What is protein, and why do you need it?

How Much Protein Do You Need

Revised – originally published on August 28, 2018 “How much protein do I need?” This is one of the most common questions I get asked. Unfortunately, there is not one simple answer to this question because it is different for each individual. Factors include: Age; Weight; Body Composition; Exercise Timing and quality of protein are […]

Monte's Workout of the Week #48

Workout of the Week #48

Need some workout inspiration? Give our workout of the week a try! Feel free to modify as needed based on your ability and available time, and reach out on social or at the health club if you have any questions about the movements. THE WORKOUT Equipment Needed: Timer or Clock For each movement, work for […]

What is Health Coaching and How Can it Help Me?

What is Health Coaching and How Can it Help Me?

At Performance Health & Fitness, all members (including trial members) receive our complimentary Smart Start Program. The program is designed to provide our new members with the tools to get a great start on making lasting lifestyle changes, and consists of 4 sessions with our certified fitness and health experts. Some participants finish the program thinking… ok […]

Wellness Challenge - Cardio Bingo

Cardio Bingo Wellness Challenge

Our next free Monthly Wellness Challenge is all about cardio. No, that doesn’t mean a daily meeting with a treadmill or elliptical. Cardio can be any combinations of things – even things you may have never thought of or tried. We’re adding a new spin to this month’s challenge. INCENTIVE. When you download our free […]

Honey Garlic Chipotle Chicken Recipe

Take your Meal Outdoors + Honey Garlic Chipotle Chicken Recipe

Grilling, BBQ, cookout, picnic…whatever you like to call it, eating outdoors in the summer is a perfect way to enjoy nature while spending time with family and friends. Celebrate National picnic month by taking your meal outside for a fun meal everyone can enjoy. From hamburgers and BBQ chicken, to grilled veggies and salads, to […]

Monte's Workout of the Week #47

Workout of the Week #47

Need some workout inspiration? Give this workout a try! Feel free to modify as needed based on your ability and available time, and reach out on social or at the health club if you have any questions about the movements. THE WORKOUT (10 reps each) Overhead Squat Walking Lunge (20 total) Shoulder Extension Shoulder Press […]

Monte's Workout of the Week #46

Workout of the Week #46

Need some workout inspiration? Give this workout a try! Feel free to modify as needed based on your ability and available time, and reach out on social or at the health club if you have any questions about the movements. THE WORKOUT 4 sets of each group | 8 reps of each movement (unless otherwise […]

Niki Wiltfang, Performance Health & Fitness member testimonial

Member Testimonial: Nikki Wiltfang drops 45lbs with Dedication to Healthy Eating, Strength Training, and Cardio

Not Like The Others Amana nurse makes getting in shape priority, now reaping the rewards Like many other people, Nikki Wiltfang was a working mother of three young children who found herself tired, out of shape, and stuck in the grind of a hectic life. In January, like many other people, Wiltfang resolved to make healthy changes […]

Local Farmers Market – Fresh Produce for Fresh Recipes

Most people know that regular consumption of fruits and vegetables is good for your health. Unfortunately, many people in the U.S. do not consume enough produce, despite their known health benefits. Fruits and vegetables are rich in vitamins, minerals, fiber, and water, which are all important nutrients for the body to run properly. Research suggests […]

The Burpee: It's a Love/Hate Relationship

The Burpee: It’s a Love/Hate Relationship + our 30-Day Burpee Challenge

Burpees… Where the heck did this “wonderful” exercise come from? Back in 1940 a physiologist by the name of Royal Huddleston Burpee was working on his PhD at Columbia University. His thesis was surrounded by creating a bodyweight exercise that could be used to assess the fitness level in non-active adults. Now for those that […]

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

*Results may vary