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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. |
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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