Did you see that? (9/3-9/9)
September 10, 2012
School is back in session, and MHSAA teams should be hitting their best strides as league competition gets underway in most sports.
Here's a look at some of the highlights from the first full week of September, with links to additional coverage.
Volleyball
Spikes under the sun: Muskegon Mona Shores finished 3-0 in its home invitational Wednesday against a strong field of Grand Haven, Fruitport and Spring Lake. That's reason to celebrate on its own. But the best part of this story is where the Sailors did their damage -- on two portable courts stretched across the school's football field. (Muskegon Chronicle)
St. Philip takes Cereal City: Despite being one of the smallest schools in the state, it's rare that Battle Creek St. Philip doesn't leave a tournament as champion -- especially in its home town. But the Tigers hadn't won the Cereal City Invitational since 2007, until it did so with a two-set win over Class A honorable mention Temperance-Bedford this weekend. (Battle Creek Enquirer)
FHE is No. 1: Ada Forest Hills Eastern more than justified its ranking as best in the state in Class B by besting many of the best from the Grand Rapids area at the East Kentwood Invitational. Among others in the field were Class A No. 8 East Grand Rapids and reigning MHSAA Class A champion Rockford. (Grand Rapids Press)
Put them in the book: Johannesburg-Lewiston swept Gaylord St. Mary on Tuesday, thanks in part to 10 aces by junior Brittany Cherwinski, a total which will qualify for the MHSAA record book once documentation is submitted. In the team's previous match, junior Julia Nieman qualified for most assists in a match. (Gaylord Herald Times)
Cross Country
Harbor Springs rules the mud: Both the Harbor Springs boys and girls teams won their Charlevoix Classic Mud Runs on Saturday on a course that featured standing water and hay bales among other obstacles. It was the 21st year of the race. (Charlevoix Courier)
Running to records: Sault Ste. Marie has a freshman to watch in Parker Scott, who won his school's Bill Lynn Trails race Saturday in a time of 16:36 -- at least 26 seconds faster than any of the three first-place times from last season's MHSAA Upper Peninsula Finals. The time was a school record. (Soo Evening News)
Swimming and Diving
West Ottawa wins West Michigan: Facing many of the biggest and best from that side of the state, Holland West Ottawa won the West Michigan Relays after finishing third in the event each of the last three seasons. Among those also in the field was reigning MHSAA Division 2 champion Holland. (Holland Sentinel)
Tennis
Dow rises again: The Division 2 top-ranked Midland Dow tennis team remained perfect this season by winning its third tournament of the fall, at Grosse Pointe North. Among others in the field were No. 2-ranked Portage Central and No. 3 Grand Rapids Forest Hills Central (Midland Daily News)
Coaches Guide to Nutrition: What are Macros?
February 18, 2025
Planning your meals and snacks shouldn’t be challenging.
Break foods down into three categories: Carbs (energy), Protein (build and repair muscles), and Color (vitamins, minerals).
Adjust your plate based on your level of activity that day. Remember that your body needs carbohydrates like grains, fruits and vegetables for muscle fuel.
On hard training days, up to half of your plate should be carbs. On a recovery or rest day, make a quarter of your plate carbs.
Plan your meal
Check out these examples for your day’s main meals:
Breakfast
- Overnight oats with fruit
- Egg wrap with spinach, cheese and salsa
- Cereal with fruit and milk topped with nuts
- Smoothie made with milk, fruit, spinach and oats
- Don’t forget about school breakfast!
Lunch
- Turkey roll-up with cheese, tomato and lettuce, fruit and milk
- Grilled cheese sandwich, tomato soup, small salad, milk and pear
- Large salad with your choice of berries, grilled chicken, cheese and vinaigrette dressing, garlic bread and milk
- School lunches are made with student nutrition in mind!
Dinner
- Pasta with chicken, pesto, tomatoes and peas with milk
- Shrimp or tofu fajita bowl with brown rice, peppers, onions and shredded cheese. Add guacamole and plain Greek yogurt instead of sour cream.
- Cheeseburger made with 90 percent lean beef or turkey on a whole grain bun with lettuce and tomato and a glass of milk. Add baked sweet potato fries on the side.
Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.