Athlete of the Month – September 2017

Athlete of the Month – September 2017

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Hudson Orgeron

Our athlete of the month is Hudson Orgeron. He’s is an eighth grader at Arnold Middle School in Newnan. Hudson began training at goperformance in June 2017. Since he started, he’s overcome an injury from hockey, gotten a lot stronger and increased his overall performance.

The Numbers:

40 Yard Dash

5.95 seconds to 5.7 seconds

Broad Jump

5 feet 9 inches to 6 feet to 5 inches (8 inch improvement)

Vertical

14 inches to 16 inches (2 inch improvement)

5-10-5:  

5.09 seconds to 4.81 seconds 

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One of the main reasons Hudson was chosen for the Athlete of the Month is his perseverance. He sustained an injury playing hockey earlier in the Fall. He had a broken collar bone. He came in to see us and asked about what modifications could be made while he was recovering.  His attitude during his injury was so admirable. He chose to continue training and pursue his goals regardless of the setbacks. Most people would have taken that as an out - to take the season off and use it as an excuse.  

It’s awesome to see his maturity. Most people never understand this concept of perseverance. The fact is whether you are a student athlete or an adult client, something is always going to hinder you or get in the way. It’s up to you how you respond. Hudson was a great a great example of this type of determination. 

Hudson’s resilience, perseverance and determination will serve him well this year during the hockey season. His attitude to constantly improve will serve him well in his sport and in life. 

From Hudson:

What do you enjoy the most about training at goperformance?

I love the coaches!

How has goperformance made you better at your sport?

I am significantly faster and my response time is better. 

What achievement are you most proud of when it comes to your performance training with Lane at goperformance?

I am considerably stronger. I have been able to lift much more than when I started.

What’s your favorite thing about the training classes?

My favorite thing is probably the running. I enjoy learning the mechanics and improving my speed.  

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From Hudson’s parents:

Why did you choose goperformance?

While price was a factor in the beginning, after talking with Lane and watching Hudson during the introductory sessions, we knew this is where he wanted to be.

What sport does Hudson play?

Hudson has been playing ice hockey since he was three.

What motivates Hudson to train at goperformance?

He wants to get stronger and faster. This is the first year of full body contact in hockey and Hudson is somewhat small compared to most. This type of training certainly helps him in his sport.

What changes have you seen in him since he’s been training?

He appears stronger and more agile.

Why do you think goperformance is different than other places for sports performance training?

We visited three gyms and goperformance offered a supervised program that allowed us to choose a schedule that fits with Hudson's schedule.

Anything you’d like to add about his experience with goperformance?

Hudson looks forward to working out. He works hard and accepts any challenge that Lane gives him. He told us that he might want to be a trainer when he grows up if this hockey thing doesn't work out.

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Athlete of the Month – August 2017

Athlete of the Month – August 2017

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Sumner Hahn

Out athlete of the month for August is our first female athlete of the month. Sumner Hahn is in sixth grade at Landmark Christian School. She’s a hard-worker and has certainly earned this accolade. She’s a runner, cyclist and enjoys roller blading!

The Numbers:

Broad Jump

4 feet 8 inches to 5 feet 4 inches (9 inch improvement)

Vertical Jump

4-inch improvement

40 Yard Dash

7.1 seconds to 6.43 seconds 

From Art and Robin, her parents:

Why did you choose goperformance?

We chose goperformance because they have class for younger athletes. It’s appropriate for her age group and the workouts have lots of variety. Our son has also participated in the goperformance workouts so we thought it would be a great fit for her too. 

What is the biggest difference you've noticed in her since she’s been training?

She is far more coordinated and her strength has really improved. Overall she seems more focused. She looks forward to attending goperformance each day.

What would you tell a parent considering having their son or daughter training at goperformance?

Definitely have your child go! The improvement you will see is amazing.

Anything else you want to add about training?

The variety is a plus and the classes are fun for the youth. She gets a lot of meaningful and positive encouragement from the coaches and that keeps her motivated. 

From Sumner:

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What do you enjoy the most about training?

I like deadlifting the most. 

What training are you most proud of?

When I first started I was only deadlifting the 15-pound training bar. Now I can easily deadlift 75 pounds. I am much stronger. 

What’s a goal you’ve set for yourself in the next six months?

To get better and faster at running. 

What types of skills are you learning at goperformance make the most difference for you in your sport?

Agility and coordination has helped me the most. 

From Coach Lane:

What’s it like training Sumner?

She is ambitious. She is always willing to try new things and has no fear of failure. That’s a great quality! She’s completely focused on working hard to improve herself. She genuinely tries to get every movement correct.  She’s meticulous about her training.  

How have you seen her improve since training at goperformance?

Sumner’s knees used to collapse in badly when jumping. She couldn’t generate a lot of power on her jumps, nor was she able to decelerate well on her jump landings or stopping. This impacted her change of direction and linear speed. Now, Sumner does a much better job on her landing and change direction.  Her dad says that she works on her running mechanics at home on her own. She looks so much better running and jumping. Overall she’s moving much better. Of course, she’s getting significantly stronger.  

I love that she’s independently trying to improve. It seems like she wants to get better “for her” not necessarily for anyone else or to prove anything to anyone else but herself. It’s a very cool thing to witness in a young athlete, especially a female. I am proud of the progress that she’s made and enjoy training her.

Athlete of the Month – July 2017

Athlete of the Month – July 2017

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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 

5-10-5

4.79 seconds to 4.57 seconds 

Vertical

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.  

Ingredients:

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 

Directions:

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:

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