Athlete of the Month – July 2017

Athlete of the Month – July 2017


Jamie McCarthy

Our Athlete of the Month for July is Jamie McCarthy.  Jamie has been attending goperformance since January 2015.  He’s been so consistent and the hard work is certainly paying off.  Jamie is a freshman at Starr’s Mill.  He plays third baseman for the Peachtree City Gamecocks.  

The Numbers (May 2017 - August 2017):

40-Yard Dash

Went from 5.54 seconds to 5.37 seconds 


4.79 seconds to 4.57 seconds 


15.5 inches to 17.5 inches 

Broad Jump

7 feet 1 inch to 7 feet 4 inches

From Jamie’s Parents:

Why did you choose goperformance for Jamie?

We chose goperformance because of a recommendation from his baseball coach. We continue training here because of the positive experience, the training and coaches.  We love the interest that each trainer shows every athlete and adult.  

What’s the biggest improvement you’ve seen since he’s been attending goperformance?

He is significantly stronger.  His agility and speed have also improved. 

From Jamie:

What are you most proud of when it comes to training at goperformance?

I am getting so much stronger. I am really proud of the fact that I can deadlift more than 200 pounds.  

You’re one of the most consistent athletes we’ve ever had.  What keeps you coming back?

I come back because I know I want to continue to get better.  

What are your goals for training over the next few months?

I want to continue to work on my squats. I love when we have squats in a workout. I want to be able to do more weight on squats.  

How has training at goperformance helped you in baseball? 

The speed and agility has helped so much.  I can jump for high-liner balls.  I am able to take off on a steal much more quickly.  I can get to the bases faster.  And my strength improvements have helped with throwing and batting.  

From Coach Lane:

What’s it like training Jamey?  

He’s a great kid. I love having him our sessions - he listens and tries hard. One thing that really stood out to me was during June we didn’t have a Middle School Class that worked with his schedule.  He decided to jump into one of our Adult Training Sessions. That says a lot about his character and commitment. He’s that consistent and bought into our programs.  

How has he improved?  

Simply the fact that he’s consistent and just shows up, he’s changed a lot.  Over the last six months he’s gone from running a 5.75 40-yard dash to a 5.37.  His strength has significantly improved.  He is now able to power clean more than 115 pounds.  His upper body strength is much better as well as his lower body power.  Jamie’s running mechanics are getting better.  His 5-10-5 was 4.8 seconds in the Spring and now it’s 4.57 seconds.  His technique for change of direction has really improved.  

He’s so easy to coach because he is so consistent.  He already knows a lot of the movements and he’s there every week so he’s such an easy athlete to coach.  He does the movements so well.  It’s become like second nature to him.  Other kids in the class look to him for proper movements and watch him in the classes.  He’s a leader for the middle school group.  

What do you hope for him to accomplish in the next 6 months?  

I want to see his speed improve.  He is so close to breaking the five-second mark in his 40.  

Describe Jamie’s mindset?

He knows at a very young age that consistency pays off. He will break more barriers and plateaus because he’s committed to being consistent. He’s committed to the process.  Kids come 1-2 months at a time and they never really are able to see what’s possible. You get someone like Jamie who’s come for two years - he sees the results and how hard work pays off.  He is reaping what he sows. He’s not looking for the short-term fix.  He knows it a process.  I wish more athletes had his mindset.

Easy and Healthy Snack - Layered Protein Parfait Recipe

Easy and Healthy Snack - Layered Protein Parfait Recipe

Makes 6 Servings 

This is a great make-ahead breakfast or snack. It’s a great tasting breakfast with healthy fats, protein and fruit. You can alter the fruit to your preferences. It’s a versatile recipe that can be tweaked to make it your own. I use mason jars for these parfaits because they are easy to transport and eat.  

The protein comes from the chocolate protein powder in the pudding mixture as well as the peanut butter. Lately we have been using VegaOne Chocolate Protein Powder but any brand of chocolate protein powder would work. If you don’t have the chocolate on hand, you could use slightly less vanilla protein powder and add in about one tablespoon of cocoa powder to get that chocolate flavor.  


Protein Pudding Mixture:

  • 1 ½ cups unsweetened vanilla almond milk 
  • 8 pitted dates
  • ½ cup chocolate protein powder
  • ⅓ chia seeds
  • 2 teaspoons vanilla extract
  • 1 pinch salt
  • ½  teaspoon cinnamon 
  • 1 frozen banana

Layers and Toppings:

  • 2 sliced bananas 
  • ¾ cup blueberries 
  • ½ cup sliced strawberries
  • ⅓ cup natural peanut butter (or almond butter)
  • ¼ cup slivered almonds 


Process the ingredients for the protein pudding mixture (almond milk, dates, protein powder, chia seeds, extract, salt, cinnamon and banana) in a high powered blender for about two to three minutes until the mixture is smooth, stopping as needed to scrape down the sides. 

Cover and refrigerate mixture eight hours or overnight.  

After the pudding mixture has chilled overnight, assemble your parfait. In six glass mason jars, layer your parfait in the following order:

  • Sliced Bananas
  • Peanut Butter
  • Chocolate Pudding Mixture
  • Berries 
  • Almonds 

These can be stored for three days in the refrigerator.  

Can Intermittent Fasting Improve Health, Boost Your Metabolism, and Promote Weight Loss?

Can Intermittent Fasting Improve Health, Boost Your Metabolism, and Promote Weight Loss?

There have been many articles and studies recently to support intermittent fasting for weight loss and other health benefits. Lane and I recently completed 8 weeks of IF and wanted to share our experience.  

What is Intermittent Fasting?

To begin, intermittent fasting is eating your calories during a specific window of time therefore helping teach your body to use food more efficiently. During the “fasted state” there is no food for your body to use for energy therefore your body may pull energy from body fat. Because calorie restriction plays a key role in weight loss, when you fast you are making it easier to consume less calories over the course of a week. 

Intermittent Fasting is not necessarily a diet, but a way of structuring your eating where you only consume calories during a certain period of the day. There are two approaches to IF. The first is to eat only during a specific time period each day such as 12noon to 8:00 p.m.  The second approach is to skip two meals in one day therefore entering into a 24 hour fast. For example, eat your last meal of the day at 7:00 p.m. and then not eat again until 7:00 p.m. the next day.

Intermittent fasting works for weight loss and improving your overall health due to the fact that your body responds differently in a fasting mode versus a feasting mode. When you consume a meal your body will use the glucose from that meal to break down the nutrients because it’s readily available versus using stored energy (fat) in your body to digest and break down that meal. During the fast your body doesn’t have a recent meal available to use for energy so it will pull from the stored energy (fat) in your body for your energy. Most people want to burn fat and IF can encourage your body to do that.  

Simply put, fasting can help your body to work more efficiently at burning fat therefore promoting fat loss and encouraging muscle building when done properly.

IF puts most people at a calorie deficit over the course of a week. Finishing the week at a calorie deficit will promote weight loss (it’s a basic calories in – calories out approach).  Not only can intermittent fasting promote weight loss but studies have started to show that IF can also have improvements on your health overall. Studies (mostly in animals) have preliminarily started to indicate that IF can improve appetite control, blood sugar, cardiovascular functions and the effectiveness of chemotherapy. IF can increase cellular turnover and help release regenerative hormones for cellular repair. IF has been proven to help with fat burning and increase an individual’s overall metabolic rate. IF can decrease blood pressure, inflammation in the body and risk of cancer. Studies conducted for humans doing IF is very limited but science is trying to catch up. 

Our IF Experience:

We chose the method of IF where we consumed our calories during a certain window of time. In our experience with IF, it made our days and mornings a bit easier. We chose to have our eating window between 12noon and 8pm. Because mornings are often hurried, we just grabbed water and headed out the door. In a way, skipping our traditional breakfast made the mornings easier and made meal prep less daunting for that morning timeframe.  

Most days during IF, we ate our first meal at 12:00 p.m. and then had a smoothie or larger snack a few hours later. Our last meal was dinner around 6:00 p.m. If we were still hungry, we would have another healthy small meal or snack around 7:30 p.m. or 8:00 p.m. before our “eating window” closed.  

Questions about Intermittent Fasting:

“Won’t I be so grumpy and hungry?”

Most people that I’ve talked with about our experience with IF have the same initial reaction.  They ask “Are you not so hungry and tired in the morning?” When I (Payden) began the fast I thought that would be the case especially as a self-proclaimed ‘breakfast lover’. The first few mornings I was not sure how this would impact my general mood and energy levels.  Surprisingly after my first cup of coffee and plenty of water, I got over the first initial “hunger surge”. IF is more about a mental retraining as well for your body and mind – telling yourself that I am okay with being moderately hungry. I will eat soon.

“I workout in the morning.  Won’t I be hungry?”

I (Payden) often workout in the morning - as early as 6:30 a.m. and as late as 11:00 a.m. A quote from “Mark’s Daily Apple says, “Fasted training can actually result in better metabolic adaptions (which means better performance down the line), improved muscle protein synthesis, and a higher anabolic response to the post-workout feeding (you’ll earn your meal and make more muscle out of if you train on an empty stomach).” Before my morning training session, I consumed a BCAA (branched chain amino acid) drink before my workout. It made that “empty stomach” feeling go away prior to my workout. Because my “eating window” was 12:00 p.m. to 8:00 p.m. sometimes that late morning workout ended just in time for my first meal. If my training session was over around 9:00 a.m., then I made a protein drink with a scoop of protein and water to drink immediately after the workout. The protein drink after a workout doesn’t break the IF “fasting rules” and is actually encouraged by most articles on IF.  

“What about coffee?”

We had coffee during our fast.  It’s important to not over think the little things, in my opinion.  You can consume zero calorie beverages during your fasting window.  So if you drink tea or coffee in the morning, continue to do so.  You might find that you can even wean yourself from the sugar you might normally add during this fast.  During our fast, we had coffee in the morning, BCAA (branched chain amino acids) drinks and sparkling water.  

“Won’t I lose muscle mass?”

The research on IF doesn’t support the fact that the fasted state makes a person lose muscle.  Our bodies can adapt at preserving muscle during the fasted state. The key during your IF is to consume lean meats and vegetables to promote lean body mass.  If you are concerned about losing muscle mass during IF, then keep a record of your strength training to make sure IF isn’t impacting your strength. 

“How many days per week?”

That is up to you. We did intermittent fasting during the week Monday through Friday because our days are predictable during the week. We didn’t want to be concerned with our fasting window during the weekends and with kids. If Monday through Friday feels like a lot to start with, pick 2-3 days per week that you know you can do IF and start there. With anything, it’s about consistency over time that will produce results.  

“How long should I do this?”

If you’ve got a few pounds of nagging body fat that you’d like to lose or if you want to see if this is right for you, I would recommend trying IF for 6-8 weeks. The first week or two is an adjustment period. Lane saw results of fat loss around week three and four.  It took a few weeks to get adjusted to the new eating schedule. I personally, loved the permission to eat until 8:00 p.m. at night because that is when I start to feel hungry again right before bed. I enjoyed having the freedom to have a little healthy snack before bed.  

“What are the side-effects of IF?”

In some studies, participants reported that they had headaches and insomnia. Lane nor I experienced these side effects. I believe that the key to avoiding these side effects during IF is consuming a lot of water during the day and maintaining our morning coffee routine. 

“What kind of results did you see during Intermittent Fasting?”

Lane started the IF weighing 214 pounds. Over the course of 8 weeks, he lost 8 pounds. Lane said the following about his experience: “I work out in the afternoons around 2:00 p.m. and I started to feel tired towards the end of my training session. Overall during the day, I felt more energy compared to my previous eating schedule. During IF fasting, I felt a bit more irritable and that side effect didn’t go away for me. The results I saw were worth the irritability and it was an easy way to lose excess body fat. I believe that IF is a great way for people to lose a little bit of body weight before vacation or to see if it works for you. The key is to really eat well during your eating window. Eating poorly will make you feel and perform worse.”

He followed by saying, “Since I didn’t do IF during the weekends, I gained about 2 pounds over the weekend but by the end of the week I would be 3 pounds down. So two pounds up, then three pounds down. It was mostly water weight since the weekends I was not as strict with my eating.”

I (Payden) didn’t weigh to start with. I am not a big “scale-person”. I chose to do the IF to join Lane and to be able to give my honest feedback if our clients asked about it. I was honestly really skeptical since I love breakfast and typically wake up hungry. In my experience, I certainly got leaner in my mid-section and I have a few signs of abs appearing after a five-year hiatus due to pregnancies. In my experience, getting a bit leaner without the restrictions of a typical diet and eating plan was a huge plus. Most people turn to a traditional “diet” to lose weight. That mentality leaves most people, including myself, feeling far too restricted.    

I believe that our approach to do it for a certain period of time (8 weeks before a vacation) and only during the week made this feel very manageable. Although, I stuck to healthy choices during my eight hour eating window, it didn’t feel so restrictive like a “diet” can often feel. I knew each morning of my fasting I had to keep busy. I worked, walked, took the kids to the park and caught up on house chores. The days that I didn’t have as much going on felt like the mornings were dragging and my feasting window would never come!

In summary, Lane and I both benefitted from a few pounds of body fat lost during the fast. We both choose to fast a few days during the week.  

As a disclaimer, if you are pregnant, nursing or have trouble maintaining your blood sugar, check with your physician before trying intermittent fasting. 

For more on IF, check out the following articles:

Athlete of the Month – June 2017

Athlete of the Month – June 2017

Zak Feigen

Zak Feigen is our athlete of the month for June. Zak has been attending goperformance for ten months. He came to goperformance with his grandmother, Kelley Mitchell. Zak attends Booth Middle School where he will be an eighth grader this fall.



When Zak started training at goperformance, he could only squat the barbell. Now he’s consistently squatting more than 100 pounds. This is his biggest improvement.

40-Yard Dash:

Because he improved his squat so much, this led to him getting a lot faster. His 40-yard dash was 7.2 seconds and now he’s running it in 6.5 seconds.


Due to his lower body strength his vertical improved by four inches.

From Zak:

Zak, how has training at goperformance impacted you?

goperformance has really improved my confidence. I was very shy and withdrawn when I first started. I was concerned about my weight. Now I am much more confident and I feel so much better. I am also a lot stronger.

What’s the training like at goperformance?

I really enjoy the Middle School program. The other kids are my age. It’s fun but also competitive. Everyone in the group encourages each other during the workout.

What are you looking forward to this fall?

I am looking forward to trying out for football. I am so much faster and stronger than before.
goperformance athlete Zak Feigen before and after photos.

goperformance athlete Zak Feigen before and after photos.

From Kelley, Zak’s grandmother:

Kelley, what have you noticed since Zak started training at goperformance?

Zak is truly a different kid now that he’s been training at goperformance. He’s grown into this mature, confident young kid. He’s now making healthy choices – he tries to watch what he eats. He is now opting for waters over sodas.

Kelley, why did you choose goperformance?

Lane and the other coaches are great at pushing and encouraging the kids, but keeping safety and technique the first priority. The fact that Zak and I can come to the gym and get in a good workout is such a great benefit. We help hold each other accountable, make healthy eating choices together and we compare our workouts.
Zak is my biggest fan and I am his! We love goperformance. It’s been the best decision for us!

From Coach Lane:

Describe how Zak has improved:

Zak has lost a significant amount of body fat and put on lean muscle mass. He’s continually improving. I have noticed that his confidence has tremendously improved. He looks and performs so different than when he started last fall.

Why did you choose Zak as athlete of the month?

Zak consistently pushes himself and works at a high level of precision and accuracy. He doesn’t cut corners. Zak is a lot of fun to have in our middle school classes because he takes it seriously. He encourages other participants in the class to rise to his level because he is so focused.
I look forward to seeing how he improves athletically and his character as well over this next season.

4 Anywhere Full Body Workout Routines to Build Strength and Endurance

4 Anywhere Full Body Workout Routines to Build Strength and Endurance

It’s the middle of the summer and if you’re wrapping up your summer vacations this month before you head back to school, you can complete these workouts anywhere. They require very little equipment and many can be done almost anywhere, even outside on the beach.  
Many of these are designed to be completed in less than 30 minutes so you can work up a sweat and feel good about those vacation calories. Many can be scaled up or down based on what’s available on your trip. You can even include your kids or significant other for a little sweat session.

Workout #1

Activation and Warm Up:

3 Rounds:

  • 15 Scapula Retractions (in push up position)
  • Side Planks – 30-60 seconds each side
  • 15 Push Ups

Strength and Conditioning:

Complete 100 strict military presses (with 1 kettle bell or two dumbbells)
Each time you stop, complete a 100 meter run (either on a treadmill or outside)

Workout #2

Activation and Warm Up:
4 Rounds:

  • 15 Glute Bridges (weighted if possible)
  • 30 Ice Skaters (15 each leg)
  • 15 Single Leg Balance Squats (each leg)


5 Rounds: (weights are optional; use weights if available)

  • 20 Air Squats
  • 10 each reverse lunges 
  • 10 each lateral lunges


  • Run 1 minute at 80%. 
  • Rest 1 minute.
  • Run 1 minute at 90%.
  • Rest 1 minute. 
  • Run 1 minute at 70%.
  • Rest 1 minute.
  • Run 1 minute at 90%.
  • Rest 1 minute. 
  • Run 1 minute at 80%.
  • Rest 1 minute.

Workout #3

Activation and Warm Up:

  • Elbow to Instep Stretch – 2 minutes each 
  • Standing Calf Stretch – 2 minutes each
  • Figure 4 Stretch – 2 minutes each
  • 25 Jumping Jacks
  • 10 yards – High Knees
  • 10 yards – Straight Leg March
  • 10 yards – Handwalks
  • 20 yards – Shuffle (Right and Left Side)
  • 25 Jumping Jacks 

For this workout, find a stretch of grass or walkway to run.  Look for something approximately 25 yards.  The workout has a Point A and Point B.  You will sprint 25 yards back and forth between Point A and Point B.  You will also complete an exercise at Point A and Point B.

  • Point A – 10 Jump Squats
  • Sprint 25 yards to Point B 
  • Point B – 10 Push Ups 
  • Sprint 25 yards to Point A 
  • Point A – 9 Jump Squats
  • Sprint 25 yards to Point B
  • Point B – 9 Push Ups

Continue sprinting until you’ve worked your way all the way down to 1 jump squat and 1 push up.

Workout #4

For this workout, you will need a pair of sliders like we use at goperformance.  They are available at any big box store or hardware store – just look for furniture sliders.  These pack so easily in a suitcase and can be used in a variety of ways.

Warm Up and Activation:

3 Rounds:

  • 100 Mountain Climbers on Sliders
  • 10 (each) Slider Lateral Lunges
  • 20 Pikes on Sliders

5 Rounds:

  • 10 (each) Step Ups (weighted or not)
  • 15 Hamstring Curls on Sliders
  • 20 Push Ups
  • 25 Burpees
  • 30 Second Side Plank (each side)

5 Healthy Eating Habits You Can Start Today

5 Healthy Eating Habits You Can Start Today

Many people are overwhelmed by the idea of “nutrition” and there are so many messages everywhere about what is “healthy”. I just finished a very in depth nutrition course called “Precision Nutrition.” The course had a list of “healthy habits” to help people get started.  I have compiled the information for you and added some notes to help you “digest” all the information.  
If you want to start eating healthy or if you think you’d like to dial it up a notch, these five habits are a great place to start. They are so easy that you can start these five healthy eating habits today. 

1. Each Slowly And Stop At 80% Full

  • Our society is constantly on the go which means we eat fast and aren’t mindful of exactly how “full” we are getting before we are  absolutely stuffed. One way to manage your overall nutrition is to stop eating at 80% full. It takes about 20 minutes for satiety mechanisms to kick in and let your body know that you are getting full.  
  • Take smaller bites, remove distractions and stop when you begin to feel 80% full. You can consider this as eating until “no longer hungry” instead of “eating until full”.
  • Benefits of slowing your eating include improved digestion, better performance during workouts, more time to enjoy your meals and better sleep when consuming a meal before bed.

 2. Eat Protein Dense Foods At Each Meal

  • A high protein diet is important for improving body composition and increasing your overall performance. By consuming protein, you stimulate your metabolism, help improve muscle mass and feel “fuller”.  
  • A serving size of protein is roughly the size of the palm of your hand. The serving should be about 20-30 grams of protein. 
  • Examples of proteins at breakfast include: bacon, eggs, plain Greek yogurt, coconut milk yogurt, smoked salmon.
  • Examples of proteins at lunch or dinner include: roasted or grilled chicken, grass-fed beef burger,  tofu, cottage cheese, turkey, plant-based proteins like beans and legumes and wild-caught fish.

 3. Eat Fruits And Vegetables At Every Meal

  • Your grandmother has been telling you this for decades but it actually is true. You need to eat your vegetables. 
  • In addition to eating protein at every meal, you should strive to eat vegetables and fruits at each meal. Most people do not eat enough plant-based foods in their diet. Adding these to your meals and snacks can provide immense nutrition and antioxidants to your body.  
  • Phytochemicals found in plants are essential for your body to function optionally. Additionally, the more proteins that you have in your body, the more acid you have in your blood. Vegetables help neutralize that acid load in the blood.  
  • Examples of incorporating vegetables in your breakfast include: sautéed spinach and tomatoes with eggs or a smoothie with greens. For more smoothie recipes, click here.
  • Ideally you should have 10 servings of fruits and vegetables in your diet each day.  

4. For Fat loss, Eat A Majority Of Other Carbohydrates After Exercise

  • If you’ve got fat to lose, then you need to earn those higher carbohydrate meals by exercising first. If you want to eat breads and pasta, then make sure you incorporate those foods only on days that you have participated in a high-intensity training session. 
  • It’s important to stick to the unprocessed carbohydrates like whole grain brown rice, sprouted whole grain bread, whole grain oats and whole grain pastas. 
  • This is not a “low-carb” approach but rather a “controlled carb” approach. Most Americans eat too many carbohydrates as it is, so controlling them to days that you are participating in a vigorous exercise will help place you in a better range.  
  • Easy swaps to decrease your overall carbohydrate intake include swapping sodas for water or sparkling water, replacing processed sugary treats for sweeter vegetables like sweet potatoes and squash. 
  • For those training to gain weight or who depend on a high carbohydrate diet for their endurance sports, this healthy habit does not necessarily apply. 

 5. Eat Healthy Fats Daily

  • Generally speaking, 30% of your diet should be from healthy fats.  There are three types of fats – unsaturated, monounsaturated and polyunsaturated. Most Americans have too much saturated fat and not enough of the other two types of fats. The recommendation is to have 1/3 from each category.  
  • Examples of saturated fats include: animal fats found in eggs and dairy, butter and coconut oil
  • Examples of polyunsaturated fats include: fish oil, hemp seeds, walnuts, Brazil nuts, flax oil, soy nuts and peanuts.
  • Examples of monounsaturated fast include:  pecans, almonds, olives, olive oil, avocado, cashews, pistachios and tahini

Simply following the recommendations in these healthy habits can start your journey to better overall nutrition for you or for your family. This list can help you when you go to the grocery store and when you plan meals for your family.  
If you would like more customized nutrition coaching, ask to speak with Payden Montgomery at goperformance and fitness. 

Athlete of the Month – May 2017

Athlete of the Month – May 2017

Logan Brown

Our featured athlete for May had a pretty amazing finish to his soccer season a few weeks ago.  Logan Brown, a McIntosh soccer player, scored the winning goal in the State Championship earlier in May. He’s our athlete of the month for May!

Logan has been training with goperformance since the fall of 2016. He’s a great athlete with a bright future. We talked with Logan and his parents about his training, improvement and future goals.

The Numbers: (From September 2016 to February 2017)

Broad Jump

Increased by 7 inches


5-inch improvement

40 Yard Dash

5.32 seconds to 4.97 seconds


4.87 seconds to 4.45 seconds

From Logan’s parents, Tom and Holly

“Logan has been training as a team with goperformance through McIntosh Varsity Boys’ Soccer. How does goperformance compliment the “team” training he is doing with his soccer team?” I believe it actually sets the standard for team training since most teams don't have the time to train the little things (running mechanics, positioning, etc) to help their athletes perform better. Lane was able to work on these details with the team offsite to help them improve.

“What changes did you notice in Logan once he began training at goperformance?”

His confidence! He could feel he was getting stronger and faster. That showed when he got on the field to play soccer. 
Logan Brown on the soccer field

Logan Brown on the soccer field

“What made you choose goperformance for Logan?”

Logan knew a couple of friends that trained at goperformance but ultimately it was the coaching and location. We had tried some other facilities but they lacked the hands-on coaching and methodology that goperformance is able to provide. The athletes are supervised and coached the entire time.

“Your whole family trains at goperformance, describe that dynamic.  How does goperformance serve athletes and adults?”

It’s a great family atmosphere and great coaching. Everyone is so friendly and helpful. There’s so much guidance – you get the right coaching at the right moment, tailored for your needs.

From Logan:

“Congrats on scoring the winning goal for the State Championship! What was that moment like?”

Scoring a goal in the state title game was a dream come true. A couple of my friends and I had joked around about me scoring a goal and when it actually happened I couldn’t believe it. So, when we got the corner with about a minute left in the game I was running up to get in the box and was just praying that if the ball came to my foot that I would be able to score. And when it actually happened I couldn’t believe it. All I could think about doing was running and celebrating with our fans who came down to watch. It truly is one of the greatest sports accomplishments thus far in my life.

“How has training at goperformance prepared you for this competitive soccer season?”

goperformance prepared me by increasing my strength and fitness during my off-season. I had an advantage over other teammates who didn’t train in their offseason.

“What was it like having your team train with Lane this season at McIntosh and how did it help  you and your teammates?”

Training with Lane was always a great experience. As a team we were able to work on the little things like agility, quickness, and running mechanics. I felt like those areas really helped us improve our standard of play as an entire team.

“What are your goals for the off-season this summer?”

During this offseason I would like to continue working on getting quicker and stronger. I feel if I can improve a little bit more in those aspects I can really improve on my game.

“What was the biggest improvement (performance-wise) that you noticed since training at goperformance?”

Since I started training at goperformance I feel like my speed has been the biggest improvement and I just want to continue working on that.

From Coach Lane:

Logan improved so much in the fall of 2016 through the spring of 2017. I had the privilege to train the entire boys’ soccer team this spring, which reiterated technique and skills for the entire team. Logan was able to continue his training throughout the soccer season with his teammates. Most athletes stop training in-season. They lose some of their speed and power. Because he continued to train with his team, he was able to continue that momentum. Additionally, he stayed healthy the entire season. He and his team finished the season with no major injuries.
The McIntosh Boys’ Team ability to perform at 100% all season long gave them the competitive edge that they needed to bring home the state title. All the hard work and diligence that Logan invested over the course of the season truly paid off and helped him perform his best when it mattered most. This is a great lesson for all athletes – it’s the work that you put in months ago that matters now. It’s unrealistic to expect that a few weeks of training just before your season will yield the performance that you need. What we’ve seen in Logan’s case is that months of consistent hard work prior to the season and even during season was the key to success.
Logan with his parents family – Tom and Holly Brown and sister, Carly

Logan with his parents family – Tom and Holly Brown and sister, Carly

For more member stories, visit our testimonials

Athlete of the Month - April 2017

Athlete of the Month - April 2017

Bryce Burnett

Our athlete of the month for April demonstrates perseverance and determination. Those attributes have helped him see improvements in his overall athleticism - both at the gym and in his sports. Bryce Burnett has been coming to goperformance for almost two years. He’s a sixth grader at Landmark Christian School. Check out his performance and notes from his parents and Coach Lane. 

“Bryce has improved so much since being at goperformance.  As a sixth grader, he benches more than 100 pounds.  He is able to squat 135 pounds. He’s also able to clean more than 100 pounds,” says Coach Lane. 

“Bryce’s intensity and willingness to learn and improve is contagious in our group session. It makes it so much fun to have him at goperformance. I am personally so proud of Bryce and his improvements. I look forward to watching him grow as an athlete and a person,” adds Lane. 

From Bryce’s parents:

Why did you choose goperformance for your son?

We choose go performance because of its reputation and the leadership that Lane and Payden exhibit to the members and the Peachtree City community.

What have you noticed the most since Bryce has started training with goperformance?

Bryce has improved his fitness level dramatically and has acquired considerably more confidence in himself both on and off the field. Bryce's overall feeling of health has improved. He’s learned types of exercises and movement at goperformance as well as a lot about proper nutrition.  

He has made numerous friends at goperformance as well as learned a ton from his coaches on pushing himself to be the best he can be and encourage others in his peer group to do the same. Overall, goperformance has been a fantastic place for our son to learn about fitness, grow athletically, spiritually, and learn how to lead.

From Bryce:

What do you enjoy about training at goperformance?

I like the size of the classes which allows me to get personalized training. The coaches are so encouraging and motivating.  

How have you improved since training at goperformance?

I have become a lot faster, quicker and stronger in both of my sports at Landmark Christian School - football and wrestling. My aerobic ability was not good when I started at goperformance but it has improved drastically. 

What are your goals for your next season of training?

I want to increase my strength in my legs. I also want to get stronger in my upper body so I can do more pull ups and bench press my body weight.

Bryce at Venice Beach

Bryce at Venice Beach

Working Mom Makes Gym Time for Working Out

Working Mom Makes Gym Time for Working Out

Stephanie Grant

We have a celebrity in our midst here at goperformance. Stephanie Grant was recently featured on Disney Junior for making history. I had the chance to sit down and talk with her about her family, working out, being a working mom and how she manages to juggle it all.  

Stephanie Grant started at goperformance in January 2017. 

Tell me about your journey to a healthier lifestyle?

The first half of my life I was on a diet and worried so much about my physical appearance. I am in my forties now and I have had two kids. I know it’s important to be in good health but the number on the scale doesn’t stress me out. I want to be healthy and active so I can be a good mom to my kids. I want to be able to travel with them and show them the world. 

How old are your kids?

My son, Mason, is 5. I have a daughter, Morgan and she’s 21 months old.

You work full-time with two small kids. Tell me about your job?

I have been a pilot for twelve years and I’ve been with Delta Connections for nine years.   

You recently appeared on Disney Junior. How did that happen?

Disney actually found me through my website and blog. Back in February of 2009, I was part of the first all African American female flight crew – meaning the pilot and co-pilot were both African American females going from point A to B. As part of Black History Month, Disney reached out to ask if I could come out and shoot a piece about it. They involved my son, Mason. Everything was first-class and a really cool experience. 

You work full-time, have two kids, a job that requires travel and an odd schedule? How does it all happen?

Being a working mom, you have to learn that you cannot do it all. I tell people that my name starts with “S” but I don’t have an “S” on my chest. I am not Superwoman. I am okay with leaving some stuff undone to make sure the “right” things happen. Dishes can wait so I can spend time with my kids or take care of someone who doesn’t feel well.

What about the gym? When do you squeeze in time for you?

Well, I try to make coming to goperformance a priority for me. It is so important for me to take good care of myself. The community at goperformance helps me to stay motivated and manage my stress. I wish I had a career that allowed me to keep a regular workout schedule but I don’t. I simply make it a priority when I can.  

So what are your goals at the gym in the next few years?

I want to be unapologetic in a two-piece. I want to be “fit-curvy”. I do not want to be ashamed of anything that God has created on me. I have had two kids. I am not out of whack - I just need a little work. I want to put on a bathing suit, some shorts and rock it. It’s important for me to keep my blood pressure down. I want to put on some more muscle. And I want someone to look at me one day and say, “You look like you must workout.” 

I hear you talking about priorities and managing what is important – career, being a wife, kids and time for yourself. How on earth do you determine what is important when everything seems to be important?

Because I travel, 3-4 days per week, I first make sure that my kids are fed (my husband doesn’t cook). When I am off, my priority is to get them to school and workout. Sometimes, I come home from dropping them at school and just watch a little television – I need a re-charge. It’s important to me that my husband and kids are cared for. Sometimes that is all that I have time for in one day – and that’s enough.  

What advice would you give a mom who is on the fence about working-out? As you know moms manage lots of things and so what would you tell her?

Schedule it like you would a hair appointment if you need to. Just go. Take the first step. Make it a priority. There are other things I am giving up to have time at the gym. You have to start somewhere. You have to be willing to just start. Consistency is the key. Getting started is hard but you will make friends. You will meet people with stories like yours. Working out at goperformance it like having a built-in support system that wants to see you win.  

Do you have any “life-hacks” or mom tricks that you are withholding from us?

Well, I have a housekeeper come in every few months and help me get caught up. I take one girls’ trip every year. And wine. I do like a glass of wine. 

What’s your favorite cheat meal?

I cannot pass up a good dish of homemade macaroni and cheese.  

What do you want moms to know?

You brought a human or humans into this world.  That’s a miracle alone. It is okay for you to carve out some happiness, leave things undone and take care of yourself. Most moms don’t get enough credit for what they do at home.  

If you are a working mom, we would love to hear from you. 

How do you juggle your own fitness and health while keeping a house and career running?

Visit our Facebook Page or Instagram account comment and let us know how you juggle it all.

Athlete of the Month - March 2017

Athlete of the Month - March 2017

Jackson Bylsma

Our March Athlete is a Junior linebacker at Sandy Creek High School. Jackson Bylsma has been training with us during his off-seasons for the past three years. His improvements from the past few months are below as well as his comments on what he enjoys about goperformance, the coaching and his plans after graduation next May.

The Numbers:


27.5 inches to 29.5 inches 

40 Yard Dash

5.2 seconds to 4.98 seconds 

Broad Jump

7 feet 10 inches to 8 feet 2 inches 


4.19 seconds to a 4.06 seconds

What's are the biggest improvements that you've noticed since training at goperformance? 

I have improved mobility and speed, both laterally and forward. Additionally, Lane and Stuart have educated me on many aspects of how to improve my performance through stretching, diet and strength training. 

What are your goals (performance training related) for the next 3 months? 

A faster 40 yard dash time and vertical leap.     

How has training at goperformance translated to your sport, football?

Increased quickness, balance, and improved strength of secondary muscles. 

What’s on the horizon upon graduation in May 2018?

Upon graduating in May 2018, my goal is obtain a football scholarship to an Ivy League college. 

Anything else you'd like to add about go? 

I enjoy being there every day after school and the camaraderie with Lane and Stuart.

From Coach Lane, 

Jackson is very consistent.  He’s been coming during his off-season for 3 years.  When he first started, Jackson was running a 5.9 in his 40 and he’s come such a long way.  He was around 5 seconds during his 5-10-5 and he’s dropped a second from that time. Three years ago his vertical was about 18 inches and it’s already 29 inches.  

Jackson makes wise decisions on the field and off the field.  He comes to class on time, listens and he gives 100% during training.  He is very focused and coachable.  

He has the potential to run a 4.8 in his 40 yard dash which could really impact his future to be a great linebacker at Sandy Creek and increase his possibilities to get a scholarship. 

(pictured - Jackson with his sister Hayley)

For more member stories, visit our testimonials

3 Super Smoothies with a Protein Punch

3 Super Smoothies with a Protein Punch

I love smoothies.  They are an easy way to mix in greens, proteins and vegetables into your day without even having to use a fork.  They are great for on-the-go and great for picky family members who have a hard time eating their veggies.  

I prefer and recommend smoothies over juicing because you maintain the fiber from the fruits and vegetables with a smoothie.  With juicing fruits and vegetables, it requires more produce to make a full glass and you lose the benefit of the fiber.  With a smoothie, you can use less produce and still consume the healthy fiber packed in fruits and vegetables. 

Adding greens to smoothies helps boost the nutritional content and balance out the sugar from the fruits that make it sweet.  You can use any type of greens that you have on hand. Spinach will be the mildest in a smoothie but you can branch out to kale, bok-choy and swiss chard. 

Supplementing your diet with smoothies is not only a way to get in lots of great fruits and vegetables but it’s a way to replenish nutrients lost in a workout through sweating.  Smoothies contain vitamins and minerals essential to athletic performance like magnesium.  Smoothies contain phytonutrients, nutrients contained in plants, that are great antioxidants and immunity-boosters.  Adding an avocado or nuts to your smoothie can help you get your daily value of healthy fats.  

There are lots of ways to boost your overall nutrition with smoothie.  Below are three of my favorite smoothies.  I use a Vitamix blender and I have been really pleased with the results. Links to my favorite protein powders are at the bottom of this post.  

The best tool I have in my kitchen is probably my Vitamix.  It makes a smooth and creamy smoothie with no lumps.  It has a self-cleaning feature and endless culinary possibilities:


Blueberry Bliss Smoothie

Serves 2
1 cup coconut water (or water)
1 cup baby spinach leaves
1 frozen banana
1.5 cups blueberries (fresh or frozen)
1 tablespoon chia seeds
2 scoops vanilla protein powder


Mint Mojito Smoothie

Serves 2
1 cup water or coconut water
zest of lime
2 limes peeled, quartered
2 cups spinach or baby kale leaves
½ cup mint
2 cups frozen pineapple
2 scoops vanilla protein powder (optional)
stevia (optional)

Carrot Cake Smoothie

Serves 2
1 Banana (frozen)
1 cup carrots *
1 pinch ground ginger
2/3 cup almond milk
2 teaspoons maple syrup (optional)
¼ teaspoon cinnamon
½ cup plain or vanilla Greek yogurt
1 cup ice
2 scoops vanilla protein powder (optional)

*If you are using a conventional blender, you will need to cook/soften the carrots in advance. 


MRM Vanilla Whey Protein 

MRM Veggie Elite Protein - Chocolate

This is a great option for those who have a sensitivity to dairy or those who practice a vegan lifestyle.

MRM Egg White Protein - Vanilla

This is another great option if you want to switch from whey protein to change things up a bit. 

MRM All Natural Whey Protein - Chocolate

This is a great option to have on hand if you love chocolate. 

Athlete of the Month - February 2017

Athlete of the Month - February 2017

Sherman Dewey

The athlete of the month for February is Sherman Dewey. Sherman is a senior at Northgate High School. He began training in June of 2016 for cross country and track. He’s improved in the past few months and he’s reaping the benefits of his training already early in the track season. 

The Numbers:

40 yard dash

5.17 seconds to 4.66 seconds


5 inch increase


4.8 seconds to 4.34 seconds

Broad Jump

7 feet 10 inches to 8 feet 6 inches


Sherman, how has training at goperformance impacted you the most?

The most recognizable improvement is my overall strength.  I am much stronger than I was when I started. 

What words would you use to describe the workouts?

Intense.  Strength Training.  Conditioning. Focused

What do you enjoy the most about training at goperformance?

I leave knowing that I am going to improve in my sport.  I worked hard and I know that I am improving in my workouts and in track. 

Lane, describe the Sherman’s attitude during his workouts?

Sherman is an intellectual learner.  He likes to know the “why” behind a workout or a drill.  This makes him excel because he learns the concepts and the principles so that can apply them appropriately. He is a fast learner and very coachable. 

Lane, what’s the biggest improvement that you’ve seen in Sherman?

His linear speed and his power have increased.  He ran a 52 second 400 meter dash last year.  I foresee him running the 400 meter in under 50 seconds this year, perhaps even 48 seconds.  His 800 meter race was a 1:59 last year and I believe that he will be able to complete that race in 1:55 this year.  His mile last year was 4:45.  He’s already taken 15 seconds off that early this season in track and it’s down to 4:30.  

I hope that this year is an exceptional year for him this year, especially as a senior.  He’s worked very hard and I have seen the improvements.  I look forward to seeing how he completes this season. 

For more member stories, visit our testimonials

Athlete of the Month - January 2017

Athlete of the Month - January 2017

Micah McAllister

Micah McAllister is our Athlete of the Month for January.  He began training with goperformance in November.  Micah plays baseball and football for Landmark Christian School.  Below you'll find the metrics on how he's improved as well what he said about his training experience at goperformance.  

The Numbers:


16 inches to 18 inches (2 inch increase)

Broad Jump:

5.7 feet to 6.5 feet (10 inch increase)

40 Yard Dash:

6.19 seconds to 5.84 seconds (.35 second improvement)

What is the one that that you enjoy the most about training at goperformance? 

The atmosphere is great.  Everyone is so nice and encouraging.  Coach Lane knows how to challenge and push my limits.  He's always sharing stories about work ethic and improvements that other athletes have made.  It motivates me to work hard each session. 

Where have you seen the most improvement?

I have seen the most improvement in my running form and consequently I am faster.  Coach Lane uses videos to help me see my mistakes and make improvements in my form.  It's real-time feedback. 

How has training at goperformance helped you in your sports?

I am definitely more explosive and quick.  I am able to get to the baseball faster and make plays.  It's given me more power at the plate.  I am already looking forward to football season because I know I will be faster and stronger.  

From Coach Lane:

The reason I chose Micah for Athlete of the Month is because he works so hard during each training session.  He is enthusiastic and has a sincere desire to improve.  He's coachable and gets enjoyment from seeing his improvements and strides.  I am looking forward to coaching him over the next few months as he prepares for his sports

For more member stories, visit our testimonials

The Importance of In-Season Training

The Importance of In-Season Training

Many athletes think that practices alone are sufficient to maintain athletic performance while in-season.  That is not the case. According to research it only takes about two to four weeks to see the impacts of detraining:

  • Strength decreases by 20%
  • Aerobic conditioning decreases by 10%
  • Heart-rate increases by 5-10%
  • Flexibility decreases by 15%
  • Blood lactate threshold decreases by 20%

After four weeks, the decline continues through detraining. The most important time for training for an athlete is during their season. Athletes who train in-season are less likely to experience injuries.  

Many athletes that train in season are able to train 1-2 times per week to maintain their strength, mechanics, conditioning and flexibility. Contrary to what some believe, training in-season will not fatigue and athlete nor compromise performance. Training in-season with well-programmed training cycles actually improves sports performance. Training early in the week for a weekend game or at least 48 hours before a game gives the body ample recovery time. 

Read more about some recently featured goperformance athletes:

6 Reasons You Have Low Back Pain

6 Reasons You Have Low Back Pain

1.  Sitting

Sitting, like repeated bending is a common cause of low back pain. Sitting alone is not solely to blame, but the duration and frequency can be. Spending an increased time commuting, at a desk or even at home on the sofa can lead to chronic postural changes, increased strain on the lumbar discs, reduced mobility of the spinal joints, altered breathing patterns, weakness and decreased control over the trunk musculature. These changes can increase your risk for lower back pain and are almost entirely modifiable.

2. Repeated Bending and Twisting

Bending historically gets a bad reputation and is often justified. The spine is a very resilient structure and is designed with withstand a great deal of bending, force and mobility. However, the majority of the spines strength is not from the spine itself but rather the muscles, fascia, ligaments and internal pressures surrounding the spine. The support structures are often times weak, inflexible and stiff due to the imbalance of posture, lifestyle and overall health. Addressing these concerns along with education often negate or improve the effects of repeated bending.

3. Pregnancy

Whether an individual is pregnant or postpartum (can be years later) women are at an increased risk for hip, pelvic, and lumbar dysfunction and pain. The body undergoes a multitude of changes including distended abdominal musculature, hormonal changes that cause ligamentous laxity, pelvic floor weakness, altered diaphragmatic breathing patterns, decreased muscular control, altered postures and generalized weakness. Diet, lifestyle and posture (nursing, lifting/carrying children) are often contributing factors that compound these physical changes.

4. The Past

Often times individuals look to present circumstances for the root cause of low back pain. However, considering past medical history is imperative. Those who have had abdominal, back, or leg injury or surgery are at a higher risk of low back pain due to lingering weaknesses and lack of true recovery postoperatively. Chronic illnesses, chronic pain conditions, long term steroid or narcotic use, history of contact sports, history of smoking, dietary concerns and a sedentary lifestyle should also be considered.

5. Shoes

Footwear is a controversial topic but has been shown to affect mobility, balance, performance and varying degrees of stress on the joints of the lower body. No one shoe type is unequivocally harmful. The issue comes when a type of shoe is worn in repeatedly without varying that shoe type. Individuals that wear higher heels, including work boots with a heel, puts the ankle in a plantar flexed (toe pointed down/heel up) position. As a result the knee, hip and lower back are put in a greater extension stress and overtime can cause strains and pain. Athletic shoes can be even more controversial...stiff midfoot, flexible midfoot, minimalist, variable lacing strategies. The bottom line is individualized strengthening, mobility, muscle control and varying your footwear.

6. Diet and Hydration

This list includes physical risk factors that can be self modified or improved with the assistance of a Physical Therapist or medical/health professional. However, diet and hydration play a major role in low back pain as well as other types of pain. Diet is still being researched with new findings at every turn. Certain foods seem to affect the masses in regards to inflammation of the gut and body. Sugar, preservatives, additives, processed foods etc. can have this effect and seeing a dietitian, physician specializing in inflammatory processes or an allergist may help identify individual concerns. Hydration is key, arguably more than diet due to its direct effect on joint fluid which is responsible for the lubrication, nutrition, and overall health of a joint. So as long as you don’t have any known condition prohibiting hydrating, drink up… coffee, tea, and sugary drinks don't count!

Good News About Back Pain

Nearly all back pain can be improved. Physical activity, exercise, and Physical Therapy have been shown to reduce low back pain and often times delay or negate the need for surgical intervention or injections. Physical Therapist can provide treatment to reduce complaints of pain, but more importantly they can educate on prevention, exercises and techniques that can allow individuals to treat themselves to reduce and maintain improved mobility and pain. Certain types of pain should not be ignored: pain that wakes you out of sleep, back pain that is accompanied by numbness or tingling, back pain that is constant and doesn’t change with position, changes in balance, bowel or bladder. A Physical Therapist, and other trusted medical professionals can assist not only in identifying potential issues but can also educate and relieve any fears and help return to activity and pain free living.


For more information please feel free to contact Miranda Henry at Precision Physical Therapy.

Athlete of the Month - December 2016

Athlete of the Month - December 2016

Tripp Lankford

Congrats to our December Athlete of the Month, Tripp Lankford.  He started his training at goperformance at the beginning of the summer.  He's seen improvements in all areas.  The numbers are below as well as Tripp's take on how the training at goperformance has impacted him on the soccer field.

The Metrics


22.5 inches to 26.5 inches

40 Yard Dash:

5.32 seconds to 4.94

Broad Jump:

7 feet to 7 feet and 8 inches 

Tripp, describe the training at goperformance.

"The training sessions at goperformance consistently challenge me to push myself to new limits, many times beyond what I think I can accomplish." 

What's the biggest improvement you've noticed since training here?

"My strength has increased and my agility has improved, which has boosted my confidence in my sport."

How does the training at go performance translate to soccer?

"Speed and leg strength are two very important components to soccer and the training at goperformance has helped me to elevate my ability in these two areas. On the field, I noticed that the running techniques we practiced help improve my speed quite a lot."

From Coach Lane:

"I know that his soccer schedule was demanding this fall.  Tripp has only been coming 1 time per week for the past 6 months.  That's a great deal of improvement only training one time per week.  I am impressed that he chose to come and was committed to attending even knowing that he can only make a training session once a week.  It demonstrates a great deal of commitment on his part and his desire to improve. It shows that even coming once per week during the season can yield results."
Pictured above, Tripp Lankford #7, playing for AFC Lightning.

Pictured above, Tripp Lankford #7, playing for AFC Lightning.

For more member stories, visit our testimonials

Athlete of the Month - November 2016

Athlete of the Month - November 2016


Grant Montgomery is our Athlete of the Month for November 2016. He started training with us several years ago. This past summer he returned from playing sports to goperformance. He was training two times per week and increased his training to four to five times per week. He's seen tremendous improvement! We asked him his thoughts on training as well as what Coach Lane thinks about Grant's progress.



increased 6 inches

40 Yard Dash:

went from 5.2 seconds to a 4.74 seconds

Broad Jump:

went from 8 feet 4 inches to 8 feet 11 inches

Grant had a few things to say about goperformance:

What's your favorite thing about goperformance?

"One of my favorite things about training at goperformance is that I am able to train with other athletes my age.  It's been fun building relationships with other high school athletes." 

Describe the coaches at go.

"The coaches have a great deal of passion for their work.  They have a high degree of knowledge in all aspects of training whether it is in lacrosse, football, track & field or weightlifting.  I leave goperformance knowing that I got a great workout and I  had fun doing it."

How has training helped you in lacrosse?

"Training at goperformance has helped me considerably as a lacrosse goalie. I am stronger, faster, have more endurance, can accelerate better and my reaction time at the goal has improved since training at goperformance. "

From Coach Lane

"The biggest thing that I noticed when he returned was his intensity with his running, jumping and lifting.  His mindset is a bit different this time around.  He has the "I WILL" mindset.  He's ready to work hard and comes in each day to give it his all.  He doesn't slack off.  He's got a great future ahead of him."

Congrats Grant Montgomery!

For more member stories, visit our testimonials

14 Perfect Christmas Gifts for Fitness Buffs

14 Perfect Christmas Gifts for Fitness Buffs

Christmas shopping has already begun and I want to give you some ideas for the workout enthusiast in your life.  Or maybe you can use this list to inspire your own  Christmas list.  Some of these items, I have and love.  Others are on my Christmas wish list.  All of these items are available on Amazon and can come right to your door.  It doesn’t get much easier that that!

1. Pre-Workout:

If you’ve outgrown your pre-workout or you need a little boost in the morning, HYDE is one of my favorite pre-workout supplements.  The orange one tastes like Tang and gives you the boost that you need to finish strong without the jittery, flushed feeling that some other pre-workouts do.  



2. WODies – Gloves and Wrist Support

After all the barbell movements and overhead presses, your callused hands and tired wrists might need a break.  WODies to the rescue! They make these for men and for women.  The “glove” part of the product covers the place where your palms take a beating from the barbell.  The wrist strap part is great to offer extra support while doing push-ups, presses and protection from kettle-bell movements.  I recently got a pair and have really been pleased!

WODies 2in1

3. Branched-chain Amino Acids

BCAA’s are a crucial supplement in our house.  Our son calls this “muscle syrup”.  BCAA’s are essential to workout performance and recovery. BCAA’s aide in protein synthesis and have been proven to boost performance.  The ones below are grape flavored but they come in several flavors.  We supplement with BCAA’s on training days during the workout.  They can also be taken on non-training days if you need a non-caffeine boost to help you get through that mid-day slump. 

XTend BCAA’s Grape 

4. Vitamix Blender  

If your Santa has a hefty Christmas savings fund, then write him for a Vitamix.  We purchased one several years ago with the commitment to not order smoothies out and make our own.  I use it for so many things like hot soups, ice cream, smoothies, salad dressings and making my own nut butters.  It’s incredibly versatile and you probably won’t ever have to buy a blender again.  This one has the 64 ounce container which is great to make a batch of smoothies for the entire family. 

Vitamix Blender

5. TRX Suspension Training System

If you or someone on your Christmas list travels a lot or you love to travel on the weekends then invest in the TRX.  You will never have a bad workout on the road again!  It’s durable and so functional for working out on the go.  We’ve put ours around a palm tree before to squeeze in a workout on the beach.  It only weighs a few pounds and can go anywhere.  You won’t have an excuse not to workout on the road.  


6. Perform Better Mini Resistance Bands 

These are also great for travel.  They weigh next to nothing and can easily slip into your travel bag for a workout on the go.  If you have someone on your list that has a home gym then they might like a set of these to add to their equipment. 

Perform Better Mini Bands

7. Cross Training Shoes - Women

No Christmas list is complete without a pair (or two) of shoes.  These training shoes are a great cross between a minimalist trainer and a lifting shoe.  The back is stable and firm like a lifting shoe but you can do lateral and linear movements in them as well.  And they are pretty stylish which doesn’t hurt!

Nike Women’s MetCon 2

8. Cross Training Shoes - Men

A favorite style for the men:

Nike Men’s MetCon 2

9. Travel Foam Roller

You know exactly that feeling after riding in the car or after hopping off the plane – stiff and sore.  The travel foam roller will fit into a book bag or suitcase so you can roll out tight, sore muscles anywhere.  This one is actually on my list.  

TriggerPoint GRID Foam Roller

10. Knee Sleeves 

Knee sleeves are a great addition to a gym bag.  They are great when you’re doing squats or lunges to give those knees a little bit of extra support.  We’ve found these to be reliable and supportive. 

Men’s Knee Sleeves

11. Women’s Knee Sleeves

Women’s Knee Sleeves

12. Protein Bars

The RX bars are a great change up for the person who is always snacking on a protein bar.  Many of their bars are Whole30 approved.  They are tasty without any added fillers.

RX Bar Variety Box

13. Jump Rope

If the gym jump rope has you frustrated or you want to practice those double-unders on the weekends, then grab a jump rope and hop to it!  This is a great jump rope that you can throw into your gym bag or take with you for a workout anywhere.  It comes with adjustable handles and extra cable.

Jump Rope

14. Protein Gummies 

Protein gummies are great for the athlete on your list or for the person with a little sweet tooth. These pack a nice little protein punch in a chewy gummy.  They are great for your backpack or to kill that hunger craving in the afternoon.  These would make a great stocking stuffer. 

RAP Protein Gummies 

That’s the list.  I hope this is helpful as you buy for the fitness buff in your life or if you simply use this to make your own Christmas wish-list!  What would you add?

Athlete of the Month - October 2016

Athlete of the Month - October 2016

We’d like for you to meet the Williamson Brothers - our Athlete(s) of the Month. 

The Williamson Brothers:

School: Landmark Christian School
Canon - 7th grader
Bryce - 10th grader

By Lane, "When they came to go they we not leveraging their natural athletic ability. Their running mechanics needed the most work and they needed to get stronger - producing force from the correct positions." 

40 Yard Dash

Canon - 6.3 seconds to 5.8 seconds
Bryce - 5.15 seconds to 4.74 seconds

Vertical Jump

Canon - increased by 5 inches (going from 15 to 21 inches) 
Bryce - increased 6.5 inches (going from 25 to 31.5 inches) 

Broad Jump

Canon - went from 5 feet 8 to 6 feet 8 inches
Bryce - went from 8 feet 9 inches to 9 feet 6 inches

"More than athletic improvement, they are incredibly diligent and focused. They are extremely coachable and open to changing their old patterns and behaviors so that they may improve. They posses diligence and "coach-ability" - which are two qualities that athletes need to succeed."

We asked them to share their favorite thing about goperformance and here's what they said:


"My favorite part is how my performance results were tracked and monitored each month.  The workouts made me feel good and I definitely didn't want to miss a day!"


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Crock Pot Steel Cut Oatmeal Recipe

Crock Pot Steel Cut Oatmeal Recipe

If breakfast at your house is anything like ours, it’s hurried and often very early since Lane or I have to train at 5:30 in the morning.  We need something to keep us full, energized and give us that nutritional boosts that typical packaged breakfast foods just can’t offer.  This slow cooker recipe is a great one to make on the weekends and portion out into individual containers for the week.  

Crock Pot Steel Cut Oats:

Makes 4-5 servings


  • 1 1/2 cups milk
  • 1 1/2 cups water
  • 1 1/2 Tablespoons butter
  • Cooking Spray
  • 2 Apples (Fuji or Gala or Honeycrisp) - peeled and cut into 1 inch cubes
  • 1 cup Steel Cut Oats (uncooked)
  • 1/4 tsp. Cinnamon
  • 1/4 cup maple syrup (or less if you want it less sweet)
  • 1/4 tsp salt


  1. Spray Crock-Pot with cooking spray.  
  2. Combine milk, water and butter in Crock Pot.  
  3. Add oats and remaining ingredients. Stir well.  
  4. Cook on low 3 hours until oats are soft.

* Keep an eye on this as my slow-cooker cooks relatively warm so mine are done cooking earlier. You can stir along the way to make sure the oats don't stick to the sides.

* Top with nuts when serving if desired.

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