environments where kids don’t have any control of the rules, but youth sports can be an opportunity for kids to have a say.

2. Eliminate Excuses

Particularly for younger players, it’s natural to make excuses when they make mistakes, especially if teammates make them feel guilty about them. But when athletes actively work to cultivate an excuse-free atmosphere, they create a culture that rewards accomplishment and seeks to prevent or fix mistakes instead of tossing around blame.

Making it clear that mistakes are inevitable but excuses aren’t allowed or welcomed also ends up making athletes feel more comfortable when singled out by a coach or teammate. This helps them understand that critique doesn’t come from a place of pettiness or personal vendetta, but simply from a desire to help the team to improve as a whole.

3. Be On Time, Every Time

It’s one of the simplest things youth athletes can do, but also one of the most powerful: arriving on time to every practice, game, and team event. Regardless of the reason, being late to practice or games puts ‘me’ before the team and distracts and delays the team’s progress.

Athletes who make the effort to always show up on time (or early) for games and practices set the expectation for their teammates that the scheduled practice time means the time to show up and go to work.

4. Leverage Leaders

Whether they arise organically or are assigned in the form of captains, leaders will emerge over the course of a season..

Even more than coaches, these individuals have the most influence in creating an accountable team atmosphere. They can do this by setting expectations for younger athletes and taking them under their wing, calling out those who are not handling their responsibilities or abiding by team rules, and setting a positive example by following through on what is expected of them (such as memorizing the playbook or always being on time to team meetings).

Ideally, the culture of accountability grows to the point where disciplinary problems all but disappear because players have too much respect for the team to do anything that would negatively impact it, or their teammates. Keep in mind, however, that very few youth athletes know how to tactfully have a conversation with a teammate who isn’t fulfilling expectations. Equip your team leaders with the knowledge and skillset for handling these situations, while also reminding them that actual disciplinary action (such as suspension or sitting out the next game) needs to be carried out by the coach.

5. Show Self-Accountability

Of course, a team leader’s influence doesn’t have much weight if they don’t hold themselves responsible to the same rules as everyone else. A leadership position on a team doesn’t entitle a player to play by a different set of rules. .

Before any athlete on the team can hold another teammates accountable, they must first be willing to accept full responsibility for their own roles on the team and their own actions.

6. Create Accountability Outside of Sports

Teammates being accountable to one another continues long after practices and games end.

Whether it’s checking in with teammates’ offseason progress, supporting one another in activities outside of sports, or even making a public comment of praise on social media, actions like these combined with the knowledge that their behavior is being paid attention to creates a greater sense of accountability among teammates