Athlete of the Month – March 2018

Athlete of the Month – March 2018

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Blake Stiehl

Our athlete of the month for March is Blake Stiehl. Blake has been consistently coming to goperformance for almost a year. He had a hard time at first – you could tell he didn’t have much confidence and didn’t move very well. His weight was impacting his performance in the gym. Now he’s one of the staples in the Middle School Program. He’s diligent, hard-working and a leader. In class, he demonstrates exercises for other athletes. His mindset around training and being strong has changed. When Blake started, his attitude didn’t seem positive but now he arrives early and is excited to start the training session. He’s excited about exercises and he even asks about certain movements. He wants to learn. It’s been really awesome to see him overcome his own adversity. His transformation has been both on the inside and the outside.  

The Numbers

Vertical

10 inches to 18.1 inches

Broad Jump

5 feet, 6 inches to 6 feet 2 inches 

5-10-5

6.52 seconds to 5.47 seconds 

40 Yard Dash

9 seconds to 6.4 seconds

1 Mile

12 minutes to 10 minutes 

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From Blake’s mom, Dawn:

Why did you choose goperformance for Blake?

Our first experience with goperformance was at the Landmark 5k Race two years ago. Lane warmed up all the runners and I was impressed. After that I kept hearing great things about the programs goperformance offered. I went online and saw there was a class for middle schoolers and I thought it would be good for Blake to try it.  

How did you know goperformance was a good fit for him?

After trying goperformance for a week, Blake really seemed to be enjoying it. Even though it was really difficult for him in the beginning - he would get in the car a sweaty mess but said he had a great time. It's something he seemed to be enjoying and didn't want to quit.

Was there ever a time where Blake didn’t want to come to goperformance?

That's been the beauty of this program. There have only been a couple of days that he has not wanted to go. On those days, he had a bad day at school and just wanted to go home. I told him that he would feel better after a good workout – because it gets the stress out. After the class he felt so much better and was glad he went.

What are the main changes that you’ve seen in him since he’s been training?

We have seen a change in his body. He has trimmed up and has gotten stronger. He is seeing the results and he own personal gains. He has gotten faster, is lifting more and jumping higher. I'm seeing him set goals for to do more. He has never been goal driven before. I'm seeing that he is proud of himself and what he has accomplished.

Anything else you would like to add?

We are just really glad we found goperformance. Blake has always struggled with sports because he just doesn't enjoy them. We worried about his health and his lack of activity. goperformance has become his sport and something he really enjoys. It has helped him have confidence in himself. Lane and Louis do a great job of balancing when to push these kids and when to nurture. goperformance has been so much more than a gym. Thank you!

Questions for Blake:

Describe your mindset when you first started coming to goperformance?

I was always teased for being overweight and I wanted to change that.

What caused a mindset shift for you - from not wanting to come to really being dialed in and motivated?

I started to really enjoy going to goperformance. I work harder if I'm having fun. The workouts are fun!

What workouts do you enjoy the most?

I love when we do upper body and bench press! 

What achievement are you the most proud of when you look back at your training time here at the gym?

The first time I box jumped completely over a box.

What keeps you motivated to keep coming to goperformance?

I don't like sports but I want to be active. I really enjoy working out.  

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What are your goals for the next 6 months?

My goal is to continue getting stronger and faster

Anything else you’d like to add? 

My Instagram is @4x4Gamer

6 Make-Ahead Recipes that are Healthy and Nutritious

6 Make-Ahead Recipes that are Healthy and Nutritious

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This is the last post in a series of three articles about meal planning and eating healthy at home. The first one was about a fully stocked pantry and fridge. If you missed the second post, it provided 5 Tips To Meal Planning Success.  

The weeknights can get hectic especially with after-school activities, work commitments and managing a busy household. Here are six of my go-to recipes that you can prep this week to make your meal-prep a little easier. 

Homemade Granola

Granola is a great snack to make on the weekends in preparation for a busy week. It’s great with yogurt as breakfast or alone as a snack mid-day when you need a little boost. You can make this granola gluten-free by using gluten-free oats.  You can make it grain free by substituting quinoa flakes for the oats. 

Most granola that you buy at the store has a lot of added sugar from brown rice syrup, cane sugar, brown sugar and some even have high fructose corn syrup. This granola is sweetened with maple syrup that has some nutritional value to boast about.  It has vitamins and minerals unlike table sugar that has no nutritional value. As with any sweetener, use in moderation. Be sure to get 100% pure maple syrup that lists “maple syrup” as the only ingredient. You can add dried fruit and nuts in any combination that you’d like.  I vary it seasonally to keep it interesting.  

Serves approximately 6
Serving size - ¼-⅓ cup of granola

Ingredients

  • 3 cups old-fashioned whole grain rolled oats
  • ½ c olive oil
  • ½ c maple syrup 
  • Pinch of Salt
  • 1 tsp. Cinnamon

Optional Add Ins:

  • ½ cup chopped nuts such as almonds, walnuts, pistachios
  • ½ cup dried fruit such as cranberries, dried blueberries, apricots
  • ¼ cup unsweetened coconut 

Preheat oven to 375*. Line a jelly-roll pan with a silicon mat or parchment paper.  

Mix olive oil and maple syrup in a bowl with a whisk until combined. Mix cinnamon, salt and oats together in a bowl. Mix oats with the olive oil mixture until combined. 

Spread mixture onto pan. Bake for 13-17 minutes stirring frequently until oats are golden brown. The mixture will continue to cook once removed from the oven so remove the granola mixture as soon as they start to golden to prevent over-cooking.  

Once the granola has cooled (and gotten crunchy) add dried fruit and nuts to the mixture if desired. Store in airtight container for up to a week

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Beef Chili

This recipe is a great one to make on the weekend and then eat during the week. The extra day or two in the fridge amps up the flavor.

Ingredients 

  • 1.5-2 pounds ground sirloin, browned and drained of any fat
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 3 garlic cloves, minced
  • 6 ounces tomato paste
  • 14 ounces diced tomatoes (seasoned or unseasoned)
  • 1 can chili beans in mild or hot sauce
  • 1 can black beans or kidney beans 
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1.5 Tablespoons chili powder
  • 2 Tablespoons Liquid Smoke (found in grocery near ketchup and seasonings)
  • 1 teaspoon crushed red pepper flakes
  1. Cook beef and drain any excess fat.
  2. Sauté onion and bell pepper in a few tablespoons of olive oil until translucent.
  3. Place meat and vegetables into Crock Pot or large pot. Add all remaining ingredients and stir well. Heat on low or in Crock Pot. 
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Protein Bites

These are so delicious, you won’t be able to eat just one. These are a great snack for kids’ lunches and for your nagging sweet tooth. The added protein helps keep you full.

Ingredients

  • 1 cup oats
  • 2/3 cup coconut flakes (optional)
  • 1/2 cup peanut butter
  • 1.5 scoops vanilla protein powder
  • 1/2 cup chocolate chips 
  • 1/3 cup honey
  • 1 teaspoon vanilla

Mix all ingredients. Refrigerate for 30 minutes to an hour. Form into balls. Yields about 14-16 one-inch balls. Store in refrigerator.

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Spinach Artichoke Chicken Bake

This is a great dinner dish that can be prepped the night before or in the morning before you leave for work. This dish is just as yummy as the dip you’d order in a restaurant but without the calories. I serve this dish with an herbed couscous or quinoa.

Ingredients

  • 6-8 chicken breasts (butterflied or cutlets)
  • 14 ounces artichokes, drained and chopped
  • 10 ounces frozen spinach, thawed and squeezed dry
  • 2 shallots, chopped
  • 1 clove garlic, minced
  • ½ cup plain Greek yogurt
  • ½ mayonnaise
  • ½ cup Parmesan
  • ½ cup blended Italian cheese – provolone, mozzarella, asiago (your choice)
  1. Preheat oven to 375*. Spray large baking dish with cooking spray.
  2. Place chicken into baking dish. Salt and pepper the chicken.
  3. Mix remaining ingredients and place on top of chicken.
  4. Bake 30-35 minutes until chicken is cooked through. 

Bacon Frittata

This frittata is super versatile and can me made on the weekends and eaten for breakfast during the week. It reheats easily and you can substitute your family’s favorites to make it yours.

Ingredients

  • 6 bacon strips, diced
  • 10 eggs
  • 1 bell pepper, finely diced
  • 1 small onion, finely diced
  • ½ tablespoon dried oregano
  • Salt and pepper to taste

In a large ovenproof skillet, cook the bacon until crispy. 

While the bacon is cooking, whisk eggs together with oregano, salt and pepper. Set aside. 

Add the veggies to the bacon drippings and sauté until onions are translucent, about 2 minutes.

Spread the bacon and veggies evenly over the bottom of the pan. Turn up the heat until the bacon and veggies are sizzling. Pour eggs evenly over the mixture.  

Turn heat down to low and cook 3-5 minutes. Make sure that you don’t have the heat up too high or you will burn the bottom.  

Move the skillet into oven and place under the broiler. Cook under broiler for about 3 minutes until the eggs are cooked through.  

Slice and serve. 

Optional – add Gouda or cheddar cheese to the frittata. Add diced green onions with the veggies. Add seasonal veggies like zucchini or spinach. The possibilities are endless. 

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Crock Pot Whole Chicken

Takes about 4-5 hours to cook

Ingredients

  • 1 organic Free Range chicken, giblets removed, rinsed and patted dry
  • 1 white onion, sliced
  • 1 teaspoon salt
  • 2 teaspoons paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • ½ teaspoon oregano

Cover the bottom of the Crock Pot with sliced onions. Mix all seasonings in small bowl. Rub chicken with spice mixture. Place chicken in Crock Pot. Cook 4-6 hours on low until chicken reaches 165 degrees on a meat thermometer. 

There is no need for liquid in this recipe. The chicken creates its own liquid.. Make this chicken on the weekends to use in wraps, chicken salad, on salads or pizzas. 

Variation – season with taco seasoning or your favorite seasoning blend.   Use the cooked chicken for wraps, salads or for use any time you’d need cooked, shredded chicken. Sometimes I omit the onion when making the chicken for other dishes like chicken pot pie or white chicken chili. This is a huge time saver if you make this on the weekend - just throw the cooked chicken in a variety of dishes - tacos, soups and more.

Watch Nutrition Video with Payden and Louis

Learn more about nutrition with this Q and A video that was recorded on the goperformance PTC Facebook account on March 14.

5 Tips for Successful Meal Planning in 2018

5 Tips for Successful Meal Planning in 2018

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This post is the second in a three-part series on Meal Planning. If you missed the first post, then click here to be taken to 10 Must-Have Food Items to Keep in the Fridge And Pantry: Basic A Grocery List for Healthy Eating. In this post you will find my five tips to successful meal planning. The key to eating well is often eating a lot of your meals at home. Here are my five tips for 5 Tips for Successful Meal Planning:

1. Make A Menu & Start Small

Make a menu of what you are going to have each week – include your snacks for the week and breakfasts. If you don’t have a plan, well you are simply planning to fail. Once per week before you grocery shop, make a plan for your weekly menu. I usually plan five weeknight meals and plan to make two items in bulk for breakfast. On the weekends we are less “planned” and eat out with friends or have a low-key dinner. It’s much more manageable when you have a written plan.

If you haven’t been meal planning, then start small. Start with planning out 1-2 nights per week and grow from there. If starting with dinner feels daunting, then start meal-planning your breakfasts and snacks. It’s important to tackle meal-planning one step at a time.  

2. Be A Weekend Warrior

Once you have a plan, use the weekends to prep your meals. If you are making a big Saturday breakfast for the family, go ahead and assemble a quiche for the week. While you are in the kitchen, throw together a few things for overnight oats.

Use the weekend to get ahead. You can make dishes ahead of time that keep well – think sauces, soups and vegetables.  

3. Prep Once, Eat Twice

If you are chopping one onion for a recipe and know you will need an onion later in the week (because you’ve already done your plan), get to chopping the second one and place in the refrigerator for later. If you are cracking eggs for breakfast, crack 3 more and whisk together to store for tomorrow’s breakfast. While you are cooking or making things for lunch or dinner on the weekends, prep for the next week. If you are making chili, double it and freeze some for another day. If you are grilling chicken for a BBQ, marinate some in a different way to pack for lunch the following week.  

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4. Designate a Theme Night

I am not talking a weekly fiesta, although you could. It’s helpful for me to know that Fridays or Saturdays at our house mean “pizza night.” We make homemade pizzas once per week. That “theme” is easy and takes the guesswork out of one of those nights. The key to these consistent weekly dinners is to keep it simple – think breakfast, pizza, tacos. You want to use items you have on hand and assemble a quick, easy dinner. So that it doesn’t get mundane, you can switch it up. We incorporate breakfast for dinner about twice per month. That could mean omelets, scrambled eggs, breakfast tacos or open-faced sandwiches with a fried egg. Knowing you already have one night on your week covered makes filling in the rest easier.  

5. Stock Your Pantry and Fridge

I’ve already composed a list of ten food items I always keep in the fridge and pantry that I have on hand. The key to being able to prep and throw together a meal at home is having a fridge, pantry and freezer stocked with the tools you need. You need to keep the basic items like dry goods stocked so you are ready to go. Have rice, quinoa, dried beans and oats on hand for recipes. Keep sauces, condiments and marinades in your fridge to jazz up a boring plate. Keep meats, side dishes, entrees and vegetables in your fridge so you can pull them out when a weeknight gets away from you. Most of us turn to a restaurant for a quick dinner when we don’t have something at home to throw together. You’d be surprised what you can assemble when your fridge and pantry is stocked with the essentials. You might even surprise yourself with some creativity.  

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goperformance Food Meal Template

Watch Nutrition Video with Payden and Louis

Learn more about nutrition with this Q and A video that was recorded on the goperformance PTC Facebook account on March 14.

Athlete of the Month – February 2018

Athlete of the Month – February 2018

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Emme Boerstler 

Our athlete of the month for February is Emme Boerstler. Emme is a seventh grader at Booth Middle School. She’s a gymnast and a cheerleader.  

From Meg Boerstler, Emme’s Mom

I chose goperformance for Emery because I have been training here at goperformance for six years. Emme endured a back injury in early summer while tumbling. Emery’s goals were to strengthen her core muscle so she could go back to tumbling and cheerleading.

The knowledge and compassion the coaches have for the athletes is like no other gym. Lane and his staff not only have expertise in training adults, but adolescents as well. I have seen the trainers with my own eyes work with these athletes in such a positive way and can relate to them as well.  Not only is Lane a remarkable trainer but also he is a great mentor.

Emery’s injury will never be cured, however the trainers at goperformance along with Tyler Austin with Precision Physical Therapy have helped her in such a way that she is now able to continue her passion without further damage.

When Emery started training she was reluctant and scared she might not ever go back to her dream of tumbling and cheering. Being a competitive athlete is all she’s ever known. After six weeks of training Emery went back to the doctor. To her surprise, the doctor told her she could start tumbling again because her strength and mobility had improved drastically. She now sees the positive impact training at goperformance had on her. She has not only made improvements inside the gym but her tumbling as gotten so much stronger too. She leaves goperformance and her tumbling gym with a big smile on her face because her pain has subsided dramatically. 

Emery has become stronger both athletically and mentally. She is determined to fulfill her dream of being a college cheerleader. goperformance has given her back hope to achieve her dreams. You cannot put a price tag on that.

From Emme

When I started goperformance I had a severe back injury. My mindset was to make my core stronger and overcome some of the pain. Training here has made my tumbling so much stronger and easier to do because I do not have as much of the pain due to the strength training. In the next six months I would like to be able to do all of the exercises without pain and become strong enough to do competitive cheer one last year. 

My favorite thing about goperformance is that all of the kids are nice and I have made many new friends through training here. Also the trainers are very fun and challenging. Not only is Lane a good coach, he is a mentor and very easy to talk to. If I want to be able to fulfill my dreams of cheering in college, I need to continue training. I also do physical therapy that decreases the amount of pain I have and gives me a stronger pain tolerance. I used to work with Tyler at Precision Physical Therapy every week and now I have gotten to the point where I have to go about every other week. I have been attending goperformance since September and it has made me a stronger person in all my activities. 

From Coach Lane

Emme is one of the most coachable athletes in the gym. The definition of “coachable” is the willingness to be corrected and to act on that correction. When we are coachable, we are prepared to be wrong. We can withstand a high degree of candor. That’s the reason she is our athlete of the month. Emme displays a focused intensity. She attempts to execute with precision and is a great leader in our Middle School Program. She doesn’t simply go through the motions. She gives it her all every session.  Because of her back injury I think this training has helped her hone in her her mechanics, movement and posture. She’s determined to overcome it and reach her fullest athletic potential. As Rocky Balboa says “Life is not about how hard you can hit, but how much you can get hit and still keep moving forward.”
 

10 Must-Have Food Items to Keep in the Fridge And Pantry: A Grocery List for Healthy Eating

10 Must-Have Food Items to Keep in the Fridge And Pantry: A Grocery List for Healthy Eating

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This is the first post in a series of three – all about meal planning. We all know eating at home and preparing meals is key to managing your nutrition. It can seem overwhelming and you may not know where to start.  

Today I am sharing with you a few staples I keep in my fridge for healthy eating. A fully stocked fridge, freezer and pantry is step one in the process of healthy eating at home and being successful at meal planning.  

1. Eggs

They are a staple in my house. I make breakfast for dinner, fried eggs over vegetables for a Sunday brunch. On the weekends, I will make a quiche or frittata to keep in the fridge for the week. You can hard-boil eggs to put in your homemade salads for lunch or eat for a quick breakfast. Eggs are a great source of amino acids and protein.

2. Plain Greek Yogurt

This is a great fridge-staple for sauces, dips and snacks. I use Greek yogurt mixed with Sriracha (Thai-Chili Sauce) to make a spicy topping for fish or chicken. It’s a great item to have on hand for breakfast with homemade granola or fruit. Greek yogurt mixed with peanut butter makes a great snack in the afternoon paired with apples or simply on a spoon! Plain Greek yogurt is a wonderful option if you are trying to lower your overall sugar intake as most flavored ones have lots of added sugar.

3. Bone-In, Skin-On Chicken Breasts or a Whole Organic Chicken

If you think all chicken is dry and taste-less, then you haven’t had bone-in chicken. I keep these in the fridge or freezer for a quick dinner. Roasted with herbs and white wine, these beauties yield a moist chicken and a pretty flavorful sauce. I often grill or roast chicken to have on hand to put in wraps or salads for lunch. You can cook a whole chicken in the Instant Pot or Crock Pot on the weekend to use in a variety of ways – think salads, wraps, chicken salad, soups and more.

4. Nuts and Nut-Butters

I keep all varieties of nuts in the pantry – cashews, pecans, pistachios, almonds and walnuts. Nuts are a great source of fats and proteins essential in our diet. They are great as a snack. For dinner, I will use chopped nuts to encrust a piece of fish or chicken for a quick dinner. The nut butters are essential in my house for making little ones PBJs but I also incorporate nut butters into my energy bites as well as into my smoothies.

5. Naan Flatbreads

On the weekends when I just don’t feel like cooking, I love to grab these from the pantry or freezer. They make a great canvas for a flatbread pizza. You can use leftover grilled meats or vegetables from the week and throw on the top for a healthy meal that’s ready in less than 20 minutes. These give you the “pizza fix” for fewer calories than a pizzeria deep dish.

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6. Wild-Caught Frozen Fish

I keep a package or two of frozen fish on hand for quick weeknight dinners. Wild-caught fish is an excellent source of fat and we should be eating more of it! I keep Cod and Mahi in our freezer because that’s what my family enjoys. For a quick dinner, you can pan sauté, grill or bake fish and serve with roasted vegetables. I use our fish to make “fish cakes” and also fish-tacos. Don’t be tentative when it comes to incorporating fish dishes into your weeknight rotation.

7. Old Fashioned Whole Grain Rolled Oats and Steel Cut Oats

These pantry staples are affordable to buy in bulk and great to have on hand. I make oatmeal and steel cut oats for our breakfasts. We are typically rushed in the mornings – who isn’t? Making overnight oats, Crock Pot oats and granola are ways to keep our mornings far less hectic. 

8. Spinach or Leafy Greens

If I am being honest, I don’t love a salad. I throw leafy greens like spinach and kale into my daily smoothies. Greens are an easy way to add a vegetable serving to your day. Smoothies are a sneaky way to add vegetables to your kids’ diet. I have 3 Super Smoothies here to get you started.

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9. Frozen Fruit

To continue on with the smoothie talk, I always have an assorted variety of frozen fruit in the freezer. I freeze bananas (peeled) when they start to brown. I keep mangos, strawberries, blueberries and more frozen fruits in the freezer to make smoothies. Frozen fruit is great if you’ve eaten your way through your fresh fruit already. You can add to oatmeal and yogurt for added sweetness without the added table sugar. When the weather heats up, frozen fruit is a refreshing treat to cool down.

10. Assorted Condiments, Marinades and Sauces

I keep a variety of flavorful items in my pantry and fridge to jazz up chicken, sauces and more. Olive-oil based salad dressings are great to have for salads and also marinades for meat. Assorted mustards like Dijon, whole-grain seeded mustard and yellow mustard are a must in my fridge. They liven up dishes and sauces. Make sure you read the labels on these products when purchasing so that you aren’t bringing home items with added sugars or artificial ingredients.  

I hope that helps you stock your fridge and pantry in a way that sets you up for success.  Having a fully stocked fridge is crucial to healthy eating at home and packing things for on-the-go.

Watch Nutrition Video with Payden and Louis

Learn more about nutrition with this Q and A video that was recorded on the goperformance PTC Facebook account on March 14, 2018.

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