Athlete of the Month - May 2018

Athlete of the Month - May 2018

Brody is the youngest athlete to receive the Athlete of the Month award for May 2018. Meet “Brody the Beast” and get inspired by his winning mindset.

Athlete of the Month - April 2018

Athlete of the Month - April 2018

goperformance PTC Athlete of the Month for April is Football Player Ben Bodne. Read all about his impressive work ethic and desire for excellence.

Athlete of the Month – March 2018

Athlete of the Month – March 2018


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


10 inches to 18.1 inches

Broad Jump

5 feet, 6 inches to 6 feet 2 inches 


6.52 seconds to 5.47 seconds 

40 Yard Dash

9 seconds to 6.4 seconds

1 Mile

12 minutes to 10 minutes 


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.  


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


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


  • 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


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.


  • 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. 

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.


  • 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.


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.


  • 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.


  • 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. 


Crock Pot Whole Chicken

Takes about 4-5 hours to cook


  • 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.

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