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If you work with children, you have today circled on your calendar; the first day back at school after Halloween. Candy wrappers are still tucked in backpacks, focus levels are a little lower than usual, and the sugar rush has officially started to fade. This is the perfect time to talk about how sugar affects the brain and why education around nutrition is just as important as what happens in the gym or classroom. At Specialty Athletic Training, we believe in supporting the whole person, both body and mind. Understanding how sugar impacts brain function helps our clients, families, and community make informed choices that build independence, confidence, and long-term well-being. You can check out this short video that explains it clearly: WHAT SUGAR DOES IN THE BRAINOur brains love sugar. Glucose fuels brain cells and helps us think, focus, and stay alert. However, too much sugar, especially refined sugar, can have the opposite effect. When we eat large amounts of candy, soda, or processed snacks, our brains experience a sudden surge of dopamine, the chemical that makes us feel good. That quick burst of pleasure is often followed by a crash that leaves us tired, moody, and unfocused. For kids returning to school after Halloween, that can mean trouble concentrating, emotional ups and downs, and lower motivation to learn. UNDERSTANDING THE NEURODIVERGENT BRAIN & DOPAMINEFor many of my students, the conversation around sugar goes even deeper. The neurodivergent brain often processes dopamine differently. Dopamine is the chemical messenger that helps us feel motivation, focus, and pleasure. It is the reason we feel rewarded when we accomplish something or enjoy an activity we love. In neurotypical brains, dopamine levels rise and fall in balanced ways throughout the day. But for individuals with ADHD, autism, or other neurodivergent profiles, dopamine production and regulation can look very different. Their brains may produce less dopamine or may have fewer dopamine receptors, which means they need more stimulation to experience the same sense of reward or focus. That helps explain why certain students seek more movement, excitement, or sensory input during the school day. It also explains why sugar can be especially tempting. When they eat something sweet, their brain gets a quick dopamine boost that feels good in the moment. Unfortunately, that boost is short-lived and followed by a crash that can leave them feeling drained, irritable, or unfocused. As educators and trainers, understanding this helps us respond with empathy rather than frustration. It reminds us that behavior is communication. When a student struggles to focus after a sugar-filled morning, it is not a lack of effort or discipline. It is their brain chemistry asking for balance and support. By teaching them how nutrition, movement, and sleep all play a role in dopamine regulation, we can help them build strategies that support their focus and well-being in sustainable ways. WHY EDUCATION MATTERSThe goal is not to make sugar the villain. It is to understand it. When we teach children how food fuels their brains, they begin to recognize how what they eat affects how they feel and think. That awareness builds self-regulation and decision-making skills, which are essential for independence. At Specialty Athletic Training, education is a cornerstone of what we do. Whether we are teaching a client how to build strength or helping them connect nutrition to focus and mood, we are helping them understand their body and brain. That knowledge empowers them to make choices that support success in every area of life, not just during a workout. BRINGING IT ALL TOGETHERDays like today are perfect teaching opportunities. Instead of focusing on restriction, we can focus on understanding. When we teach children that food affects their brain, we set them up to notice how different choices make them feel. For clients in the disability community, this education is especially powerful because it fosters independence, confidence, and lifelong self-advocacy.
If your home or classroom still has a pile of candy from last night, use it as a learning moment. Talk about how the brain uses sugar, how moderation matters, and how the choices we make today can help us feel our best tomorrow. Education, not elimination, is what drives lasting change.
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The other night at dinner, my six-year-old son, Rory, brought up something that stopped me mid-bite. He had just finished his second month of kindergarten, and in between stories about recess and his favorite snacks, he started talking about his classmates. "A kid in my class has Autism." I knew this conversation was coming; I didn't expect it to be so soon. "How do you know?" I asked. "My teacher told me. He sometimes makes noises when we're supposed to be quiet. She said he couldn't help it and we would still get our points." Rory's classroom isn't set up in the linear desk fashion. Instead, they have table groups or "teams" and earn points for a variety of things throughout the day. Rory, being the son of two collegiate athletes, is slightly competitive to say the least. This is why his teacher made sure to explain that his team wasn't being penalized for something out of their friend's control. "Did she say anything else?" "Yes. She said that he learns differently and experiences the world in a different way." "That's right. Did you know that a lot of Daddy's friends are Autistic? You know many people who see and experience the world differently from you." Rory has been exposed to neurodivergence since birth. My wife and I have made sure that he developed his own relationship with clients, and during COVID when we turned our garage into a gym and Rory was only one year old, this became his norm. Two people in particular emerged at the forefront of the conversation: "Uncle B" and "Uncle P." Benjamin (Uncle B) is the inspiration behind Specialty Athletic Training. I first met him in 2007 when I replied to a Craigslist ad to work as a 1:1 aide for a 13-year old boy with Autism. That job developed into a lifelong relationship and changed my life in more ways than one. Patrick (Uncle P) experiences Down Syndrome and was the team manager at Lewis & Clark College when I played football. We both stepped foot on Palatine Hill in 2003. He has played an integral part in my life and the lives of any other student-athlete who has suited up for the Pioneers. Moments like that remind me how powerful early exposure to inclusion really is. At five and six years old, kids like Rory are already learning empathy, patience, and curiosity, not fear. As parents, educators, and community members, we can help shape those conversations. It is important to lean into these conversations and not avoid them as parents. That dinner table conversation was a simple one, but it carried a big message: inclusion starts young, and it starts at home.
When most people think about health and fitness, they think about access and opportunity. But for many individuals with disabilities, those opportunities are limited — and that limitation shows up in the data. According to the Centers for Disease Control and Prevention, adults with disabilities are more likely to experience obesity than adults without disabilities. In fact, some studies estimate that obesity rates are nearly 60 percent higher in the disability community. For children with disabilities, the gap is just as concerning. These numbers do not reflect personal choices or motivation. They reflect systemic barriers that have kept far too many people from accessing the same resources, environments, and support that others take for granted. The good news is that these barriers can be broken down, and fitness can play a powerful role in doing just that. UNDERSTANDING THE BARRIERSLimited Access to Inclusive Fitness Spaces: Most gyms are not designed for people with disabilities. Narrow walkways, non-adjustable machines, and overstimulating environments can make fitness spaces physically or emotionally inaccessible. Even when equipment is available, staff often lack training on how to adapt exercises for different abilities. This lack of access sends a discouraging message: “This space is not built for you.” That message alone can keep someone from even trying to participate. Transportation and Financial Challenges: Getting to a gym, recreation center, or community program can be difficult for individuals who rely on specialized transportation or live in areas without accessible options. Adaptive programs also tend to cost more because of specialized staffing, limiting access for families on fixed incomes or state funding. Fewer Community and School-Based Opportunities: Physical education programs for students with disabilities are often underfunded or underdeveloped. Many children with disabilities miss out on early exposure to movement, teamwork, and physical activity. Without these experiences, exercise can feel intimidating or unfamiliar in adulthood. Medication and Health Factors: Certain medications and health conditions can affect metabolism, appetite, and energy levels. When combined with limited access to exercise and healthy food, these factors make weight management even more challenging. Lack of Representation and Education: The fitness industry rarely represents people with disabilities in its marketing, programming, or education. This creates a visibility gap and reinforces the idea that fitness is only for a specific type of body. Trainers often leave school or certification programs without any experience working with special populations, which perpetuates the problem. HOW FITNESS CAN HELPThe role of fitness is not just to change bodies — it is to build confidence, improve function, and increase quality of life. When done right, fitness becomes a bridge to independence, health, and community connection. Focus on Functional Movement: For many clients, fitness is not about weight loss. It is about being able to complete everyday tasks with greater ease and independence. Training programs that emphasize functional movement help individuals strengthen the muscles they use in daily life. That might mean getting in and out of a chair, carrying groceries, or maintaining balance while walking. Create Sensory-Friendly and Supportive Environments: Lighting, noise, and crowding can make traditional gyms overwhelming. Creating sensory-friendly training spaces helps clients feel safe and comfortable, which increases participation and consistency. When the environment feels welcoming, people show up more often — and that consistency is what drives long-term results. Prioritize Education and Empowerment: Fitness should empower clients to understand their own bodies. Teaching proper movement patterns, goal-setting, and self-advocacy helps individuals take ownership of their health journey. That education builds confidence that carries into every area of life. Build Community and Belonging: Social support is one of the strongest predictors of success in any health program. Group classes, adaptive sports, and inclusive community events create connection and accountability. When people see others like them participating in fitness, it becomes normalized — and that changes everything. Advocate for Accessibility at Every Level: The solution is bigger than one gym or one trainer. It requires collective effort from schools, policymakers, health systems, and fitness professionals. We need more funding for adaptive PE, more inclusive program design, and more professional education about training individuals with disabilities.  At Specialty Athletic Training, we work exclusively with the disability community, and we see every day how movement transforms lives. We have trained hundreds of clients across Oregon and Washington, and the outcomes go far beyond physical changes.
Clients gain independence, confidence, and self-esteem. They discover new abilities they did not know they had. Families see improvements in mood, focus, and daily functioning. These successes show what happens when barriers are removed and access is prioritized. The obesity gap is not about effort or motivation. It is about opportunity. When we create inclusive environments, educate trainers, and design programs around ability rather than limitation, we give everyone the chance to thrive. As parents, we all want the same thing for our kids: to see them healthy, happy, and full of energy. Between busy schedules, school, and activities, nutrition can easily become an afterthought. But the truth is, what our kids eat has a huge impact on how they feel, think, move, and grow. One of the best ways we can support them is by encouraging whole foods and limiting processed ones. This is not about perfection or cutting out every treat. It is about teaching balance, helping our kids understand how food fuels their bodies, and creating habits that last a lifetime. WHAT WHOLE FOODS REALLY MEANWhen I talk about whole foods, I am talking about foods that look like they did when they came from the ground, tree, or farm. Fruits, vegetables, grains, proteins, nuts, and seeds are all examples. These foods are packed with the vitamins, minerals, and nutrients kids need to grow strong and stay energized. Processed foods, on the other hand, are often altered to last longer or taste better. Think of things like chips, cookies, frozen dinners, and sugary drinks. They are convenient, but they are usually stripped of nutrients and packed with added sugar, unhealthy fats, and sodium. It is not that these foods can never be eaten. They just should not be the foundation of your child’s diet. WHY WHOLE FOODS HELP KIDS FEEL BETTERWhole foods provide steady, long-lasting energy. When kids eat foods rich in nutrients and fiber, their blood sugar stays balanced. That means fewer mid-afternoon crashes, fewer emotional ups and downs, and better focus at school and during activities. Processed foods do the opposite. They give a quick burst of energy but burn out fast, leaving kids tired, cranky, and hungry again soon after. That constant cycle of highs and lows can make it harder for them to concentrate and regulate their mood. One of the biggest reasons processed foods lead to overeating is that they often lack fiber and protein, the things that help us feel full. Kids can eat an entire bag of chips and still feel hungry because their bodies did not get what they actually needed. Whole foods, on the other hand, tell the body, “I am satisfied.” EATING THE RAINBOWOne of the simplest ways to encourage healthy eating is to make it colorful. Tell your kids to eat the rainbow. Each color in fruits and vegetables provides different nutrients that help their bodies in unique ways.
Kids often eat with their eyes first. The more colorful the plate, the more fun and inviting it becomes. Let them help pick out fruits and vegetables at the grocery store or farmer’s market. When they take part in the process, they are more likely to try new things. BUILDING A POSITIVE RELATIONSHIP WITH FOODHealthy eating should never feel like punishment. Instead of labeling foods as good or bad, focus on how certain foods make them feel. For example, ask questions like:
These small conversations teach kids to listen to their bodies and recognize the difference between fueling up and filling up. Modeling is also powerful. When kids see you enjoying a balanced meal or choosing water over soda, they learn by watching. You do not have to be perfect, just consistent. SIMPLE TIPS FOR PARENTSHere are a few ways to make whole foods easier to include in your family’s routine.
THE BOTTOM LINEHealthy eating is not about perfection. It is about progress and balance. Teaching your kids to choose whole foods and limit processed ones gives them lifelong tools for success. When kids eat foods that truly nourish them, they have more energy to play, learn, and grow. They sleep better, think more clearly, and develop a positive relationship with food that lasts well beyond childhood. As parents, we set the tone. By making small, intentional choices and creating an environment where nutritious food is normal, we help our kids build a foundation for a healthier, happier life. The next time you are packing lunches or planning dinner, think color, think balance, and think long-term. Whole foods are not just good for their bodies. They are the fuel for their confidence, independence, and joy.  When most people think of Parkinson’s Disease, they picture tremors, stiffness, and slow movements. But behind those visible symptoms are complex neurological changes that can deeply affect balance, coordination, mood, and overall quality of life. What’s often overlooked is that exercise is not just beneficial for people with Parkinson’s. It is essential. MOVEMENT AS MEDICINERegular physical activity has been shown to improve strength, flexibility, and endurance in individuals with Parkinson’s. More importantly, it can slow the progression of motor symptoms and enhance brain function. Exercise promotes the release of dopamine and other neurotransmitters that support movement and mood, both of which are significantly impacted by Parkinson’s. Activities like resistance training, cycling, and balance-based exercises help strengthen neural connections that support motor control. For many of our clients, this means walking with greater confidence, reducing their risk of falls, and maintaining independence for longer periods of time. THE MENTAL AND EMOTIONAL BENEFITSExercise does not just strengthen the body. It empowers the mind. Individuals with Parkinson’s often experience depression and anxiety due to the progressive nature of the disease. Structured, purposeful movement provides a sense of control and accomplishment that can help combat those feelings. At Specialty Athletic Training, we focus on celebrating small wins, from improving grip strength to completing a new movement pattern. Each achievement builds confidence and reinforces the belief that their effort matters. WHY SPECIALIZED TRAINING MATTERSEvery person with Parkinson’s experiences the disease differently. That is why individualized programming is so important. Our trainers design workouts that account for tremors, fatigue, and postural changes while emphasizing safety and adaptability. We also prioritize an encouraging environment where clients feel supported and respected. Whether that means adjusting a session in the moment or celebrating every rep, our goal is to create a space where exercise feels empowering and accessible. MOVING TOWARD INDEPENDENCEThe ultimate goal is not perfection. It is preserving independence. Exercise gives people with Parkinson’s the tools to navigate daily life with greater ease, confidence, and dignity. It improves mobility, enhances cognitive function, and promotes overall well-being. At Specialty Athletic Training, we believe movement represents freedom. Every session is an opportunity to build strength, restore confidence, and remind our clients that Parkinson’s does not define them. Their perseverance does.  We're thrilled to share exciting news that expands access to fitness for the disability community: Trillium Community Health Plan has officially approved the Flex Fund request for Specialty Athletic Training services! This means that families with Oregon Health Plan (OHP) coverage through Trillium can now fully cover the cost of training, removing one of the biggest barriers to accessing inclusive, specialized fitness programming. WHAT THIS MEANS FOR FAMILIESFor many families, cost has been a major hurdle to providing consistent exercise opportunities for their loved ones. With Trillium's approval, that barrier is gone. This new funding option allows individuals with disabilities to participate in our personalized training programs without paying out of pocket. WHY THIS MATTERSAt Specialty Athletic Training, we believe everyone deserves the right to be fit. Exercise isn't just about building muscle; it's about building confidence, promoting mental well-being, improving daily function, and creating a sense of belonging. Trillium's decision reflects growing recognition that fitness is a vital part of overall health and quality of life for individuals with disabilities. By covering these services, they're helping make inclusion a reality, not just a talking point, and a proactive healthcare approach. MAKING FITNESS ACCESSIBLE FOR ALLThis is a huge step forward in making fitness truly accessible in Oregon. If you have any questions about how to apply or want to learn more about this funding option, don't hesitate to contact us directly. We're here to help every step of the way!  As a coach, trainer, and dad, I’ve learned that sleep is the ultimate performance enhancer. We talk a lot about training and nutrition, but without quality sleep, the other two can only take you so far. Over the years, I’ve worked with clients and athletes who push themselves hard in the gym, yet struggle with recovery simply because their sleep environment isn’t optimized. That’s where the concept of a “sleep cave” comes in. Think of it as building the most restorative space possible that signals your body and brain it’s time to shut down, recover, and prepare for the next day. Here are a few non-negotiables when setting one up:
WHY THIS MATTERSSleep is when your body repairs muscles, balances hormones, and consolidates memory. For my clients, especially those in the disability community who often face added barriers to quality rest, creating an intentional sleep environment can make a world of difference—not just for training outcomes, but for independence, confidence, and overall well-being. Think of your sleep cave as part of your training program. Just like lifting weights or preparing meals, it’s an active choice that supports your health goals. Start with these three changes and you’ll be amazed at how much better you feel in the morning.  When most people think of creatine, they picture bodybuilders chasing bigger muscles or athletes looking for a competitive edge on the field. While creatine is one of the most researched and effective supplements for improving strength and power, its benefits extend far beyond the gym. In recent years, scientists have turned their attention to how creatine supports the brain—and the results are promising. What is Creatine?Creatine is a naturally occurring compound found in small amounts in foods like red meat and fish. Our bodies also produce creatine in the liver and kidneys. About 95% of it is stored in skeletal muscle to fuel high-intensity activity. The remaining 5%? That’s stored in the brain, where it plays a critical role in energy metabolism. Creatine’s primary job is to help regenerate adenosine triphosphate (ATP), the body’s main energy currency. Just as your muscles rely on ATP for strength and endurance, your brain relies on ATP to power everything from focus and memory to problem-solving and mood regulation. Brain Energy and Cognitive FunctionThe brain is an energy-hungry organ, consuming about 20% of the body’s daily energy. Studies show that supplementing with creatine can increase brain phosphocreatine stores, leading to more efficient energy production. This extra energy reserve can translate into improved cognitive performance—especially under stress. Research has linked creatine supplementation to:
For students, shift workers, or anyone juggling heavy mental loads, creatine may provide that extra cognitive bugger. Neuroprotection and Brain HealthBeyond performance, creatine shows potential as a neuroprotective agent. Because it helps stabilize energy supply, creatine may reduce oxidative stress and protect brain cells from damage. This has sparked interest in its therapeutic use for neurological disorders. Preliminary studies suggest creatine supplementation could benefit individuals with conditions such as:
While more large-scale research is needed, creatine's safety profile makes it a compelling candidate for supporting long-term brain health. Creatine and the Disability CommunityFor individuals with disabilities—especially those managing conditions that impact both body and brain health—creatine’s neurological support may be particularly meaningful. Whether it’s helping resist mental fatigue, supporting mood stability, or adding an extra layer of resilience to brain function, creatine can be an accessible, low-cost way to enhance quality of life. At Specialty Athletic Training, our mission is to empower clients through movement, independence, and confidence. Nutrition and supplementation, when appropriate, can be part of that equation. Creatine is a tool that bridges physical performance and cognitive health—a true whole-body benefit. The bottom LineCreatine isn’t just for athletes chasing PRs. It’s a simple, safe supplement with growing evidence for powerful neurological benefits. From sharper memory to stronger brain resilience, creatine deserves a place in the conversation about brain health and disability. As always, if you’re considering adding creatine (or any supplement) to your routine, talk with your healthcare provider first—especially if you’re managing a medical condition.  Alzheimer’s disease affects millions of people worldwide, impacting memory, cognition, and independence. While there is currently no cure, research consistently shows that exercise can play a powerful role in improving the quality of life for individuals living with Alzheimer’s. Movement is more than just physical activity; it can be a tool for maintaining independence, supporting brain health, and fostering emotional well-being. Boosting Brain Health And Slowing DeclineExercise increases blood flow to the brain, delivering oxygen and essential nutrients that help nourish brain cells. Studies suggest that regular physical activity may slow cognitive decline in individuals with Alzheimer’s by supporting the brain’s ability to form new connections (neuroplasticity). Aerobic exercise, such as walking, cycling, or swimming, has been shown to improve executive function, attention, and processing speed. Supporting Physical IndependenceAs Alzheimer’s progresses, maintaining mobility and strength becomes increasingly important. Exercise helps:
By focusing on functional movements, exercise gives individuals the best chance to preserve independence for as long as possible. Reducing Stress and Improving MoodLiving with Alzheimer’s can bring frustration, confusion, and anxiety. Exercise is a proven mood booster. Physical activity stimulates the release of endorphins, the body’s “feel-good” chemicals, which help reduce stress and ease symptoms of depression. Group- or partner-based exercise can also provide valuable social interaction and combat feelings of isolation.  Enhancing Sleep QualitySleep disturbances are common in Alzheimer’s, often making symptoms worse. Regular movement helps regulate the body’s internal clock, promoting more restful sleep. Better sleep not only benefits the individual but also eases the caregiving experience for loved ones. A Holistic Approach To CareAt Specialty Athletic Training, we believe exercise is about more than sets and reps. For individuals with Alzheimer’s, movement can be a gateway to improved quality of life. Whether it’s a daily walk, a strength session, or a group activity tailored to ability, exercise provides meaningful moments of empowerment, connection, and joy. Exercise is not a cure for Alzheimer’s, but it is a powerful tool. It strengthens the body, stimulates the brain, and uplifts the spirit. Every step, stretch, or movement is a step toward greater independence, dignity, and quality of life.
When most people think about exercise, they picture lifting weights, running on a treadmill, or training for a sport. But for many of our clients, movement is much more than that. It's a gateway to independence. At Specialty Athletic Training, we've seen firsthand how improving strength, balance, and coordination can transform daily life. Being able to lift a grocery bag, navigate stairs, or get up from the floor without help isn't just a "fitness goal"—it's freedom, confidence, and the ability to take on the world one movement at a time. MOVEMENT BUILDS LIFE SKILLSEvery squat, push, or reach has a purpose. Squats translate to sitting and standing without assistance. Core work improves posture and stability, making walking and self-care tasks easier. Grip strength can mean opening a jar independently for the first time. These wins may seem small from outside, but to our clients and their families, they're life changing. We design training sessions around functional movements that mimic real-life activities. This way, the work we do in the gym directly impacts the way our clients navigate their day. Whether that's transferring from a wheelchair, cooking a meal, or carrying their own backpack.  CONFIDENCE THROUGH CAPABILITYThe physical changes are powerful, but the emotional changes are just as important. When someone realizes they can move their body in ways they couldn't before, their self-esteem skyrockets. That confidence carries over into school, work, social settings, and personal goals. Independence isn't just about what you can do physically, it's about believing in your own ability to problem-solve and adapt. Movement teaches both. WHY THIS MATTERS FOR THE DISABILITY COMMUNITYAdults with disabilities face barriers to accessing fitness opportunities. Too often, programs focus solely on therapy or medical needs, overlooking regular, intentional movement's role in building independence. That's why we exist—to bridge that gap and make sure every person has the opportunity to move, grow, and thrive.
At the end of the day, fitness is about living life on your own terms. For some, that's running a 5k. For others, it's making breakfast without assistance or exploring a new hobby. Whatever the goal, movement is the foundation. Independence is the reward. |
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 currently the NSCA Oregon State Director and has served on numerous non-profit boards serving the disability community, including the Autism Society of America.
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