News and Announcements
Youth wrestling for boys and girls ages 5-14 in the Thornton, CO area
(Must be 5 years old by September 1st)
2018-2019 Registration Information
Registration is OPEN!!!
Registration can be done at any of the practices until we reach our max for the club. The first practice will be on Tuesday, October 2, 2018. Please see calendar for practice dates or follow us on Facebook at www.facebook.com/JrTrojansWrestling
Please contact President/Head Coach Rudy Martinez Jr at 720-329-1359 for more information
click the link below for Track Wrestling to view your wrestler's tournament bracket
See "Membership" tab for general membership details.
The following practical ideas for high carbohydrate, low-fat, moderate protein foods are
provided to assist wrestlers, their parents and coaches in choosing appropriate foods.
Drink at least one 6-ounce glass of your favorite juice
Drink at least one 8-ounce glass of water
Bagel, English muffin, or whole-wheat toast spread with peanut butter and topped with a
sliced banana, or jam
Bowl of cold or hot cereal with low-fat milk, topped with fresh fruit
English muffin, or whole-wheat toast spread with jam
French toast, pancakes, or waffles topped with low-fat yogurt, applesauce, syrup, or jam
Fresh or canned fruit
Homemade milkshakes made with low-fat milk, low-fat yogurt, and fruit
Leftover vegetable pizza
Stir cold breakfast cereal into low-fat yogurt
Drink at least one 8-ounce glass of water
Drink at least one 8-ounce glass of low-fat milk
Whole-wheat or pita bread with turkey, chicken, lean roast beef, or lean ham, and Swiss
cheese, and vegetables. (Tomatoes, green peppers, lettuce, cucumbers, onions,
and sprouts are all great!)
Tuna or chicken salad sandwich with low-fat mayonnaise.
Baked potato topped with low-fat sour cream, mozzarella cheese, salsa, or skim milk
English muffin topped with pizza sauce and melted cheese
Chicken noodle soup
Pudding made with low-fat milk
Always include at least one serving of vegetables and fruit with lunch
Drink at least one, 8-ounce glass of water
Drink at least one, 8-ounce glass of low-fat milk
Baked potato with low-fat topping
Baked turkey, white meat without skin
Bread, muffins, or rolls
Broiled chicken, white meat without skin
Brown or white rice
Instant pudding made with low-fat milk
Lean beef or pork
Oriental stir fries with rice
Pasta with tomato sauce or low-fat meat sauce
Tortillas with low-fat refried beans and salsa
Tuna-noodle casserole made with water packed tuna
Drink at least 1 8-ounce glass of water with your snack.
Air popped popcorn Low-fat yogurt
Animal crackers Low-fat pudding cups
Bagels Low-fat fruit bars
Baked snack crackers and cheese Oatmeal cookies
Blueberry muffins Peanut butter and jelly sandwich
Chicken or turkey sandwich with low-fat mayonnaise Pretzels
Fresh fruit Pudding pops
Fruit Newtons String cheese
Fruit bread Vanilla wafers
Fruit bars Vegetables and dip
Ice milk or frozen yogurt
HELPFUL FOOD & CALORIE SUGGESTIONS
Meats: The following meats are low in fat and have approximately 120-150 calories, per
3 ounce serving.
Lean roast beef
Lean ground beef - (Rinse ground beef to reduce the fat content)
Skinless, white chicken
Skinless, white turkey
When cooking meat, it should be broiled, baked, or grilled to keep the fat content to a
minimum. Choosing leaner cuts of meat will help in keeping the fat content low.
Breads: The following breads have approximately 50-100 calories per serving.
1 biscuit 5 saltine cracker squares
1 slice bread 1-6" corn tortilla
½ English muffin 1-4" pancake
½ hamburger or hot dog bun 1-4" waffle
1 dinner roll
Adding butter, mayonnaise, or margarine greatly increases the calorie content.
Honey, jam, or low-fat peanut butter are a better choice.
Calorie content of various spreads:
Butter (hard) - 34 calories per teaspoon Margarine - 34 calories per teaspoon
Butter (whipped) - 27 calories per teaspoon Mayonnaise - 33 calories per teaspoon
Catsup - 10 calories per teaspoon Mustard - 4 calories per teaspoon
Honey - 21 calories per teaspoon Peanut butter - 31 calories per teaspoon
Jelly/jam - 17 calories per teaspoon
Fruits and vegetables vary greatly in calories, but they are all low in calories compared
to most other foods. They are also fat free, with the exception of avocados, unless they
are topped with margarine, butter, or high calorie dressings. They are very high in
HEALTHY CHOICES WHEN EATING OUT:
Baked potato with low-fat toppings
Bean or chicken burrito
Cheese or vegetable pizza
Chicken sandwich, with low-fat mayonnaise, barbecue sauce, or honey mustard
Roast beef sandwich
Side salad with low-fat dressing
(Refer to the fast food handout for additional ideas.)
BEST FOOD CHOICES FROM CONVENIENCE STORES:
Animal crackers Low-fat chocolate milk
Fruit Low-fat bean burrito
Fruit bars (ie. Fig bars) Nutri Grain bars
Granola bar ( not chocolate covered) Pretzels
Juice boxes String cheese
Low-fat yogurt V-8 juice
1. You should be sure that your child knows that – win or lose, scared or heroic – you love him/her, appreciate his/her efforts and that you are not disappointed in him/her.
2. You should try your best to be completely honest about your child’s athletic capability, his/her competitive attitude, his/her sportsmanship – and his/her actual skill level.
3. You should be helpful – but don’t coach him/her on the way to practice and competition – or on the way back home.
4. You should teach your child to enjoy competition for competition’s sake, remembering that there are lessons to be learned in winning as well as in losing.
5. You should not try to relive your athletic life through your child or try to create an athletic career to replace the one that you never had.
6. You should not compete with the coach – remember, in many cases, the coach becomes a hero to the athletes, a person who can do no wrong.
7. You should not compare the skill, courage or attitudes of your child with that of other members of the squad or team – at least not in his/her hearing.
8. You should get to know the coach so that you can be sure that his/her philosophy, attitudes, ethics and knowledge are such that you are happy to expose your child to him/her.
9. You should always remember that children tend to exaggerate, both when praised and when criticized. Temper your reactions when they bring home tales of woe or tales of heroics.
10. You should make a point of understanding courage and the fact that it is relative. Some of us climb mountains but fear flight – some of us will want to fight but turn to jelly if a spider crawls nearby. A child must learn: courage is not absence of fear, but rather doing something in spite of fear.