You looked at your schedule. You know what's coming. Now what do you actually do about it?

In this episode of the Athlete Family Podcast, we get into Pillar 2: Preparation Windows. This is where the planning turns into action. We break down how to take your weekly schedule and find the realistic windows — even 10 minutes — where you can set your family up to eat well instead of scrambling at 8pm every night.

Sylvie walks through exactly how she approaches a week with two toddlers — from doing a fridge, freezer, and pantry inventory to mapping meals in 3-day blocks so the grocery runs stay manageable. We talk about why you don't need complicated recipes to eat well (five simple meal types can cover almost any weeknight), how to build one to two backup meals into your freezer for the nights when everything falls apart, and why getting your kids involved in the kitchen — even at three years old — changes the whole dynamic around food.

This isn't about spending your entire Sunday in the kitchen. It's about being honest with yourself about what time you actually have, and using it.

In this episode:

• What Pillar 2 — Preparation Windows — actually means in practice
• How to do a quick inventory of your fridge, freezer, and pantry before you shop
• The three P's: Protein, Produce, Pantry — and how to check each one
• Why variety matters and how to rotate proteins through the week
• Planning meals in 3-day blocks instead of trying to map the whole week at once
• Five go-to weeknight meals that take 30 minutes or less: Mexican night, stir fry, pasta night, sheet pan dinners, slow cooker meals
• Why chasing complicated recipes on Instagram sets you up to fail
• The case for one to two backup meals in the freezer at all times
• Ziploc slow cooker meals and other emergency dinner strategies
• Getting your kids involved in the kitchen — from toddlers to teenagers
• Why "life gets life-y" and your meal plan needs to account for that
• The free GRP weekly planner and grocery list resource

The Hosts

Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players.

👉 Click the link below to Book a Call with a GRP Coach. IG: @garyrobertshpt

#AthleteFamilyPodcast #FamilyNutrition #HockeyFamily #AthleteFuel #PerformanceNutrition #HockeyMom #HockeyDad #YouthAthlete #GaryRobertsPerformance #MealPrep #SportsFamilyLife

Nutrition doesn't start at dinnertime — it starts the week before, when you actually have time to plan.

In this episode of the Athlete Family Podcast, we break down the first pillar of family performance nutrition: Load Awareness. Before any meal prep happens, you need to understand what you're actually fueling for — your athlete's practices, games, and tournaments, but also your own work schedule, commutes, and the mental load that comes with running a household.

We walk through what load awareness actually looks like in practice, how to find small prep windows throughout the week, and why planning on Friday for the following week beats scrambling on Sunday every time. Sylvie shares exactly how she preps for a travel week with two toddlers — what she made, when she made it, and how simple grab-and-go options can keep the whole family fueled without a full day in the kitchen.

Whether you're heading into a tournament weekend or just trying to survive a busy school and practice week, this episode gives you the foundation to stop making last-minute food decisions.

In this episode:

• What load awareness means — and why it's the first pillar
• Athlete stress vs. family stress: understanding the full picture
• The hidden parent load and why your fuel matters too
• How to find prep windows that actually fit your schedule
• Slow cooker, sheet pan, and grab-and-go strategies for busy nights
• What to order when you're on the road and fast food is the only option
• Why the Uber Eats math almost never works in your favor
• A challenge to start with just one prep window this week

The Hosts

Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players.

👉 Click the link below to Book a Call with a GRP Coach. IG: @garyrobertshpt #AthleteFamilyPodcast #FamilyNutrition #HockeyFamily #AthleteFuel #PerformanceNutrition #HockeyMom #HockeyDad #YouthAthlete #GaryRobertsPerformance

Game day doesn't start at puck drop — it starts days before, in your kitchen and your gear bag.

In Part 2 of our Preparation Hierarchy series, we break down the Environmental Setup pillar with a full walkthrough of what game day and tournament day nutrition actually looks like in practice. We're talking real examples, real meals, and real timing — from your morning breakfast through post-game recovery.

We cover what to eat and when, why you want to keep things simple and familiar on competition days, how to spot if you're a salty sweater (hint: check your equipment), and how to build a mobile fuel station that keeps you performing through back-to-back games.

Whether you're prepping for a single evening game or a full tournament weekend, this episode gives you a practical framework you can actually use — and a challenge to start with just one thing.

In this episode:

• Load Awareness recap and how it connects to game day planning
• The performance food rules: carbs, protein, fat, and fiber explained
• Hydration — why it starts 24 hours before game time
• A full sample evening game day meal plan
• A full sample tournament day (two games) meal plan
• Recovery: refuel, rebuild, rehydrate
• What to avoid — fast food, skipped meals, and saving calories for dinner
• A note for parents: you need fuel too

Sylvie Vilaca - Performance Nutritionist & High-Performance Coach at GRP

Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro - Nutritionist & Athlete Development Associate at GRP

Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game to the next level, GRP offers comprehensive training programs for elite hockey players.

👉 Click the link below to Book a Call with a GR Coach.
IG: @garyrobertshpt
#TheHockeyLabPodcast #HockeyNutrition #PlayerDevelopment #HockeyTraining #AthleteFuel

In our first episode of the Athlete Family Podcast, hosts Sylvie Vilaca and Isabelle Dimambro introduce the foundation of their Preparation Hierarchy:

Load Awareness.

Drawing from their experience inside the GRP high-performance environment — and from real life as parents navigating busy schedules — they break down why so many young athletes feel underprepared heading into practices, tournaments, and heavy competition weekends.

This episode covers:

• What "load awareness" actually means
• How to map out a realistic weekly schedule
• The difference between practice days, game days, and rest days
• Why carbohydrate timing matters on competition days
• Why fiber timing can hurt performance if done wrong
• How families can label Red, Orange, and Green days
• Practical meal prep strategies for busy households

More than nutrition advice, this episode is about family leadership — aligning the home environment with the demands of sport so athletes feel confident, fueled, and ready.

Because performance doesn't start at the rink.
It starts with awareness at home.

Sylvie Vilaca - Performance Nutritionist & High-Performance Coach at GRP

Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro - Nutritionist & Athlete Development Associate at GRP

Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game to the next level, GRP offers comprehensive training programs for elite hockey players.

👉 Click the link below to Book a Call with a GR Coach.
IG: @garyrobertshpt
#TheHockeyLabPodcast #HockeyNutrition #PlayerDevelopment #HockeyTraining #AthleteFuel

We break down the three sections every performance pantry needs (performance carbs, grab-and-go snacks, and nutrition boosters), why athletes are almost always under-fueling carbs, the nut butter fridge vs. pantry debate, how to stop buying things you already have, and why the "junk food shelf" actually has a place in a healthy kitchen when you time it right. Plus we talk about the snack drawer situation, the go-go squeeze comeback, and why clear bins from Dollarama might be the best investment you make this month.

If your athlete keeps saying "there's nothing to eat" and your pantry is full of things nobody touches, this episode is the fix.

In this episode:

• The three pantry sections: performance carbs, grab-and-go, and nutrition boosters
• Why carbohydrates are still the main fuel source for athletes (and why they're under-eaten)
• How carbs support sleep, immune function, and recovery — not just energy
• Rice, pasta, oats, quinoa, potatoes — what to always have stocked
• Simple carbs for game day: dried fruit, applesauce pouches, go-go squeezes
• Grab-and-go snacks: granola bars, protein bars, trail mix, rice cakes
• Why protein bars should supplement your diet, not replace whole food protein
• Nut butter: fridge or pantry? The great debate
• Nutrition boosters: canned tuna, sardines, beans, lentils, tomato sauce
• The pasta shape strategy for picky kids
• Common pantry mistakes: hidden snacks, too many single ingredients, no quick meal options
• The snack drawer situation (and why toddlers will find it)
• Where "junk food" fits: movie night, moderation, and timing
• Why clear bins and grouping similar foods changes everything
• The Dollarama and Bulk Barn pantry organization hack
• Quick inventory checks before grocery runs to avoid duplicates

The Hosts

Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players

👉 Click the link below to Book a Call with a GRP Coach.

IG: @garyrobertshpt

You know that moment when your athlete opens the fridge, stares into it, and says "there's nothing to eat" — and the fridge is full? That's not a food problem. That's a visibility problem.

In this episode of the Athlete Family Podcast, we get into the first zone of Pillar 2: the Athlete Fridge. Sylvie and Izzy break down exactly how to organize your fridge so the right choices become the easy choices — what goes at eye level, what gets prepped ahead of time, what to wash the second you walk in from the grocery store, and why the "dreaded push to the back" is sabotaging your family's nutrition every single week.

We cover the three fridge zones (fuel base, grab-and-go, and add-ons), how long your cooked proteins actually last, the pasta bake hack that turns leftovers into a second meal, Izzy's university-house trick that made her seven-person household eat their produce in two days, and why washing berries the moment you get home is the single highest ROI move you can make as a sports parent.

If your fridge is full but your family still "has nothing to eat," this episode fixes that.

In this episode:

• The three fridge zones: fuel base, grab-and-go, and add-ons
• Why visibility is everything (and why crispers are the enemy)
• How to do a weekly 10-minute fridge audit
• Cooked protein staples — shredded chicken, ground meats, salmon bites, egg bites
• How long cooked proteins actually last in the fridge
• Cooked carbs that hold up for the week — and why rice shouldn't
• The pasta bake hack that turns leftovers into a second dinner
• Izzy's "wash everything the second you come home" trick from her uni house
• The berry and produce wash routine (and why it matters)
• Grab-and-go staples — Greek yogurt, cottage cheese, baby bells, energy balls
• Prepped salad dressings and marinades that save your weeknight dinners
• Why "greens in a bowl" is a perfectly valid meal
• The common mistakes that keep your athlete saying "there's nothing to eat"

Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players

👉 Click the link below to Book a Call with a GRP Coach. IG: @garyrobertshpt

IG: @garyrobertshpt

Your fridge is set up. Your pantry is stocked. But what happens when everything falls apart at 5:30pm on a Tuesday?

In this episode of the Athlete Family Podcast, we close out the three zones of Pillar 2 with the one that saves you on the worst nights: the Freezer. Sylvie and Izzy break down exactly how to organize your freezer so it actually works as a system — not just a graveyard for mystery Tupperware you shoved in there three months ago.

We cover the three categories every freezer needs (proteins, carbs and veggies, and prepared backup meals), why frozen vegetables are just as valuable as fresh when your crisper is empty, the batch-cook-and-freeze strategy that turns one lasagna night into two, Izzy's mom's soup and lasagna containers that keep their whole family covered, and why doing a monthly freezer overhaul might be the most underrated move in your meal prep system.

If you've ever shut your freezer and just tried to ignore what's in there, this one's for you.

The Hosts

Sylvie Vilaca — Performance Nutritionist & High-Performance Coach at GRP Sylvie works directly with youth, junior, and professional athletes inside the GRP high-performance environment. She specializes in fueling development, performance longevity, and building sustainable habits that extend beyond the gym.

Isabelle "Izzy" Dimambro — Nutritionist & Athlete Development Associate at GRP Isabelle combines her athletic background with her academic training in nutrition to apply evidence-based strategies that help individuals fuel properly, recover effectively, and build sustainable habits that optimize performance.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players.

Gary Roberts Performance hosts this podcast. If you're looking to take your game — and your family's performance — to the next level, GRP offers comprehensive training programs for elite hockey players

👉 Click the link below to Book a Call with a GRP Coach.

IG: @garyrobertshpt