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as seen in Spectrum Life Magazine Summer 2025 issue Let’s be honest—nutrition labels can be overwhelming. One second you’re trying to buy a “healthy” snack, and the next you’re squinting at a long list of ingredients you can’t pronounce and wondering what counts as a serving. I’ve been there. And so have a lot of the families we work with. At Specialty Athletic Training, we’ve always focused on making fitness and wellness accessible for the disability community. While we’re known for what we do in the gym, what happens outside of the gym—like how we fuel our bodies—matters just as much. So, let’s take the stress out of nutrition labels and get back to the basics. You don’t need a degree in dietetics to start making informed food choices. You just need a few tools, a little guidance, and a whole lot of grace. Start with What You Know: Calories and Where They Come From Calories aren’t bad—they’re just energy. Your body uses them to move, think, grow, and heal. However, not all calories are created equal because where those calories come from makes a big difference in how you feel. There are three primary sources of calories, called macronutrients: • Protein (4 calories per gram) • Carbohydrates (4 calories per gram) • Fat (9 calories per gram) We encourage our clients to prioritize protein, especially if they’re working on building strength or stabilizing energy levels throughout the day. Protein helps with recovery, regulates hunger, and supports long-term health. Example: A snack with 10g of protein and 4g of fiber will keep you full and focused. A snack with 25g of added sugar and no protein? That’s a short-lived energy boost followed by a crash. Calories matter, but quality matters more. Break Down the Label Without Breaking Your Brain Here’s how we simplify it with our clients: 1. Serving Size Everything else on the label is based on this. If the label says one serving is ½ cup and you eat a full cup, double all the numbers. 2. Total Calories Use this to understand how much energy you’re getting. But don’t stop there—check where the calories are coming from. 3. Nutrients to Limit Try to keep an eye on: • Saturated fat • Trans fat • Added sugars • Sodium You don’t need to cut these out completely, but too much over time can impact energy, mood, and long-term health. 4. Nutrients to Prioritize Focus on getting more of: • Protein • Fiber • Calcium • Iron • Potassium • Vitamin D These help with muscle recovery, digestion, bone strength, and overall energy. And most people—especially kids and young adults—aren’t getting enough. Eat in Color, Add in Greens, and Keep It Simple I always say, nutrition doesn’t have to be complicated—it just has to be intentional. Eat the Rainbow Different colors mean different nutrients. Try to get at least two or three colors on your plate at each meal. Think strawberries, spinach, sweet potatoes, blueberries, and bell peppers. This is a super-easy habit for families to build together, and even picky eaters usually find a few favorites. Include Greens Leafy greens are packed with iron, calcium, fiber, and vitamins. We’re big fans of adding a handful of spinach to scrambled eggs or tossing kale into a smoothie. You don’t need to go full-on salad mode to get the benefits. Build a Balanced Plate Here’s a simple meal formula we teach clients: • Protein (chicken, tofu, yogurt, beans) • Fiber (veggies, fruits, whole grains) • Healthy fats (avocado, olive oil, nuts) • Color (eat the rainbow!)If you’re checking most of those boxes, you’re on the right track.  What About the % Daily Value?
Those percentages on the side of the label? They’re based on a general 2,000-calorie diet. They help give you a rough idea of whether something is low (5% or less) or high (20% or more) in a particular nutrient. Here’s how we use it: • Look for high %DV in fiber, protein, calcium, and vitamins. • Watch out for high %DV in sodium or saturated fat. • Use it to compare similar products when you’re not sure which one is the better option.But don’t get stuck in the weeds. If your protein bar has 18% DV of fiber instead of 20%, it’s still a win. Labels Aren’t the Whole Story One of the biggest takeaways we share with families: Don’t let front-of-package marketing decide for you. Labels like “low fat,” “sugar-free,” or “made with whole grains” don’t tell the full story. Flip the package over. Check the ingredient list. A shorter list with recognizable ingredients is usually a better sign. Look out for added sugars hiding under names like corn syrup, dextrose, or fruit juice concentrate. The amount of “added sugars” will also be listed under sugars on the label. Nutrition = Independence At Specialty Athletic Training, we believe that learning how to read labels and make healthy food choices is more than a wellness skill—it’s a life skill. Helping individuals understand how food impacts their body—how it makes them feel strong, focused, and confident—is one of the most powerful things we can do. Final Thoughts You don’t need to overhaul your pantry or follow a perfect meal plan. Just start with small, consistent steps: • Add a source of protein to your breakfast • Choose snacks with both protein and fiber • Aim for more color at every meal • Read the back of one food label this week These little actions build confidence. And confidence carries over into every other part of life—whether it’s lifting a heavier weight, trying a new activity, or simply showing up with your head held high. Nutrition is just one piece of the puzzle. But when it clicks, everything else starts to feel a little more in your control.
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At Specialty Athletic Training, we believe that movement is a tool for growth—especially in childhood. As kids grow, they develop physically, emotionally, and socially. Regular exercise supports all three, and when it’s done in a positive, inclusive environment, it can be a life-changing experience. A Growing Concern: Obesity in America Childhood obesity is one of the most pressing health concerns in the United States. According to the CDC, nearly 1 in 5 children and adolescents in the U.S. is affected by obesity. That number often grows with age--more than 70% of American adults are now considered overweight or obese. Obesity is linked to a wide range of health risks, including Type 2 diabetes, heart disease, joint issues, and mental health challenges. But more importantly, it’s often rooted in habits formed early in life—habits related to movement, food, and overall lifestyle. Movement as Prevention—and Empowerment Exercise is a key part of maintaining a healthy weight, but its benefits go far beyond that. For children, physical activity can:
 Diet and Exercise Go Hand in Hand
While fitness plays a crucial role, diet is equally important. Establishing healthy eating patterns early—like balanced meals, portion control, and mindful eating—can support energy levels, mood, and long-term wellness. When paired with regular exercise, good nutrition creates a foundation that helps children thrive now and in the future. That’s why we often collaborate with families to encourage healthy routines at home that include both movement and nutrition—not through restrictions, but through empowerment. Building Habits That Last a LifetimeEncouraging a love for movement early in life sets the foundation for long-term health and wellness. More importantly, it helps children develop a positive relationship with their bodies and what they’re capable of. At Specialty Athletic Training, we’re here to help children grow stronger—not just physically, but in confidence, independence, and self-belief. The fitness industry has historically overlooked individuals with disabilities. Gyms can feel intimidating, trainers often lack the right tools, and programs are rarely designed with inclusion in mind. That’s why Specialty Athletic Training was created—because everyone deserves access to fitness and to feel strong, confident, and empowered in their own bodies. Fitness Beyond the Physical Exercise is often seen through the lens of physical transformation—getting stronger, building endurance, improving mobility. However, for the clients we serve, the impact of exercise goes far beyond that.
 Training That Puts the Client First
No two clients are alike—and that’s exactly how we approach training. We meet each individual where they are and build a personalized program that supports their unique goals. Whether someone is working on body awareness, improving motor coordination, or just trying to move more, we focus on progress over perfection and celebrate every win along the way. From one-on-one sessions to small group classes, our team is here to provide support, encouragement, and consistency. Our goal? To create a space where clients feel safe, seen, and successful. Everyone Deserves the Right to Be Fit Since 2012, we’ve been on a mission to redefine what fitness looks like—for everyone. We believe that movement is a powerful tool for change. For building strength. For building community. For building confidence. If you're ready to start your journey, we're here to help. Our founder, Ryan Lockard, recently had the incredible opportunity to present to the volunteer powerlifting coaches of Special Olympics Oregon. His presentation focused on teaching proper lifting techniques and effective exercise programming to help prepare athletes for competition. Ryan shared his expertise in adaptive fitness, emphasizing the importance of safety, form, and individualized training. Coaches learned how to tailor lifting techniques to meet each athlete's unique needs, ensuring they build strength while minimizing the risk of injury. Additionally, Ryan discussed strategies for developing progressive exercise programs that enhance performance and confidence on the platform. At Specialty Athletic Training, we’re passionate about empowering athletes of all abilities. It was an honor to support Special Olympics Oregon's mission to provide inclusive, high-quality training experiences for their athletes. We look forward to more opportunities to collaborate and help athletes reach their full potential!  Founder Ryan Lockard recently had the opportunity to speak about Specialty Athletic Training on the "Sports Will Save Us All" podcast. He spoke about his experience working with individuals with disabilities, the inspiration behind serving the disability community, and much more! Make sure to give it a listen by clicking HERE.  As seen in Spectrum Life Magazine Summer 2023 Edition Specialty Athletic Training was founded in June 2012 to provide access to professional fitness services to the disability community. Our programming is relationship-driven with the purpose of creating a fun and inclusive environment where everyone feels safe and welcomed. Lewis & Clark College is home to our Portland, Oregon location and is where we first began building our Specialty Athletic Training community. I played football at L&C during my college years and was part of the coaching staff at the time. I spoke with the athletic director to discuss my vision and he was very supportive and encouraging. We continue to train at L&C and it has been our home base throughout all our years. As word spread about what we were doing, interest in our program grew outside of the SW Portland community. We soon had people traveling from Vancouver, Washington and other communities in the Portland Metro area to access services. This led to us expanding to Vancouver in 2016, where we now have our own location in the Orchards area. We have since expanded to serve the Central Oregon community by training out of Boss Sports Performance, as well as our most recent expansion to Eugene, Oregon at CrossFit Evviva. This piece was written to encourage and support people with disabilities who want to improve their physical health but are anxious about athletic training and wonder whether a gym is right for them.  What process do you use to help beginning or nervous gym-goers feel confident working out? The first thing that we do is have a phone conversation to start the relationship-building process. We discuss not only goals and struggles, but your general interests as well. Our goal is to have each person feel comfortable with us before they even step foot in one of our locations. Getting a tour of the facility is the next step of our process. If you are a new gym-goer or nervous about starting, try and get a tour during a less busy time in the gym. During your initial phone call, ask when the busiest times are for the gym, and avoid those when scheduling your tour. Hiring a coach that you trust and enjoy working with is vital to your progress. They will be able to provide you with a structured program to reach your goals, as well as hold you accountable. It can be difficult to get started, and having a personal coach will help you stay consistent, especially during the tough times in your fitness journey. What benefits of exercise carry over outside of the gym that improve confidence? The best part of my job is hearing stories about how fitness has changed a client’s self-confidence outside of the gym. With a consistent fitness program, you will see results in the gym. Most importantly, you will see an increase in your quality of life. Being able to do things that you were unable to, or thought you were unable to do, before you began training will become the norm. My favorite story was hearing a mom's story about her son getting on and off the school bus independently for the first time after he began training with us. This is the perfect example of how gaining strength and confidence carries over to daily life. Her son began seeing improvements in other areas of his daily life as well. The confidence he gained while training was the start of a positive snowball effect in this individual and family’s life.  What about wardrobe? What do you wear to feel confident but not hinder your workout? I recommend wearing what you feel comfortable in, that also coincides with the rules of the gym that you’re going to. Many gyms will require closed-toe shoes for safety, not allow denim (it can be hard on the equipment), and require you to wear clothing at all times. The last one seems obvious, but it can be common for males to lift shirtless at certain gyms or studios (mainly CrossFit boxes). We understand that our clients may have sensory needs or other accommodations when it comes to clothing. Although we prefer them to wear closed-toe shoes, it is not required at our locations, and we make exercise selection modifications as necessary. You will find me working out in sweatpants, a t-shirt, a hoodie, and a pair of running shoes. Goal-setting tips? Any particular apps you like for record keeping or tracking progress? For all of our 1:1 clients, we use an app called Trainerize. It allows us to track progress and has a great positive reinforcement system built in. If you are looking to track nutrition, I highly suggest MyFitnessPal. It is free and allows for easy tracking and customization as needed to meet your goals. How do you recommend avoiding the comparison trap so people can still feel good while they’re striving for improved health? Our society deeply struggles with the comparison trap, so don’t feel alone! Everyone posts their “perfect” lives and bodies on social media, but tend to leave out their struggles. I’m a huge fan of the fitness influencers that show their bodies in not flattering poses and lighting, highlighting that they are not “perfect”. Consistency is key. Remember that everyone struggles with daily motivation, but it is important for you to show up. Your fitness journey is exactly that, YOUR fitness journey. Everyone starts somewhere and that first step can be the most difficult. You CAN do difficult things and getting in a fitness routine becomes one of the most positive addictions that you will experience. I also encourage people not to connect their success based on the number on the scale. That number can become stagnant but doesn’t mean that you’re not seeing positive results. Pay close attention to how your clothes are fitting, your daily mood, and your energy levels. Another motivating factor is that your health also directly impacts your loved ones’ lives. According to the CDC, over 40% of American adults are obese and individuals with disabilities are 57% more likely to be obese compared to their peers. The numbers posted are from the year 2020 (pre-pandemic) and it is safe to assume that the numbers have skyrocketed even more after our sedentary lifestyles during the lockdowns. Obesity puts you at a predisposed risk of stroke, type II diabetes, and heart disease; the three leading causes of preventable premature death. Any time that I am lacking the motivation to exercise, I think about my wife (Mary) and my two boys (Rory and Tatum). I want to do everything in my power to increase their quality of life. My staying active and healthy plays a huge role in that.  As seen on KATU News 4/14/2023 If you’ve been to a West Linn football game, you may have seen assistant coach Shawn Kelly on the sidelines.
What you might not know is that, when he’s not coaching football, he’s using his skills to create a welcoming space for people with special needs to improve their lives and health. Kelly works for Specialty Athletic Training, a fitness center that specializes in training people with disabilities. While Kelly does his work in both Portland and Vancouver, Specialty Athletic Training also has locations in Eugene and Bend. As one might expect, Kelly’s clientele come with their own unique challenges, starting with the pressure that can come with traditional gyms. “In the past, places like gyms can be intimidating or less inclusive,” Kelly said. “I think as we’ve come into this new age of people and understanding differences and where they come from, it’s been awesome to see.” However, Kelly told us that, in many ways, his clientele’s training journeys are just like anyone else’s. “I think everybody kind of has their own starting point, whether it's somebody that's within our clientele or not,” Kelly said. “Everybody's got their baseline, or their start, and the goal is we all want to be fit, whatever that means for us.” Kelly has been with Specialty Athletic Training for about a year. Watching him work with his clients, it is not hard to believe that he worked in mental health for 10 years before that. He is personable and makes a genuine effort to get to know each of his clients. “That’s probably the main piece of it, just that social piece,” Kelly said. “They feel welcome, they feel loved and cared for, and then the fitness stuff comes secondary.” In addition to making a difference in the lives of his clients, Kelly is also inspiring the next generation of athletic trainers. Emma Ehlers, an intern at Specialty Athletic Training, said he is a true source of inspiration as she enters the field. “He really showed me how to work with the clients and not take anything too seriously,” Ehlers said. “He keeps the vibes light around here, which I think is really important. And it makes the atmosphere a lot better.”  Featured by KTVZ Channel 21 news
BEND, Ore. (KTVZ) -- Luke Williams, a 19-year-old certified personal trainer, likes to push Abigail Hamer during their workouts at Boss Sports Performance. “You’re almost there girl -- I believe in you!” Williams told Abi during a workout. “Great job! You’re killing it, Abi!” Abi has Down syndrome, and she’s one of Williams' many clients he trains through Specialty Athletic Training. “There’s just a wide spectrum of disabilities,” Williams said of the clients he trains. “So I think that’s the biggest thing. It’s not just one niche little thing, it's a broad thing.” Here is Specialty Athletic Training’s description of the different disabilities it works with: "We have worked with over 750 individuals with a variety of diagnoses, including but not limited to: ADHD, Alzheimer's Disease, Autism, Cerebral Palsy, Diabetes, Down Syndrome, Fragile X Syndrome, Dyslexia, and Parkinson's Disease." Williams, a Mountain View grad, has a familiar connection to people with disabilities. “My older brother actually has special needs. He has cerebral palsy, with a little bit of brain damage,” Williams said. “I’ve always looked after him, and he’s always looked after me.” After volunteering for the Special Olympics, he knew helping people like his brother Logan was something he wanted to do more often. “I think the moment I stepped in that first class of helping everybody out,” Williams said. Now he trains kids like Abi every week, and they seem to like him. “He’s funny, and he keeps telling me jokes a lot,” Abi said. Joking aside, Abi’s here to get fit. “I like doing the bicep curls,” Abi stated. Noah Chast asked Abi who she thinks is stronger, her or Williams. She proudly responded, “me.” Helping kids like Abi get strong and confident is why Williams does it. “It means the world, honestly. I can’t even describe how amazing it feels,” Williams said. “I think I’ve honestly learned more from them than they’ve learned from me.” As seen in the Register Guard November 15th  Photo by Ben Lonergan Rain was pelting down on the CrossFit Evviva building on a recent Sunday morning in Eugene, but it was a brighter scene inside the gym, where Savannah Hendrickson was working with her trainer, Ryan Lockard. For Hendrickson, who has down syndrome, it hasn’t always been easy finding opportunities to stay active. But by working out with Lockard, who specializes in helping people with disabilities, Hendrickson, 28, said it’s been the most fun she’s had training with someone. Lockard had Hendrickson do plank workouts for the first time, making sure she took breaks as needed and kept good form. “Walk forward a little bit more, good!” Lockard told Hendrickson, a Springfield resident, as some of her favorite Justin Bieber music played from the speakers. Hendrickson’s mom, Jeni Davidson, said Lockard has worked well with her daughter. “Ryan really understands what she's capable of doing both physically and mentally and he treats her just like any other client, but it’s on her level,” Davidson said. “I'm glad that they're in town.” Lockard, who lives in Portland, is the founder and CEO of Specialty Athletic Training, which offers training programs for people with autism, cerebral palsy and down syndrome. He started the company in 2012, but October was the first time Lockard began offering training sessions in Eugene. Lockard is originally from Creswell, and said he’s excited to reconnect with friends in the area and offer courses. So far he has a handful of clients he works with on Sundays at CrossFit Evviva, located at 247 Washington St. He said he hopes to eventually offer more days in Eugene. “This has always been something I've wanted to do,” he said.  Photo by Ben Lonergan The company has three full-time and two part-time trainers. It also offers classes in Portland, Vancouver and Bend.
The idea of a career helping train people with disabilities came in Lockard’s final year at Lewis and Clark College, where he was a football player. After tearing his ACL and coming back for a fifth year, Lockard found a part-time job as a trainer for a 13-year-old boy with autism. By working with him, Lockard said he became passionate about working with people with disabilities who often have the same athletic abilities as others but aren’t treated the same. “I saw that the expectations for him were set lower than his peers in PE class,” Lockard said. “In some classroom situations, he was working on things that were different from his peers’ (work), and I got that on the educational side and the academic side. But physically, he was able to do everything.” Lockard spent several years going between Europe and the U.S. to play football and help train people back home. After coming home to be with his now-wife, Lockard formed his company in 2012, before it expanded across the state. Along with standard training certifications, Lockard became certified as a special population specialist. Aside from physical strength, Lockard’s training also helps people with their confidence and independence. “The cool thing is just hearing stories from the families, like, ‘My son or daughter was able to take the bus independently for the first time,’ or, ‘They're able to walk up the bus independently for the first time,’ or, ‘We were able to go on a hike, we went Mount Pisgah for the first time, and we're able to finish the hike,’” Lockard said. “Those are the stories that make it really worthwhile.” During his training with Hendrickson, Lockard uses frequent positive encouragement, and makes sure he prioritizes each client has fun. Lockard said being in a communal gym setting also helps break down prejudices. “We’re able to help stop the stereotypes and kind of be there to answer questions for people that have questions about what we're doing, or what was going on with one of our clients if they have a rough day for one reason or another,” he said. EUGENE, Ore. -- A new athletic training program for those with specials needs is coming to Eugene in just a couple of months. Specialty Athletic Training has been helping those with special needs get in shape, and according to founder Ryan Lockard it's all about building confidence in and out of the gym. "Number one focus is always making it fun for them, and making it where they want to do it on a daily basis and make it a part of their own lives," he said. They've served nearly 500 clients since they first started back in 2012. They serve anyone with special needs such as those with autism, diabetes, Parkinson's, ADHD, and more.
Spencer Kankel, the co-owner of CrossFit Eviva, said he and other co-owner, Laticia Ficek, were looking for more ways to include more people in their business. "We were really excited about the opportunity to host them because one of the things that Laticia and I agreed on when we purchased the gym was that we wanted fitness to be accessible to everybody. And so we really wanted to create an environment that was super inclusive, and that would serve as many people in the community as possible," Kankel said. And so, a new partnership was formed. Lockard has three other locations for Specialty Athletic Training in Bend, Portland and Vancouver, Washington. And in October 2022, CrossFit Eviva won't just be for people who want a hardcore workout, it'll also be a new home for Lockard's business. Alisa Sinnott and her son Patrick have known Lockard for years. Patrick being one of Lockard's first clients, after they first met at the Lewis and Clark College in Portland. "When Ryan started that program, Patrick wanted to be a part of it, because Ryan is his buddy," Sinnott said. "I firmly believe that he's not just doing this because of a job or as a company, or to have a business, but he's in it because his heart is in it, and this is where his passion has led him." Lockard, a native of Creswell, said it's all about coming closer together and building relationships with his clients. "The stories that really stick with you are the ones from outside of the gym, where clients can finally ride the bus by themselves or go on family walks with their dogs, and going on family hikes and things along those lines that they normally wouldn't do before," Lockard said. |
About the AuthorRyan Lockard, CSCS*D, CSPS*D is the Founder and CEO of Specialty Athletic Training. He is accredited by the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist and a Certified Special Populations Specialist. Lockard is a member of advisory board for the NSCA Oregon chapter and has served on numerous non-profit boards serving the disability community, including the Autism Society of America.
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