The Freezer Zone: Your Backup Plan For Every Chaotic Weeknight

Author: Coach Rox

Posted on: May 12, 2026

Summary

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.

The Performance Pantry: What Every Athletes Kitchen Should Have Stocked Ep 6

Author: Coach Rox

Posted on: May 01, 2026

Summary

Your fridge is organized. Now what about everything else?

In this episode of the Athlete Family Podcast, we get into the second zone of Pillar 2: the Pantry. Sylvie and Izzy walk through how to set up your pantry so it actually supports performance — not just sits there collecting risotto kits you'll never open.

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 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 #PantryOrganization

How To Set Up Your Kitchen So Your Kids Actually Eat Well | Athlete Family Podcast Ep 4

Author: Coach Rox

Posted on: April 14, 2026

Summary

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.

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.

IG: @garyrobertshpt https://www.garyrobertsperformance.com

00:00 - Welcome back & Pillar 2 recap 00:47 - The three fridge zones explained 01:03 - Why visibility is everything 02:06 - Fuel Base: cooked proteins (shredded chicken, ground meats, salmon bites) 03:42 - Egg bites and prepared proteins 04:13 - How long do cooked proteins actually last? 05:13 - Cooked carbs: rice, potatoes, pasta 05:45 - The pasta bake leftover hack 06:34 - Produce: the crisper problem 07:19 - The leafy greens + paper towel trick 07:48 - Izzy's university house experiment 08:26 - Why you need to wash berries immediately 09:04 - Grab-and-go zone: dairy, cheese, snacks 10:46 - Why "greens in a bowl" is a real meal 11:23 - Prepped dressings, marinades & sauces 12:13 - Add-ons: fruit, herbs, variety 13:41 - Common mistakes that keep your fridge "empty" 14:20 - The clear container trick 14:30 - Building your fridge meal plan 16:00 - Big takeaways & setting up your environment

The Weekly Meal Prep Framework For Busy Sports Families | Athlete Family Podcast Ep 4

Author: Coach Rox

Posted on: April 06, 2026

Summary

Episode 4 of the Athlete Family Podcast gets into Pillar 2: Preparation Windows. We've talked about knowing your schedule — now it's time to actually do something with it. This episode breaks down how to look at your week, find realistic prep windows (even 10 minutes counts), do a fridge/freezer/pantry inventory, map out simple meals in 3-day blocks, and build backup plans for when life gets in the way.

We also talk about getting your kids involved in the kitchen, why you should stop chasing complicated recipes, and the five go-to meal types that can cover almost any weeknight. This is the practical, no-fluff framework for families who are tired of asking "what's for dinner?" at 8pm.

🎙 Hosted by Sylvie & Izzy 📍 Gary Roberts Performance

Podcast Link: https://pod.link/1882338280

Throwback: The Evolution Of Nhl Summer Training | Grp Summer 2014

Author: Coach Rox

Posted on: April 02, 2026

Summary

Originally released on November 12, 2014 (Filmed Summer 2014)

The game has changed — and so has the preparation. We're throwing it back to the summer of 2014 for a behind-the-scenes look at the evolution of NHL off-season training. Featuring Gary Roberts alongside NHL alumni Steven Stamkos, James Neal, Cody Hodgson, and Derek Roy, this mini-doc breaks down the massive shift in hockey culture. Gone are the days of 1980s "training camps" fueled by T-bone steaks, french fries, and a month of heavy skating just to get back into shape. Today, being an NHL player is a 365-day, 24/7 commitment to nutrition, recovery, and elite physical preparation.

Gary also reflects on his own journey — how two severe neck injuries in 1996 forced him into early retirement, and how completely rebuilding his lifestyle, diet, and training approach allowed him to return to the ice and play for 13 more years. What's Inside:

The stark contrast between old-school hockey off-seasons and modern high-performance training First-hand accounts from NHL stars on the daily grind of staying at the top of their game

Gary's personal story of resilience, education, and his 13-year NHL comeback A look inside the 2014 GRP summer training camp in Aurora, Ontario

The best players in the world aren't just skilled — they put in the work away from the rink, all year long.

Ready to train like the pros?

Whether you're an NHL player, elite prospect, or serious athlete looking to take your game to the next level — GRP has a program for you.

👉 Sign up or learn more: https://www.garyrobertsperformance.com/

How To Meal Prep When Your Familys Schedule Is Chaos | The Athlete Family Podcast Ep 3

Author: Coach Rox

Posted on: March 23, 2026

Summary

The Athlete Family Podcast is back with Episode 3, continuing our deep dive into Pillar 1: Load Awareness. This time we're looking beyond just the athlete — because parents are performing too. Between work deadlines, commutes, bedtime routines, and back-to-back tournament weekends, the whole family needs a fuelling plan.

We break down how to map your week, find small prep windows (even 10 minutes counts), what to pack for road trips and tournament days, the best on-the-go food options when plans fall apart, and why planning on a Friday instead of a Sunday can change your whole week. This one's for the sports parents running on empty. You can't fuel your athlete if you haven't fueled yourself.

🎙 Hosted by Sylvie & Izzy 📍 Gary Roberts Performance

Podcast Link: https://pod.link/1882338280

Sacrifice More To Achieve More — Gary Roberts On Minor Hockey, Crosby & What Elite Players Sacrifice

Author: Coach Rox

Posted on: March 16, 2026

Summary

Is the minor hockey system actually developing players… or just burning through their season? In this episode of The Hockey Lab Podcast, Coach A and Coach Gards sit down with NHL legend and GRP founder Gary Roberts for one of the most honest conversations about hockey development we've had on the pod. Gary pulls from his own journey — Double A hockey to the Ottawa 67's at 16 — his years playing alongside Crosby in Pittsburgh, and raising three boys through the OHL to break down what it actually takes to reach and stay at the next level. We get into:

Why minor hockey seasons end too early — and what families are really paying for The grass isn't always greener when chasing team changes Parent coaches — when to stay in, when to step away What the 2026 Olympics revealed about the gap between good and elite Connor McDavid's engine and why it's built, not born Playing alongside Crosby — what Gary saw that changed his view of the game In-season training: if you haven't started, it's already too late Cole Beaudoin as the next OHL player built to make an impact Sacrifice some fun for bigger glory — the message every young player needs to hear

If you're a player trying to level up… A parent navigating minor hockey decisions… Or a coach balancing development with results… This one's for you. 🎧 Listen on Spotify / Apple Podcasts 📲 Follow for weekly high-performance hockey conversations 💬 Drop a comment — what stood out most?

0:00 — Intro & Welcome Back Gary Roberts 3:45 — Minor hockey season length — what are families actually paying for? 9:00 — Minor Hockey playoff format issues & the grass isn't always greener 15:00 — Gary's draft story — Double A to Ottawa 67's at 16 20:30 — Parent coaches: when you need to pass your kid off 27:00 — OHL stretch run: Brantford Dogs & managing the puck under pressure 33:00 — In-season training: "If you haven't started yet, it's too late!

You Can’t Perform If You’re Not Aware | The Athlete Family Podcast (ep 1)

Author: Coach Rox

Posted on: March 12, 2026

Fuel Determines How You Play | Playoff & Tournament Nutrition For Hockey Players

Author: Coach Rox

Posted on: March 03, 2026

Summary

Playoffs & tournament weekends shouldn’t feel like chaos.

Between early morning games, tight schedules, and long rink days, most athletes end up scrambling for food — and that’s where performance drops.

In this episode, we break down exactly what to pack in your cooler so you’re not chasing meals, standing in restaurant lines, or making last-minute bad choices.

Hydration. Smoothies. Overnight oats. Quick energy snacks. Practical grab-and-go options you can buy anywhere.

Preparation doesn’t have to be complicated — but it does determine how you play.

If you’re a junior hockey player, parent, or coach preparing for playoffs or tournament season, this is your simple fuel blueprint.

Fuel right. Play better.

If you want more performance breakdowns like this, subscribe and turn notifications on.

Gary Roberts Performance works with youth, junior, and professional athletes to build long-term performance systems inside and outside the gym.

00:00 – If You’re Searching for Your Meal… 00:32 – The Tournament Cooler Philosophy 01:45 – Why Hydration Is Always First 03:05 – The Smoothie Formula (Exact Ingredients) 04:10 – Overnight Oats for Early Games 05:20 – Hard Boiled Eggs & Simple Protein 06:10 – Honey + Almond Butter Quick Energy 06:55 – Trail Mix Strategy (When to Use It) 07:55 – Bench Fuel: Apple Sauce & Quick Carbs 08:45 – What Bars Should You Buy? 09:45 – The Biggest Mistake Parents Make 10:25 – Fuel Determines How You Play

Ty Dellandrea On What Nhl Consistency Really Looks Like

Author: Coach Rox

Posted on: February 24, 2026

Summary

What’s the real difference between playing on a Stanley Cup contender… and a rebuilding team?

In this episode of The Hockey Lab Podcast, NHL forward Ty Dellandrea breaks down the mindset shift between Dallas and San Jose, what it actually takes to stay consistent at the NHL level, and why development isn’t as simple as “just win more games.”

We get into:

Rebuild vs Cup-contender culture
Why “don’t rush it” matters more than you think
The hidden pressure young players face
Minor hockey development vs winning
Why car rides home matter
Playing with poise instead of panic
Letting go of bad shifts (and the iPad trap)
What NHL consistency really looks like

If you’re a player trying to level up… A parent navigating the hockey world… Or a coach balancing development with results…

This one’s for you.

🎧 Listen on Spotify / Apple 📲 Follow for weekly high-performance hockey conversations 💬 Drop a comment — what stood out most?

0:00 – Intro & Welcome 2:10 – From Dallas to San Jose: Two Different NHL Worlds 6:45 – Rebuild vs Cup Contender Mindset 11:30 – What NHL Consistency Really Means 15:40 – Slowing the Game Down (Poise vs Panic) 20:15 – The iPad Trap & Overthinking 24:30 – Minor Hockey Roots & Growing Up in Port Perry 29:10 – Almost Quitting Hockey in Major Bantam

Denver Barkey On His Nhl Call Up, Mental Game & What The Ahl Doesn’t Teach You

Author: Coach Rox

Posted on: February 17, 2026

Summary

Denver Barkey joins Coach A & Gards to break down his first NHL call-up, what the jump from the AHL really feels like, and the habits that separate players who stick from those who fade.

From getting “the call” from Danny Brière… to moving in with Trevor Zegras… to learning how to stop over-using the iPad on the bench — this episode is a masterclass in coachability, detail, and the mental side of making the NHL.

If you’re a player trying to level up — or a parent navigating the path — this one matters.

In This Episode: • The emotional moment Barkey got the call to the NHL • Living on his own & adjusting to pro life • Why being coachable matters more than skill • The mental game: short-term memory & “goldfish mindset” • Why he stopped using the iPad mid-game • AHL vs NHL — what’s actually different • Compete habits that can’t be faked • What NHL players REALLY focus on to score goals • Not getting comfortable after your first taste of success

00:00 – Special Guest: Denver Barkey 01:05 – The Call From Danny Brière 02:30 – First NHL Game at MSG 04:05 – Parents Flying In & Emotional Moment 06:10 – Moving In With Trevor Zegras 08:00 – Biggest NHL Adjustment 10:15 – AHL vs NHL: Speed & Structure 13:00 – Mental Game: Goldfish Mindset 15:00 – Why He Stopped Using the iPad 17:20 – Compete Level & Winning Pucks 20:00 – How Goals Are Scored in the NHL 22:30 – Staying Uncomfortable After Success 24:30 – Final Advice for Young Players

Coach Adrian (A) @championshiplifestyle From growing up in a small blue-collar Canadian city to becoming the Head Strength Coach at Gary Roberts Performance hockey has taught me many of life’s lessons. I’ve been blessed to spend the last 12 years helping some of the top NHL players – like McDavid and Stamkos – prepare for the season. Fun Fact – I fought MMA professionally for nearly a decade.

Coach Ryan (Gards) Gards is the real star of the show. He is our On-Ice Coach at Gary Roberts Performance he’s a veteran of over 1000 NLA games. Gards has played in 5 Spengler Cups, 3 World Championships, and 1 Olympics. Fun Fact – Gard's grandfather Cal is a “Top 100 Leaf of All Time.”

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

Click the link below to Book a Call with a GR Coach. Book A Call With A GR Coach

IG: @garyrobertshpt

#TheHockeyLabPodcast #DenverBarkey #NHLCallUp #HockeyDevelopment #Coachability #MentalPerformance #NHLJourney

Why Team Training Is Killing Creativity | Premier League Skill Secrets (ft Saul Isaksson Hurst)

Author: Coach Rox

Posted on: January 26, 2026

Summary

What can hockey players learn from the world’s best footballers? Today we’re joined by Saul Isaksson-Hurst, a world-renowned individual skill specialist who spent 10 years at Chelsea and Tottenham and now consults for Premier League stars at clubs like Arsenal and Brighton

In this masterclass on development, Saul, Coach A, and Gards dive into the "1v1 Methodology" and explain why modern coaching systems are actually suppressing the creativity of young athletes. We also go behind the scenes of Zach Hyman’s historic 50-goal season to reveal the specific, "boring" technical work that made it possible.

Follow Saul: App: My Personal Football Coach Instagram: @myfootballcoach1 Web: mypersonalfootballcoach.com

00:00 - Soccer vs. Hockey: The "Ton of Parallels" 03:42 - The 1v1 Methodology: Winning the Micro-Dual 07:48 - The "McDavid Mindset" & Training Away from the Team 10:56 - Why "Game-Based Learning" is Failing Creative Players 14:14 - The "Death" of Individual Coaching in the UK System 23:57 - Dynamic Ball Mastery: Running at Speed with the Ball 27:37 - Strength vs. Elasticity: Why Hockey Players Need More Power 32:40 - The Problem with Modern Turf and Load Management 34:48 - The Zach Hyman 50-Goal Blueprint: Mastery of the "Office" 38:24 - The Death of "Street Sports" and Why You Must Do More

How Danny Zhilkin & Denver Barkey Made The Nhl | World Junior Fallout & Odr Stories

Author: Coach Rox

Posted on: January 15, 2026

Summary

Is the path to the NHL changing? In this episode of The Hockey Lab Podcast, Coach A and Coach Gards ring in 2026 with a massive celebration for Lab athletes Danny Zhilkin and Denver Barkey. We dive into the exact moment Danny got "the call" to the Winnipeg Jets and why his summer of physical preparation made the difference.

We also break down the grit of Denver Barkey, the "too small" prospect who became a "dog on a bone" for the Flyers.

Beyond the NHL debuts, the guys get real about the state of Canadian hockey. From the lack of adversity at the World Juniors to the magic (and occasional chaos) of the local Outdoor Rink (ODR), we explore what actually builds an elite player today.

In this episode, we discuss:

The Zhilkin Text: The inside story of Danny’s NHL call-up mid-training session.

The Denver Barkey Standard: Why elite compete level beats "size" every time.

World Junior Post-Mortem: Why Canada is struggling and the debate over import limits.

ODR Stories: Public rink etiquette and why "The Penguin from Batman" almost started a fight.

Training with NHL Goalies: Why you have to be "perfect" to score on a pro.

Chapters: 0:00 - Happy New Year 2026! 2:15 - Ottawa Trip & NHL Rink Experiences 6:40 - The Magic of the ODR (and the "Penguin" story) 10:15 - World Junior Fallout: What happened to Canada? 14:50 - The Debate: Imports vs. Canadian Development 19:30 - Danny Zhilkin: First NHL Call-up 22:10 - Denver Barkey: Silencing the Critics in Philly 25:00 - The Reality of Training with NHL Pros

#HockeyPodcast #DannyZhilkin #DenverBarkey #WorldJuniors #HockeyDevelopment #NHL #TheHockeyLab

Most Hockey Players Never Get Told This Ep 60 The Hockey Lab Podcast

Author: Coach Rox

Posted on: December 22, 2025

Summary

There are 5 things you need to nail if you actually want the game to slow down — and most players miss at least one.

We break down: • Why multitasking matters more than raw speed • Why bad passing kills good players • Why “stopping on pucks” separates pros from everyone else

And that’s only the first half of the conversation.

The last two? That’s where development either clicks… or stalls.

▶️ Watch the full episode of The Hockey Lab Podcast This one’s for players, parents, and coaches who actually care about getting better.

8 Days of In-Season Tips

We're on a mission to help 1 million hockey players level up their game. If that sounds like something you’d be interested in, then don’t miss our weekly episodes. We’ll share our experiences, interview some of the top players in the game (old and new), and provide you with actionable tips — things that actually make you a better player.

The Hosts

Coach Adrian (A) @championshiplifestyle Head Strength Coach at Gary Roberts Performance. Fun Fact – Fought professionally in MMA for nearly a decade.

Coach Ryan (Gards) On-Ice Coach at Gary Roberts Performance. Veteran of over 1000 NLA (Switzerland’s Top League) games, 5 Spengler Cups, 3 World Championships, and 1 Olympics. Fun Fact – His grandfather Cal is a “Top 100 Leaf of All Time.”

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

Bedard, Celebrini, Crosby — Why Elite Players Need Each Other Ep 59 The Hockey Lab Podcast

Author: Coach Rox

Posted on: December 09, 2025

Summary

Episode 59 breaks down the reality of minor hockey — late-night ice times, inconsistent schedules, players waiting for dressing rooms, and what that does to recovery and performance.

We move into tournament season and how fast everything ramps up from November to Christmas.

Then the focus shifts to team building: roles, chemistry, and why the best teams aren’t always the most skilled — they’re the ones built with intention.

We wrap with Olympic roster talk, a few stories from the Games, and why elite players sharpen each other in ways most people don’t understand.

Straightforward hockey conversation. Nothing complicated.

8 Days of In-Season Tips

We're on a mission to help 1 million hockey players level up their game. If that sounds like something you’d be interested in, then don’t miss our weekly episodes. We’ll share our experiences, interview some of the top players in the game (old and new), and provide you with actionable tips — things that actually make you a better player.

The Hosts

Coach Adrian (A) @championshiplifestyle Head Strength Coach at Gary Roberts Performance. Fun Fact – Fought professionally in MMA for nearly a decade.

Coach Ryan (Gards) On-Ice Coach at Gary Roberts Performance. Veteran of over 1000 NLA (Switzerland’s Top League) games, 5 Spengler Cups, 3 World Championships, and 1 Olympics. Fun Fact – His grandfather Cal is a “Top 100 Leaf of All Time.”

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