Energy Bites - Two Healthy Snack Recipes

Energy Bites - Two Healthy Snack Recipes


Aren’t we all looking for a great snack that’s healthy, tastes good and is not a lot of hassle to pull together? For me, these two recipes fit the bill! I love energy bites. They are easily made in advance of a busy week, travel easily and have a nice blend of fats, carbs and proteins to satisfy your cravings. Here are two recipes for energy bites that you can add into your rotation.

Peanut Butter and Chocolate Energy Bites

This recipe satisfies that craving for something sweet and gives a nice little boost of energy in that afternoon energy slump.  

Yields - 12-16 1 inch balls

  • 1 cup whole grain rolled oats
  • ⅔ cup unsweetened coconut flakes (optional)
  • ½ cup natural peanut butter
  • ¼ cup chocolate chips (semi-sweet or dark chocolate) 
  • ⅓ cup honey
  • Pinch salt
  • 1 teaspoon vanilla 
  • Optional - 1 scoop vanilla protein powder

Combine all ingredients. Refrigerate for 30 minutes to make mixture easier to handle. Form into 1 inch balls. Store in refrigerator.


Sweet Potato and Oat Energy Bites

This version is a great option for those who have a nut allergy or want to sneak in a few vegetables. The sweet potato adds some sweetness and a nice punch of vitamins and minerals.

Yields - 12-16 1 inch balls 

  • 1 cup whole grain rolled oats
  • ⅔ cup unsweetened shredded coconut flakes
  • 1 cup cooked, mashed sweet potato
  • ⅓ cup honey
  • Pinch salt
  • 1 Tablespoon chia seeds
  • 1 scoop vanilla protein powder
  • 1 teaspoon vanilla 
  • ½ cup dried cherries or dried cranberries
  • ⅓ cup chopped pecans

Combine all ingredients. Refrigerate for 30 minutes to make mixture easier to handle. Form into 1 inch balls. Store in refrigerator. 

If you find your mixture isn’t forming together well, add some more honey or nut butter (or sweet potato to the mixture).  It should be moist and hold together fairly well before placing it in the refrigerator. 


Athlete of the Month – September 2017

Athlete of the Month – September 2017


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)


14 inches to 16 inches (2 inch improvement)


5.09 seconds to 4.81 seconds 


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.  


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.


Athlete of the Month – August 2017

Athlete of the Month – August 2017


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:


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


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.  

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