Celebrating Success: Cherokee Barbell Open Weightlifting Meet Recap and Youth Nationals Preview

We recently concluded our 2nd annual Cherokee Barbell Open Weightlifting Meet, and what an incredible event it was! The energy, dedication, and talent displayed by our athletes left us inspired and proud. In this email, we will recap the 1st part of the meet, share highlights of the meet and also share some exciting news about our upcoming participation in the Youth Nationals.

Nathan, The Rising Star
One of the standout performers at our Open Weightlifting Meet was Nathan, a remarkable 12-year-old who started his Olympic weightlifting journey in the summer of 2022 as a complete beginner. With relentless dedication and a focus on perfecting his technique, Nathan has become a force to be reckoned with. At the meet, he achieved a remarkable 7kg Meet PR, ranking the second spot in the nation for his age and weight class. We couldn’t be prouder of his progress! 
Desmond, The Mighty Lacrosse Player 
Desmond is another 12-year-old athlete, proved that being well-rounded doesn’t mean sacrificing excellence in weightlifting. Despite his commitment to full-time lacrosse, Desmond manages to shine in weightlifting as well. He achieved a 5kg Meet PR, showcasing his strength and determination. Desmond’s ability to excel in multiple sports is a testament to his dedication and hard work.
Chloe, The Multi-sport Talent 
At just 12 years old, Chloe has dabbled in various sports and recently returned to weightlifting a few months ago. Despite her recent return, Chloe displayed impressive progress, achieving a remarkable 10kg Meet PR. Her commitment and natural talent are evident, and we’re excited to see her further develop her skills.
Maddy, Remarkable Rise in Weightlifting.
Maddy, a 14-year-old athlete, will be making her debut at the upcoming Youth Nationals. Engaged in multiple sports, Maddy has embraced weightlifting and quickly made her mark. With a 5kg Meet PR, she has already shown immense potential in this demanding discipline. We look forward to supporting her as she takes on the challenge of her first national competition.
Roy, The Promising Future
Our final youth athlete, Roy, is a 15-year-old with a bright future in weightlifting. His performances at the Open Weightlifting Meet were nothing short of exceptional, with a snatch of 95kg and a clean and jerk of 115kg in the 73kg weight class. Roy currently holds the top spot in the nation for his weight class and age, making him a standout talent to watch.

Raising strong kids starts with building strong bodies and minds! Weightlifting is a fantastic way to help children develop their physical, mental, and emotional strength. Not only does weightlifting improve bone density, muscle mass, and cardiovascular health, but it can also boost confidence, self-esteem, and stress relief. At CBSN, we offer safe and effective weightlifting programs for kids of all ages and abilities, led by experienced coaches who prioritize proper technique and injury prevention.

Join us in raising the next generation of strong, healthy, and resilient kids – contact us to learn more about our programs today!



Struggling with the barbell going around your knees during the snatch? Try the halting snatch complex. This drill can help you focus on maintaining proper positioning and technique to prevent the bar from drifting forward.

Halting at Knee Snatches can be helpful for athletes who are pulling the bar around the knees because it allows them to work on their positioning and technique in that specific part of the lift.


#question from @cherokeebarbell Struggling with the barbell going around your knees during the snatch? Try the halting snatch complex. This drill can help you focus on maintaining proper positioning and technique to prevent the bar from drifting forward. #haltingsnatch #snatch #snatchcomplex #weightlifting #technique #barpath #lifting #fitness #trainhard #nevergiveup #workoutmotivation #strengthtraining #olympiclifting #crossfit #fitfam #fitspo #fitnessjourney

♬ original sound – Cherokee Barbell S&N
Halting Snatch Pull + Halting Snatch

During the halting at knee snatch, the athlete pauses the lift at the point where the barbell is at knee level, just before it moves into the second pull. This pause allows the athlete to focus on maintaining a vertical bar path and keeping the barbell close to their body, which can help prevent them from pulling the bar around the knees.

Here are some ways that halting at knee snatches can be helpful:

  1. Developing proper positioning: By pausing the lift at knee level, the athlete can focus on maintaining proper positioning and keeping the barbell close to their body. This can help them develop the proper muscle memory and technique needed to perform the snatch efficiently and safely.
  2. Increasing awareness: Halting at knee snatches can also help athletes become more aware of their body position during the lift. By holding the lift at knee level, the athlete can feel if they are leaning too far forward or if their weight is shifting in the wrong direction. This can help them make corrections and improve their form.
  3. Strengthening key muscle groups: Halting at knee snatches can also help athletes strengthen key muscle groups that are important for the snatch. By pausing the lift at knee level, the athlete is forced to maintain tension in their legs, core, and back muscles, which can help increase overall strength and power.

Overall, halting at knee snatches can be an effective training tool for athletes who are struggling with pulling the bar around the knees. By focusing on proper positioning, body awareness, and muscle strengthening, athletes can improve their technique and lift more weight safely and efficiently.


Why Starting Olympic Weightlifting & Strength Training After 35 is beneficial?

Weightlifting is a form of exercise that involves lifting heavy weights for the purpose of building strength and muscle mass. While weightlifting has traditionally been associated with younger individuals and athletes, it can also be a highly beneficial form of exercise for individuals over the age of 35. In fact, weightlifting can be particularly important for older adults, as it can help combat age-related changes in muscle mass, bone density, and overall fitness.

One of the key benefits of weightlifting after the age of 35 is improved strength. As we age, our muscle mass tends to decrease, which can make it more challenging to perform everyday activities such as carrying groceries, climbing stairs, or even getting up from a chair. However, weightlifting can help maintain and build muscle mass, improving overall strength and making these activities easier. Additionally, increased muscle mass can lead to improved metabolism, as muscle tissue burns more calories than fat tissue.

Another important benefit of weightlifting after the age of 35 is increased bone density. Bone density tends to decrease with age, particularly in women, leading to an increased risk of osteoporosis and fractures. However, weightlifting can help improve bone density by placing stress on the bones, stimulating bone growth and remodeling. This can help reduce the risk of fractures and maintain overall bone health.

Weightlifting can also be beneficial for improving balance and coordination, which can be particularly important for older adults. Olympic weightlifting, in particular, requires a great deal of balance and coordination, which can improve these skills with practice. This can help reduce the risk of falls and injuries, which can be more common in older adults.

In addition to physical benefits, weightlifting can also have positive effects on mental health. Exercise has been shown to reduce symptoms of depression and anxiety, and weightlifting can be a particularly effective form of exercise for improving mood and reducing stress. Additionally, weightlifting can provide a sense of accomplishment and satisfaction, as individuals see improvements in their strength and fitness over time.

For older adults who are interested in weightlifting, a specialized Masters weightlifting program can be particularly beneficial. These programs are designed to meet the specific needs and abilities of older athletes, with a focus on proper technique, reduced training volume, and incorporation of accessory exercises. Additionally, individualized programming can be used to tailor workouts to an individual’s specific goals and abilities, ensuring that progress is being made while also avoiding injury.

Overall, weightlifting can be an effective and enjoyable way to maintain and improve overall health and fitness as we age. The benefits of weightlifting after the age of 35 include improved strength, increased bone density, better balance and coordination, boosted metabolism, and improved mental health. With proper technique and guidance, weightlifting can be a safe and effective form of exercise for individuals of all ages, helping to promote health and wellness into our later years.

To Summarize; Olympic weightlifting can have many benefits for individuals over the age of 35, including:

  1. Improved strength: Weightlifting is an excellent way to increase muscle strength, particularly in the lower body. As we age, our muscle mass tends to decrease, which can make daily activities more challenging. Weightlifting can help maintain and build muscle mass, making everyday activities easier and reducing the risk of injury.
  2. Increased bone density: Weightlifting can help improve bone density, which tends to decrease as we age. This is especially important for women, who are more likely to develop osteoporosis.
  3. Improved balance and coordination: Olympic weightlifting requires a great deal of balance and coordination, which can help improve these skills with practice. This can be particularly beneficial for older individuals, who may be at a higher risk of falls.
  4. Boosted metabolism: Weightlifting can increase your metabolism, which can help you burn more calories throughout the day. This can be particularly helpful for individuals who are trying to lose weight or maintain a healthy weight as they age.
  5. Increased cardiovascular health: Weightlifting can also have cardiovascular benefits, such as improving blood pressure and reducing the risk of heart disease.
  6. Improved mental health: Exercise, including weightlifting, has been shown to have positive effects on mental health, reducing symptoms of depression and anxiety.

Overall, Olympic weightlifting can be an effective and enjoyable way to maintain and improve overall health and fitness as we age.

Nick Pantazides – CBSN Masters Athlete – AO FINALS 2022 1ST PLACE

3 Tips To Improve Your 💪 Performance in the Gym

Are you confused when it comes to figuring out what to eat to improve your performance in the gym?

There are so many flashy tips and tricks to try, but here are 3 that will help you the most.

1️⃣ 𝗙𝘂𝗲𝗹 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆 𝗧𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝗧𝗵𝗲 𝗗𝗮𝘆, 𝗡𝗼𝘁 𝗝𝘂𝘀𝘁 𝗔𝗳𝘁𝗲𝗿 𝗬𝗼𝘂𝗿 𝗪𝗼𝗿𝗸𝗼𝘂𝘁

One of the most common mistakes we see with athletes is actually undereating and only prioritizing the meal/shake right after their workouts. Instead, focus on balance throughout the day!

2️⃣ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗪𝗵𝗼𝗹𝗲 𝗙𝗼𝗼𝗱𝘀 & 𝗢𝗺𝗲𝗴𝗮 𝟯𝘀

One overlooked part of recovery nutrition is incorporating foods high in omega-3s that help fight inflammation. Good sources of omega-3s include salmon, herring, almonds, walnuts, and pecans.

3️⃣ 𝗗𝗲𝗰𝗿𝗲𝗮𝘀𝗲 𝗔𝗹𝗰𝗼𝗵𝗼𝗹 𝗖𝗼𝗻𝘀𝘂𝗺𝗽𝘁𝗶𝗼𝗻

Did you know alcohol slows down your body’s ability to produce the human growth hormone that is needed for muscle building?

ᴡʜɪᴄʜ ᴛɪᴘ ᴀʀᴇ ʏᴏᴜ ɢᴏɪɴɢ ᴛᴏ ꜰᴏᴄᴜꜱ ᴏɴ ᴛʜɪꜱ ᴡᴇᴇᴋ?


April 2023 EVENTS

If you’ve been wanting to join our Six Week Strength & Technique Class, there’s no better time than now! Available for both in-person and remote coaching, this program is designed to help for lifters at every level – from beginners to elite athletes and coaches.
In a smaller group setting, our Six Week Class allows for each athlete to receive the attention, coaching and feedback needed.

Technique and Strength;
✅Clean & Jerk 
Squat and It’s variations.

Athletes will focus on the fundamental elements of each lift, and drill movement to help improve their body mechanics, timing, and speed to perform the lifts in the most efficient and effective way possibleand develop overall strength and conditioning.

Using proven methods of progressive overload, Coach Ayse Sukola has applied for this program to develop multiple national-level athletes. If your technique and strength are holding you back, this is the program for you.

Take your strength and lifting to the next level!


Open House allows weightlifter and powerlifters throughout out the Woodstock area and beyond to experience our training facility and train with like minded people.Coaches will be on hand to answer any questions about Olympic weightlifting, Powerlifting and Nutrition or offer feedback.

During The Open House, Coaches will focus on technique improvements;

🔷For the snatch and the clean-and-jerk, fundamental elements of each lift, and drill movements to help improve your body mechanics, timing, and speed to perform the lifts in the most efficient and effective way possible.

 For Squat, Bench and Deadlift, fundamental elements of each lift, and drill movements to help improve your body mechanics.

Bring your family and friends.

Registration is not needed. Simply fill out a waiver.

3 Tips to Skyrocket Your Performance and Answer The Most Frequently Answered Questions Around Performance Nutrition. 

During this FREE nutrition talk, we will discuss the following:

  • The Fundamentals of Nutrition
  • 3 Tips To Skyrocket Your Performance
  • Most Frequently Asked Questions {Answered}
  • Is there really a 30-minute window to fuel after workouts?
  • Do I need a protein supplement?
  • Where do I start?

This FREE nutrition seminar is for you! 

If you are looking to:

 🚀Increase energy levels

🚀 Decrease recovery time

 🚀Improve performance

 🚀Fuel your body for your workouts

 Feel better during workoutsThis FREE nutrition seminar is for you! You can register live or catch the recording!

See you on April 22, 2023 9:30 AM EST 



Regardless of your version of true happiness, living a happier, more satisfied life is within reach. If you’re feeling down, unsettled, in need of some ideas to perk you up or just want to have a fresh perspective on your day, check these ways to make you happier!

🙏🏻 Practice Gratitude
☀️ Get Some Sun
😬 Smile
🥦 Eat More Veggies & Fruit
👯‍♀️ Spend Time With Positive People
🌴 Get Out In Nature
🏃🏽‍♀️ Exercise Daily
✈️ Take A Trip

“𝒀𝒐𝒖𝒓 𝒍𝒊𝒇𝒆 𝒎𝒐𝒗𝒆𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒅𝒊𝒓𝒆𝒄𝒕𝒊𝒐𝒏 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒔𝒕𝒓𝒐𝒏𝒈𝒆𝒔𝒕 𝒕𝒉𝒐𝒖𝒈𝒉𝒕𝒔.” – Craig




FREE OPEN HOUSEDuring the open house, Coaches will focus on technique improvement the snatch and Clean & Jerk, fundamentals of each lift, and drill movements to help improve your body mechanics, timing and speed the perform the lifts in the most efficient and effective way possible
USA WEIGHTLIFTING LEVEL 2 COACHING COURSE Usa Weightlifting Level 2 Coaching course with Daniel Camargo. Danny Camargo is USAW Senior International Coach, Head Coach & Owner @olyconcepts and has been in this game over 30 years as an athlete and coach! Level up & Learn from one of the best in the weightlifting world!
17TH -19TH
GA STATE POWERLIFTING CHAMPIONSHIPCherokee Barbell Athlete Ayla Teresi will be competing Day 2 Session 2 at this competition held at South Forsyth High School.
9:30 AM TO 10:00 AM

Blue Gym

Cumming, GA 30041

NUTRITION TALK – 3 REASONS YOUR DIET FAILED YOUEvery year millions of people start their weight loss journey which inevitably ends with either getting frustrated seeing no progress OR they lose weight fast to gain it right back! Why does this happen? 
We are going to discuss the 3 reasons your diet failed and what you can do about it!
9:30 AM TO 10:00 AM
via ZOOM

FREE OPEN HOUSE – FEBRUARY 4TH , 2023 10:00 AM to 1:00 PM – All LEVELS & AGES are Welcome! 
✅During The Open House, Coaches will focus on technique improvement for the snatch and the clean-and-jerk, fundamental elements of each lift, and drill movements to help improve your body mechanics, timing, and speed to perform the lifts in the most efficient and effective way possible.
✅Ask questions about your Nutrition / Weight Classes, Weight cuts, or How to gain mass properly.
✅Join the Cherokee Barbell Team for a training session & have fun!
✅Bring your friend.
Sign our waiver ahead of time! Click Here


In this course, participants will delve deeper into topics covered in the Level 1 course, as well as learn about essentials such as organizing and selecting exercises for weightlifting, biomechanical analysis of weightlifting movements, and competition preparation. Over the course of two days, expert USAW coaches will cover how to build periodized training plans for any sport using scientifically based principles as well as how to systematically detect, correct, and cue technique flaws.

In addition to covering these “what to coach” topics, this course will focus on helping coaches further refine “how to coach” skills related to effective communication such as creating a positive training environment, delivering effective feedback, and engaging in reflective practice. Participants will be frequently asked to reflect on their learning and consider ways to incorporate aspects of the course into their coaching. While there are downloadable .pdf resources available in the online course, a downloadable manual is not provided. This is to ensure all coaches always have access to the most current content.

Every year millions of people start their weight loss journey which inevitably ends with either getting frustrated seeing no progress OR they lose weight fast to gain it right back! Why does this happen? 

Reason #1: Your diet is TOO RESTRICTIVE!

Reason #2: INCONSISTENCY!         

Reason #3: You try to do it alone

Want to know what is holding you back from reaching your weight loss goals? Be sure to register for our FREE nutrition talk on FEBRUARY 25TH 2023. We are going to discuss the 3 reasons your diet failed and what you can do about it!

Register HERE >> LINK



The Journey Back: 4 Things My Postpartum Weight Loss Showed Me

The Journey Back: 4 Things My Postpartum Weight Loss Showed Me

If you’re familiar with Cherokee Barbell Strength & Nutrition, or you know me personally, you know that I am a nutrition coach with many years of experience helping people achieve their goals. With all of my education and experience helping others, you would think that my postpartum journey would have been easy and fast. If you pay attention to everything you see from fitness influencers on social media, I should have been back down to my leanest weight in just a few weeks, right?

Wrong. In reality, I have just recently reached my first major fat loss goals – and my son just turned two years old. You read that right. It took me two years, and my journey isn’t over yet! Real change happens over months and years of steady work. There is no magic pill, but there are things you can do to achieve your goals. Let’s talk about a few of the most important lessons that my postpartum weight loss journey has shown me.

  1. Mindset is everything for weight loss

I’ve known this for a long time, and I’ve coached many athletes and nutrition clients through it. If you don’t have the right mindset, you’re going to struggle to lose weight and/or achieve the fitness goals you’ve set for yourself. When I started my journey back to fitness, I had a newborn son, a new business, and multiple personal challenges. My body was fatigued, and I was constantly stressed.

With everything going on in my life, and no consistency (we’ll get to that later on), I couldn’t make any progress. I was desperate to see my old body again, to feel strong and fit, but I wasn’t getting anywhere. I felt so discouraged, and I couldn’t get my mind wrapped around doing the things I knew I needed to do to start making the progress that I wanted so badly.

When this happens, it’s tempting to beat yourself up about it. It’s easy to feel ashamed and guilty for what we see as major failures. But shame and guilt are actually terrible motivators, and they end up standing in our way. When you feel ashamed of yourself, you might go run on the treadmill as long as you can, but once you’ve finished punishing yourself, you’re not likely to make a habit of daily treadmill runs. If you feel guilty for eating too much, you might cut your calories down to nearly nothing the next day, but you’re not likely to turn that restriction into healthy eating habits over the long term.

Shame may feel like the kick-start you need to get going, but it won’t keep you moving in the right direction. You are much more likely to succeed if you approach your journey with acceptance and gratitude. It’s not an easy thing to do, but a few things that helped me include:

⚫Starting a daily journaling habit
⚫Committing to meditating for just five minutes every day
⚫Making just one healthy choice at mealtimes (and then another)
⚫Setting daily intentions and reminding yourself of them when you start to feel negative thoughts creeping in

A good friend of mine (who is a USAW national coach) told me, “To get anywhere, you have to be tired of your own bulls&t.” Part of that bulls&t is the mindset that you have to punish yourself for the choices that got you where you are today. Changing your mindset is the first step to changing your body and your health.

  1. Consistency is king for effective weight loss

You’ve heard this before, but that’s just because it’s so true. Let’s say that, 90 out of 100 days, you eat appropriate portions of healthy foods. The other 10 days, you have a little extra on your plate, a glass of wine or two, and/or a rich dessert. Do you think those 10 days will ruin your journey, especially if they’re spread throughout 100 days of overall healthy eating? Of course not! Likewise, if you skip a day at the gym here and there, you aren’t going to lose all of your progress – unless you give in and stop going completely.

Over the last two years, I struggled with consistency. I tried a lot of tricks and strategies that have worked for others. I signed up for a triathlon with the idea that a new goal would motivate me and get me training. I tried changing my workout routines. I consulted other experts. None of it worked – and, strangely, all of it worked.

Every time I stepped into the gym, went for a run, or even walked my dog with my kids, I was doing something good for myself. I was moving closer to building those habits and getting back to the lifestyle I wanted. And it happened one day at a time. Did I do the triathlon? No. Did I start going back to training one day a week, then two, and then three?

Yes. It took some time, and I had some setbacks. And, yes, life absolutely got in the way many times. I had to cut workouts short for sick kids, emergencies with my employees, and so much more. But, I stuck to my intention to create the habits I needed to consistently train my body. And, as I got back into those habits, I found it easier to incorporate other habits too – like fueling my body with the right balance of carbs, proteins, and fats to support my strength while losing fat.

Here are a few things that helped me create that consistency:

⚫Setting aside time in my calendar to train
⚫Preparing meals ahead of time for busy days
⚫Making it fun by training with friends

  1. Accountability is crucial to achieving your goals

When it comes to fitness and achieving our goals, it takes a village. Yes, it’s possible to do it all on your own, but if you don’t have a support system with some form of accountability, it’s easy to make excuses and give up on yourself. Accountability can take on several forms. For some of my athletes, it’s as simple as checking off the movements in their training programs and logging their foods for our weekly or monthly check-ins. For others, it’s seeing friends at the gym. Others ask an accountability buddy to check in with them on a daily or weekly basis.

For me, accountability came with my community and my gym. My athletes and my fellow coaches would ask me things like, “Are you training today?” or, “How is training going?” Or they would offer to meet me and train together. This kind of support is easy to find when you have a community like our team at Cherokee Barbell, and I’m so grateful for the people in my life who helped me stay accountable for my workouts and my nutrition on the way back.

  1. Success creates motivation

You won’t always feel motivated, and many people will tell you that this is where discipline comes in. If you don’t feel motivated to train hard at the gym, have the discipline to go for a walk or at least drive to the gym and warm up. These are valid statements, and they do help people get through those days when they don’t feel like doing anything. But you don’t have to rely on iron willpower and self-discipline every day if you remember this: Success creates motivation.

If you do something active three days in one week, I can almost guarantee that you will feel better than you did the week before. Your sleep will improve, and you’ll feel a sense of accomplishment. If you add some healthy nutrition habits to that activity, you’ll start seeing other changes – like a lower number on the scale and your clothes fitting better. Seeing those changes will motivate you to do even more to improve your health and fitness.

This positive cycle continues as you see more success. And you can keep it going by changing the way you reward yourself. Your old mindset might have been, “I’ve been so good this week. I deserve a huge meal and three beers!” Let’s change that up a bit by substituting a healthier reward. This might be something like treating yourself to some stylish new gym clothes or scheduling a weekend trip to the beach or mountains. Think of the things you love to do that align with your goals and the life you want to live. Start making a list of those aligned treats to reward yourself for your success! When you choose rewards from that list, you’ll continue to feel successful and build more motivation. And, with that feeling, you’ll have fewer days when you have to rely on your discipline.

Get started today with us!

Are you ready to start your journey? Need some motivation, consistency, and accountability? Join us at Cherokee Barbell Strength & Nutrition for our Six-Week Wellness Program. We’ll help you:

⚫Learn how to fuel your body
⚫Stay consistent with manageable, healthy choices
⚫Get motivated with small (and large) successes
⚫Stay accountable with help from a strong community

Sign up Now!


Back to School Already? 5 Healthy Food Tips for Happy Kids

School is back in session, and you’re ready to get back into a routine with the kids. That, of course, includes packing lunches. As you know, proper nutrition directly affects your child’s academic performance. But how do you get them away from the Cocoa Puffs and cookies? The first step is cleaning out the junk food that’s loaded with sugar and making sure healthy food for kids is always readily available. Once the kitchen is free and clear, start it’s time to start implementing these 5 nutrition tips to have a successful school year!

1. Start the Day with a Breakfast of Champions!

➡️Sugary cereal with juice is not going to keep your child full and focused during their first few hours in the classroom.

➡️Sugar causes a quick burst of energy (high), followed by blood sugar levels dropping (low).

➡️Let’s take a quick example of a popular kids’ breakfast: 1 cup of Cocoa Puffs (13 grams of sugar) plus 1 cup of apple juice (30 grams of sugar) is a whopping 43 grams of sugar! That’s 11 teaspoons of sugar first thing in the morning!

A more balanced breakfast includes protein, healthy fat, and low-glycemic carbohydrates.

✅A breakfast sandwich (turkey, egg, and cheese on a wheat English muffin) is a more balanced option providing protein, carbs, and fat.

✅Smoothie (Greek yogurt, banana, nut butter, and cocoa powder) contains Protein + Carbs + healthy fat from nuts. Greek yogurt has a good balance of carbs and protein to keep you full.2. Pack a Balanced Lunch

Follow the plate method:
1/2 plate:🥦🥒🥕🍅🍆
1/4 plate: 🍓🍇🥝🍠
1/4 plate: 🥩🍗🍳

By eating a balanced lunch, you will:
✅ Have more energy in the afternoon
✅ Increasing your intake of vitamins and minerals through fruits and veggies
✅ Help stabilize your blood sugar

Save this graphic for inspiration next time you are prepping your lunch! 
3. Drink Lots of Water

Did you know it takes 3-4 apples to make only one cup of juice? But you wouldn’t eat 4 apples in one sitting so stick with one in your homemade juice. 

While juice is marketed as a healthy option for kids, it is loaded with added sugar. Try swapping out the juice for water and having a piece of fruit on the side. During the juicing process, many of the vitamins and fiber from the fruit are lost, leaving nothing more than “sugar water” behind.

4. Snacking For Success

Healthy snacks can help your child stay focused in school and prevent overeating later in the day. We recommend balancing out your snacks with a healthy source of protein/fat and carbohydrate. Most of the snack foods geared toward kids are processed, low in fiber, and high in sugar. Try finding snack options that will help your kids stay focused and full between meals!Here are a few snack options:RX Kids BarApple with peanut butterTriple Zero Oikos Greek yogurt
5. A Balanced Dinner

The Plate Method is one of the easiest and most effective methods for improving diet by eating a balanced meal of high-quality foods. Your clients can utilize this method to incorporate your favorite foods and recipes into their diet.

Resources: Healthy Steps Nutrition


3 Reasons Student-Athletes Need Olympic Weightlifting

3 Reasons Student-Athletes Need Olympic Weightlifting

Find out why college athletes should train with us!

Student-athletes and their parents dream of college scholarships. Whether you’re an athlete, a parent, or a varsity coach, you can benefit from understanding what it takes for high school athletes to become collegiate athletes. In most cases, top athletes – the ones who achieve football scholarships or wrestling scholarships – get to that level with focused extracurricular help. Olympic weightlifting is one of the most common and effective training protocols for these athletes. Let’s discuss a few reasons why. 

Build the Strength to Meet Benchmarks

The first step in playing football at a Division 1 school, earning a wrestling scholarship, or making a collegiate basketball team is to familiarize yourself with the requirements. Let’s look at a couple of examples: football and wrestling. Below, you can see two tables with a few of the basic benchmarks (minimums) to compete in Division 1 football programs and collegiate wrestling programs, respectively.


#resources – Garage Strength – Dane Miller 

Snatch (x1)225 lbs225 lbs175 lbs275 lbs
Clean (x1)305 lbs300 lbs225 lbs265 lbs
Back squat (x1)405 lbs365 lbs275 lbs315 lbs
Front squat (x3)350 lbs315 lbs250 lbs300 lbs
Single-leg squat (x3)275 lbs315 lbs225 lbs275 lbs
Bench press (x1)365 lbs315 lbs225 lbs275 lbs
Incline bench press (x1)275 lbs250 lbs185 lbs225 lbs


Bench press1.6 x body weight
Pull-upsMax weight = 40% of bodyweight
Rope climbs4 x 16’ on 2” rope + 1 x 16’ on 2” rope with 25 lbs on the belt
Sled pull1 x 60’ unbroken with 550 lbs (no easy turf)
Isometric lunge3 minutes with 95 lbs on back
Single-leg squat315 lbs x5 each leg – must show control throughout the movement
Back squat440 lbs x5, 374 lbs x 5 in 7.5 seconds
Front squat1.6 x bodyweight in 7-8 seconds
Clean1.2 x bodyweight x2
Snatch1.25 x bodyweight

To safely and effectively perform these movements, young athletes need qualified coaching and technique training. They also need conditioning, and they must develop fast-twitch muscle fibers for explosive, dynamic movements. While it’s critical for athletes to practice their specific sports, practice and sport-specific training are not always enough to gain the strength and capabilities required to get to the next level. In a structured, focused weightlifting program, athletes work on strength and conditioning, as well as technique. 

A coach who is aligned with the athlete and their parents on the athlete’s goals will program training cycles with those goals in mind, with drills and exercises designed specifically to complement the work they’re doing in sport. The program will utilize progressive overload to ensure that the athlete is gaining strength, explosiveness, and speed over time. As an added bonus, the movements and strength that athletes gain in a weightlifting program are all transferrable across multiple sports. Football players who weightlift will be faster, stronger, and more resilient than those who do not. Wrestlers who weightlift will experience the same benefits, as will lacrosse players, soccer players, gymnasts, and other athletes.

Avoid Injuries that Leave Athletes Benched

When they see the benchmarks that they need to work toward, many young athletes will get laser-focused on achieving those goals. While we love to see that focus, athletes need the guidance of a knowledgeable coach to ensure that they don’t overtrain or perform movements in an unsafe manner. When student-athletes try to do too much with too little rest, and without the right technique guidance, they can easily get injured. 

If a student-athlete sustains an injury that keeps them off the field, court, or mat, they’re going to have even more difficulty achieving their goals. Olympic weightlifting helps young athletes develop the strength and stability to perform movements under heavy loads without injury. Plus, it has one of the lowest injury rates of all Olympic-contested sports.

Develop the Discipline Necessary to Excel in Sport, School, and Life

An athlete may have goals to play football for a Division 1 school, or they may have dreams of a wrestling scholarship. Or they may just want to play sports in school, enjoy time with their friends, and get some energy out. Whatever the case, following a prescribed strength training program will help them develop the discipline necessary to excel in the challenges life throws at them. Developing as an athlete includes personal growth and development. They’ll learn how to listen to their bodies, how to handle days when they don’t perform as well as they wanted, and how to come back from disappointment to achieve more in the future.

Are you a student-athlete or the parent of a young athlete with dreams of competing at the collegiate level? Let’s talk! Contact us today and find out more about how Cherokee Barbell Strength & Nutrition can help them achieve their goals.




Are you ready to take your athletic performance to the next level and reach your goals? Our Student-Athlete Strength Program is designed to make that happen!

This class is a non-sport-specific strength and conditioning program designed to increase overall athletic performance for Middle and High-school students. Certified coaches lead classes that include safe and effective weightlifting techniques for young, developing athletes, as well as mobility, speed, and power work. This combination is designed to promote injury prevention, increase speed, strength, power, and endurance in each student-athlete. Students do not have to be school or club athletes to participate, just a desire to become stronger and healthier.

This is program Year-round program Monday through Thursday from 10:30 AM to 11:30 AM

Our coaches are highly certified with years of experience working with athletes ranging from youth to professional. In addition, they have all played collegiate sports and understand the physical and mental demands of athletics.

Empty Tank on the Platform?The Pitfall of Chasing Too Many PRs in Training

In the world of powerlifting and weightlifting, the pursuit of personal records (PRs) in competition is the ultimate goal. However, simply pushing your limits during every training session may not yield optimal results. In this blog post, we’ll delve into the concept of strategic training specifically tailored for powerlifting and weightlifting, and how it can pave the way for achieving all-time PRs when it truly matters—during competitions.

Central to this strategic approach is the recognition of the significance of carefully choosing when to go for absolute PRs. While it’s essential to push our limits and experience the sensation of heavy weights in our hands, it’s equally crucial to understand that not every training session should revolve around chasing PRs. By strategically identifying the right moments to go all-out, we ensure that our bodies and minds are fully primed for peak performance on the platform, unleashing our complete potential during competitions. Let’s approach our training with intelligence, placing emphasis on quality work, refining our technique, and progressively building strength while simultaneously honoring the need for proper recovery.

Remember, the journey to all-time PRs is a nuanced and strategic process. It’s about finding the right balance between pushing our limits and allowing ourselves the necessary time and space to rest, recover, and adapt. By embracing this intelligent and holistic approach to training, we optimize our chances of reaching new heights and achieving those sought-after all-time PRs. Together, let’s embark on this journey, mindful of the power of strategy and the potential it holds to transform our athletic endeavors.

  1. Prioritize Strength Development: Building a solid foundation of strength is crucial for powerlifting and weightlifting. Rather than solely chasing PRs in training, focus on progressive overload and developing overall strength in the key lifts: squat, bench press, deadlift (for powerlifting), and snatch, clean, and jerk (for weightlifting). Prioritizing consistent strength gains will lay the groundwork for future PRs in competition.
  2. Periodization and Peaking: Periodization is especially important in strength sports. Break your training into specific phases, each with distinct goals and intensities. During the off-season, emphasize building strength and addressing weaknesses. As competitions approach, gradually shift the focus towards peaking. Reduce training volume while increasing intensity to allow for supercompensation, resulting in peak performance when it matters most.
  3. Sport-Specific Technique Training: Technique plays a crucial role in powerlifting and weightlifting. While strength is important, honing your technique is equally vital for success. Devote significant training time to improving your form and execution of the key lifts. Working with experienced coaches, attending technique-focused workshops, and analyzing video footage of your lifts can all contribute to refining your technique and setting the stage for PRs in competition.
  4. Specificity and Competition Simulation: To excel in powerlifting and weightlifting competitions, your training should closely replicate the demands of the platform. Incorporate exercises, variations, and accessory work that directly target the muscles and movement patterns used in competition lifts. Additionally, include periodic competition simulations to familiarize yourself with the environment, time constraints, and mental pressures of competing. This will enhance your ability to perform at your best when it counts.
  5. Mental Conditioning: Powerlifting and weightlifting require not only physical strength but also mental fortitude. Incorporate mental conditioning techniques into your training routine to optimize your competitive performance. Visualization exercises, positive self-talk, and developing mental resilience can help you overcome challenges, handle pressure, and execute your lifts with confidence. Cultivating a strong mindset is a vital component of achieving all-time PRs.
  6. Recovery and Adaptation: While pushing your limits is important, recovery is equally crucial. Allow your body enough time to rest, recover, and adapt to the training stimuli. Prioritize sleep, proper nutrition, and active recovery techniques like mobility work and soft tissue therapy. Balancing intense training with adequate recovery will optimize your performance potential and reduce the risk of burnout or injury.

Setting Up for Success: Your Path to All-Time PRs

In powerlifting and weightlifting, the pursuit of setting all-time personal records (PRs) in competition stands as the ultimate objective. Achieving this feat requires more than just sheer determination and hard work—it demands a strategic training approach that encompasses various crucial elements. By adopting such an approach, you can position yourself for peak performance when it matters most, increasing your chances of reaching new heights and accomplishing those long-sought all-time PRs.

To embark on this path to success, it starts with prioritizing strength development, incorporating periodization and peaking techniques, and honing sport-specific technique training. By simulating competition conditions and emphasizing mental conditioning, you equip yourself with the tools to perform at your best when the spotlight shines brightest. And, of course, a key component of this strategic training approach lies in prioritizing recovery—a crucial aspect that ensures your body and mind are in prime condition for optimal performance.

However, it’s essential to recognize that success in powerlifting and weightlifting extends far beyond what takes place within the walls of the gym. It requires a holistic approach to training—one that considers not only physical aspects but also mental, emotional, and lifestyle factors. This holistic approach encompasses thoughtful choices, self-care, and finding the delicate balance between pushing your limits and allowing yourself the necessary time and space to recover, adapt, and come back even stronger.

By embracing this comprehensive mindset, you lay the foundation for success and open doors to achieving those all-time PRs that have long been the focus of your aspirations. Remember, this journey is not only about reaching new heights but also about the personal growth and transformation that come along with it.

Together, let’s embrace the holistic approach to training and navigate the intricate path that leads to success. By doing so, we unlock the full potential within us, setting the stage for remarkable achievements and the realization of our all-time PRs.


Slow-Medium Snatches: A Valuable Exercise for Improving Your 1st Pull Technique

Jacob Hunt

There are many exercises that can help improve your Olympic weightlifting technique, but have you tried incorporating Slow-Medium Snatches into your training routine? Slow-Medium Snatches are an effective option to consider for perfecting your 1st pull and developing the strength and power necessary to excel in the snatch.

What are Slow-Medium Snatches? They are snatches performed with a focus on controlled, deliberate movements. By slowing down the movement, you can focus on the mechanics of the lift and ensure that you are properly executing the first pull.

Improved technique is one of the many benefits of Slow-Medium Snatches. This exercise allows you to focus on your technique and movement patterns in a controlled manner. By slowing down the movement, you can identify and correct any weaknesses or faults in your technique that may be hindering your progress.

During Slow-Medium Snatches, you can take your time and concentrate on pulling the barbell off the ground with control, while maintaining proper form and positioning. This will help you to develop the strength and power needed to execute a successful first pull.

Another benefit of Slow-Medium Snatches is that they help with increasing power and explosiveness. The slow-medium tempo of the snatch requires greater control and stability, which in turn develops strength and power. By gradually increasing the speed of the snatch, you can develop explosive power and speed in the lift.

Additionally, Slow-Medium Snatches can be useful for identifying and correcting any weaknesses or faults in your technique that may be hindering your progress. By slowing down the movement, you can more easily identify any areas that need improvement, such as improper positioning, balance, or timing.

Overall, incorporating Slow-Medium Snatches into your training routine can be a valuable tool for improving your first pull and overall technique in the snatch. However, it is important to also practice the full snatch and other related exercises to ensure that you are developing a well-rounded and balanced skill set.

Increased muscle control and awareness is another benefit of Slow-Medium Snatches. The controlled tempo of the snatch forces you to maintain proper positioning and control throughout the entire lift. This helps to develop greater muscle control and awareness, which can translate into improved performance in other lifts and athletic movements.

In conclusion, Slow-Medium Snatches are a great exercise to include in your Olympic weightlifting routine. They can help you to perfect your technique, develop strength and power, and increase muscle control and awareness. Give them a try and see how they can take your lifting to the next level!


Congratulations to our five female athletes Ayla, Angelica, Amelia (Coach), Dasha (Coach) & Molly, will be competing at the upcoming Iron of Ladies Powerlifting Meet, May 6th! We are incredibly proud of their hard work and dedication, and we can’t wait to see them perform.

At the Powerlifting Meet, our athletes will have the opportunity to showcase their strength and skill in three different lifts: the squat, bench press, and deadlift. They will be competing against other female athletes from around the region, pushing themselves to new heights and striving for personal bests.

Our five female athletes are not going to the Powerlifting Meet alone – they will be expertly coached by our very own Coach Ayse and Coach Rachel. These experienced coaches have been working closely with our athletes for months, helping them refine their technique, build strength and endurance, and develop the mental toughness needed to succeed at a high-stakes competition like this.

Coach Ayse and Coach Rachel will be there every step of the way, providing encouragement, guidance, and support to our athletes as they push themselves to new heights. We are incredibly grateful for their hard work and dedication, and we know that our athletes are in the best possible hands with these two amazing coaches at their side.

To our athletes, Coach Ayse, and Coach Rachel: we are proud to have you represent Cherokee Barbell Strength & Nutrition at the Ladies of Iron Powerlifting Meet. Go out there and show the world what you’re made of – we have every confidence in your abilities, and we will be cheering you on every step of the way!

The Cherokee Barbell Open Weightlifting Meet is an exciting event that brings together weightlifters of all ages and skill levels. This year’s event will take place on May 13th and is an opportunity for athletes to compete and potentially qualify for the Youth, Junior, or Senior Nationals.

Not only is the Cherokee Barbell Open Weightlifting Meet a great opportunity for competitive weightlifters, but it also serves as a platform to encourage youth athletes to get involved in the sport. The organizers are dedicated to providing opportunities for all athletes in the GA WSO, regardless of their financial situation. Therefore, For all YOUTH ATHLETES, there is no cost to participate in the event, making it accessible to YOUTH ATHLETES who may not have had the chance to compete otherwise.

The competition will be divided into age categories, and each athlete will have three attempts to lift the maximum weight possible in both the snatch and clean and jerk events. The competition will follow the rules and regulations of USA Weightlifting, ensuring a fair and safe environment for all competitors.

In addition to the exciting competition, the Cherokee Barbell Open Weightlifting Meet is a great opportunity to meet and network with other weightlifters and coaches from the area. Participants can learn from one another, share their experiences, and build a sense of community within the weightlifting world.

Overall, the Cherokee Barbell Open Weightlifting Meet is an event not to be missed. Whether you’re a seasoned weightlifter looking to qualify for Nationals or a beginner interested in trying the sport for the first time, this event is a great way to get involved in the weightlifting community and take your skills to the next level.

Reflect on the last time you decided to lose weight by starting a diet. 

What did that look like? Did it include some type of restriction that led you to constantly thinking about or craving that food? 

Over 80% of diets end in regaining the weight and it isn’t because you have a lack of will power. It’s because the standard diet that glamorizes restriction ISN’T setting you up for long-term success.

At CBSN, we know that the key to long-term success is focusing in on what we can add first. We also know that while it can be simple, it’s a daunting task, especially with all the misinformation out there! 

This is why we are excited to share this announcement with you! 

During this FREE nutrition talk, we will discuss the following:

  • Why diets fail
  • 5 comfort foods and healthy swaps
  • Frequently asked questions

If you are looking for health alternatives for:


🍿Chips/Salty-Crunchy Snacks



Ice Cream
See you on MAY 20, 2023 9:30 AM EST  >> REGISTER HERE 

Attention all weightlifters and community members! We wanted to let you know that we will not be hosting our monthly open house this May.

We’ve been working hard to bring you the best possible gym experience and have decided to take a break this month to recharge. But don’t worry, we’ll be back in June with more opportunities to learn about Olympic weightlifting, powerlifting, and nutrition.

However, please note that our team will still be training on Saturdays as part of their regular schedule, and we invite you to drop in and join us if you’d like!

The drop-in fee is $20, and it’s a great opportunity to work out with our experienced team and have FUN! Thank you for your understanding and support

We would like to inform you that we will be closed on Memorial Day May 29th Monday to honor and remember our nation’s heroes who sacrificed their lives for our freedom. We kindly ask all of our members to arrange their workout/training schedules accordingly. We hope you have a safe and enjoyable holiday with loved ones. We will resume normal business hours on Tuesday, May 30th 

Thank you for your understanding and let us all take a moment to reflect on the sacrifices made by our brave men and women. 

6 Reasons Kids and Teens Need Strength & Conditioning

Strength and conditioning training help kids and teens improve their health and overall fitness, but that’s not all! This type of training is based on findings from extensive scientific research and has proven results in reducing injuries, improving confidence, and (of course) enhancing athletic performance

We’ve designed our program specifically for middle school and high school athletes, to improve strength, power, speed, and agility. We start with the fundamentals, build on the basics, and help our athletes become more versatile and dynamic through evidence-based performance programming. Plus, student athletes who want to compete at the collegiate level gain an advantage by learning and practicing required movements (e.g., power clean, squat, and bench press), as well as gaining strength and conditioning.

Build Confidence and Coordination Through Improved Body Awareness

When you think about confidence and building skills, you may not immediately think of body awareness. However, consider the power of knowing and understanding where your body is in a given space. (e.g., how you’re holding your spine, how your limbs move, etc.). This is body awareness, and it’s essential for performance in any sport. To improve technique in movements required for sports like wrestling, football, track and field, and basketball, athletes must have good body awareness. 

But body awareness isn’t just for sport. It can help kids and teens feel more comfortable in their bodies and moving through any number of spaces. We help our young athletes build this essential skill by incorporating several bodyweight-based exercises into our program, including but not limited to squats, lunges, unilateral movements like split squats and RDLs, bird dogs, dead bugs, and more.  

As our athletes master these techniques and movements, they gain a deeper understanding of how their bodies move. With that understanding comes improved coordination, and with that coordination comes increased confidence – on the competition platform, on the field, and in life.

Improve Flexibility and Mobility 

Our kids spend more time sitting than any generation before them. As a result, many children and teens have already lost a great deal of their natural mobility and flexibility by the time they reach middle school or high school. At the same time, sports, dance, and other rigorous activities require a significant amount of flexibility and large range of motion through the hips, ankles, shoulders, and/or thoracic spine. 

That’s why we’ve built proven flexibility and mobility drills and exercises into our eight-week strength and conditioning program. These exercises help our athletes perform lifts and other movements correctly while avoiding injury. They also assist in developing agility, the ability to change direction quickly without losing speed. Our athletes leave our program with increased flexibility, mobility, and agility to perform better in every sport or activity they undertake.

Prepare for Sport Performance

Football, soccer, wrestling, and basketball are just a few of the collegiate-level sports that include olympic-style weightlifting movements in their training regimens. Some of these sports have strength requirements for the snatch and/or power clean. Student athletes who pick up weightlifting movements, and practice strength and conditioning training, will always have a head-start over students who don’t have a strength training background. At its core, our program is designed to help students prepare for performance in any sport they choose to pursue.

Avoid Injuries to Stay in the Game

We all know that warming up properly can help prevent injuries. After all, you don’t see Team USA athletes heading out to sprint the 200 without first warming up, right? Numerous studies have proven that proper warm-ups, dynamic stretching, plyometrics, and strength training and conditioning all work to significantly reduce athletes’ risk of injuries. Our well-rounded strength training program includes thorough warm-up and cool-down routines, exercises to condition joints and develop stabilizing muscles, and make our athletes as bulletproof as possible against injuries!

Learn How to Eat for Performance in Training, on Game Day, and at Play

Along with developing our athletes’ physical capabilities, we also spend time educating them on proper nutrition and how to fuel their bodies for performance. We know that kids can be extremely picky eaters, but when they have a better understanding of how the food they eat can help them do better at the sports they love, they’re a lot more likely to eat their veggies!

The nutrition component of the program includes teaching kids and teens how to:

  • Eat balanced meals throughout the day
  • Stay hydrated for health and performance
  • Choose nutrient-dense foods to fuel their movements
  • Make the best choices to fuel their bodies for training and competition

Make Friends and Have Fun!

Last, but certainly not least, our program is fun! We don’t believe that training and exercise should ever be punishment. Whether your child is a developing student athlete or they’re just trying to find something active that they don’t hate, we work to instill joy and fun into our programs – to show our athletes that training is a celebration of the body and all the amazing things it can do. Plus, your child will be training with kids their age. They’ll learn and grow together with plenty of chances to bond and build lasting friendships. 
Ready to get started? Sign up for the 8-week youth strength and conditioning program now! Have more questions? Reach out to us today!