Daily Champion Checklist
Hey Marietta Track Club Parents,
Hope y’all are doing well!
This is Jonathan Walker with Blaze Sports Performance, and as a fellow parent, I wanted to share something that I do with my own kids — Shiloh (my daughter), and my sons Jonathan Asher, Stephen, and Grant — and that I think will help every kid in our track club grow into champions on and off the track.
As parents, we all want to see our kids get faster, stronger, and more confident, and sometimes it’s the small things they do outside of practice that make the biggest difference in how they show up on race day.
That’s why I put together what I call the “Daily Champion Checklist.”
What is the Daily Champion Checklist?
This is a list of simple daily habits that help our kids become better athletes — and honestly, better humans. These are the same things I have Shiloh, Jonathan Asher, Stephen, and Grant doing to make sure they are always growing — not just physically, but mentally too.
Here’s What’s On the Daily Champion Checklist — and Why It Matters:
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Get 9-10 hours of sleep every night.
- No sleep, no speed. Kids need real rest to grow stronger, stay focused, and be ready for race day. Bedtime is key!
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Eat protein with every meal.
- Protein helps them build muscle and get stronger. Chicken, turkey, eggs, fish, Greek yogurt — it all helps them recover from hard workouts and grow.
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Drink enough water — half their body weight in ounces.
- If they’re not drinking water, they’re running slower, plain and simple. Water keeps them hydrated, sharp, and ready to move. Carry that water bottle like it’s part of the uniform.
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Stretch 10 minutes before bed.
- Staying loose means fewer injuries and faster running. Tight muscles slow them down. Stretching is just as important as running.
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Visualize their best race — every night.
- Just a couple of minutes to picture themselves running their fastest, crossing that finish line strong. What they see in their mind, they’ll bring to life on the track.
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Speak positive words to themselves — every day.
- I make my kids say this, and I encourage yours to do it too:
“I am fast. I am strong. I am a champion.” - If they believe it, they’ll become it.
- I make my kids say this, and I encourage yours to do it too:
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Read for 30 minutes a day.
- Reading builds focus and discipline — and that focus shows up when they run. If they can sit and read a book, they can focus in the blocks and run a smart race.
Why I’m Sharing This with You
These are the same things I teach my athletes at Blaze Sports Performance, and they work. I’ve seen it over and over — with Shiloh, Jonathan Asher, Stephen, and Grant, and with every other athlete I’ve been blessed to work with.
Because at the end of the day, it’s not just what happens during practice — it’s what happens during the other 22 hours at home that makes the difference.
How You Can Help
Parents — here’s where you come in:
- Encourage them. Check in with them. Celebrate when they do these habits.
- Help make sure they’re getting protein, water, and sleep and remind them to stretch and speak positive words.
- Make it a family thing — we’re all in this together.
If you want, click Champion Checklist to download and put on the fridge or in their room!
I appreciate all of you and what you do for the kids. Let’s keep working together to raise champions on and off the track!
Much love and respect,
JonBlaze
Blaze Sports Performance