Workout of the Week #06
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 if you have any questions about the movements. THE WORKOUT Equipment Needed:1 pair of dice and 4 orange cones...
The Real Reason it’s Important to Exercise Regularly
Everyone should know that to live a healthy lifestyle you need to make sure that you incorporate regular exercise in your week. So that you can: lift 1,000 lbs on a deadlift squat 500 lbs run a 5-minute mile have 7% body fat be able to push a bus out of the way to...
Workout of the Week #05
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 if you have any questions about the movements. THE WORKOUT Equipment needed: 14lb or 20lb Medicine Ball :40/:20(40...
2021 Hydration Challenge
As a coach and personal trainer, I like to take a comprehensive approach when I am working with a client or doing consultations with our members/community. What this means is that I don’t just focus on the physical part of your well-being – which is to help you...
Prepare to Change the Way You Think About Calorie Burn
By Finlay Macdonald for Fit Planet courtesy of Les Mills. New research makes it clear we should look beyond the immediate calorie burn of a workout, focusing instead on longer-term benefits for body composition and metabolism. In this era of activity tracking, when we...
Celebrate Salsa Month in Style
May is National Salsa Month Did you know that salsa is one of the world’s most popular condiments? Salsa is not only delicious on many things, but it is good for you too. Benefits of salsa include: Vitamin C – promotes heart-health, your immune system, and healthy...
Workout of the Week #04
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 if you have any questions about the movements. THE WORKOUT Equipment needed: nothing 2-3 rounds of: 30 jumping...
Tips to Reduce Food Waste
People today are aware more than ever of the impact of waste on our environment, and many individuals are taking steps to reduce their waste. One major waste is food waste. 31% of all edible food in the U.S. is wasted, which is around 36 million tons of food. I know...
Workout of the Week #03
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 if you have any questions about the movements. THE WORKOUT Warm-up [2 rounds, 14 reps each] Bird Dog Up & Down...
How to Make Homemade Almond Milk
Marketing & Communications Director, Mary Brown, shows us how to make homemade almond milk in just a few minutes using just 4 ingredients. A few months ago, I ordered an Almond Cow online after seeing ads on social media. This machine claims to make nut milk in...
Workout of the Week #02
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 if you have any questions about the movements. THE WORKOUT 3 Rounds: Row 500 meters Squat x 12 Row 500 meters...
How to Relieve Tension Headaches with a Peanut Roller (Bonus: How to Make One with 2 Tennis Balls)
What is a Peanut Roller You’ve heard of a foam roller. You’ve heard about the lacrosse ball. Have you heard about the peanut roller? The peanut roller is a uniquely designed mobilizing tool that offers the same myofascial benefits as the foam roller and localized...
Workout of the Week #01
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 if you have any questions about the movements. THE WORKOUT 3 Rounds: Prowler Sled Push (slow and with...
How to Relieve Stress with Deep Belly Breathing
April is Stress Awareness Month and I think we all know that stress never goes away – but that we can control how we react to stress by learning healthy coping mechanisms. Stress is just a way of life and can be a positive thing to help us meet a deadline or to...
Monthly Wellness Challenge: 10,000 Steps
You may have started working from home or your normal routine has been disrupted by the pandemic and you aren't able to make it to the gym like you used to. So let's start to incorporate more MOVEMENT. Take the stress out of trying to do a structured fitness program...
March Wellness Challenge – Personalize Your Plate
Personalize Your Plate is this year’s slogan for the Academy of Nutrition and Dietetics, National Nutrition Month. Their campaign focuses on the fact that nutrition is not a one-size-fits-all approach, and that we all have different backgrounds, tastes, goals, and...
From Your Health Coach: How to Avoid Chronic Illness
As a health and wellness professional, I truly believe that the services we provide at Performance Health & Fitness are helping our members and our community to be able to have additional tools to help manage and prevent chronic illness and diseases. This doesn’t...
February Wellness Challenge – Self-Care
Self-Care by definition is a practice of taking action to preserve or improve one's own health. So guess what that means to me….whoever you are/wherever you are and whatever you choose to do on a daily basis to help take care of yourself for 10 minutes a day is...
What to Eat Before & During Cardio
With our 6th Annual Performance Health & Fitness Dri-Tri Indoor Triathlon coming up, I thought it was an appropriate time to discuss the importance of fueling before and during cardiovascular exercise. What you eat, the amount of what you eat, and the timing can...
What is a Pre and Postpartum Athleticism Coach?
You just finished your 6-week Postpartum visit at the OBGYN and are released to resume normal activity. What is the first thing you do? Go on a run Take a high-intensity class at the gym Start doing planks Meet with a Pre and Postpartum Athleticism coach Nothing,...
Monte Priske Recipe Favorite: Meat-Less Black Bean Quinoa Tacos
Join Monte Priske as he shows us how to make Meat-less Black Bean Quinoa Tacos. Give it a try, and let us know how you like it! About Monte Priske: Monte has a B.S. in Therapeutic Recreation and is a NASM-Certified Personal Trainer. He is also a StrongFirst Certified...
Homemade Pizza with Ashley Pearson
Pizza night is always a hit in my house! We always love trying new pizza toppings to switch things up. Homemade pizzas are a great way to customize the pizza toppings you want, and even make individual pizzas if everyone wants different toppings. Get the whole family...
What You Need to Know About Plant-Based Proteins
As the interest in plant-based diets increases, I have been getting more and more questions about plant-based protein sources. Questions about the quality of plant-based proteins, how to get adequate protein eating plant-based, and what are good sources of plant-based...
How the InBody Body Composition Scan Can Help You Get Results
Here at Performance Health & Fitness, we have a new technology that has been helping our community to take a deeper look at what their health looks like by breaking their bodyweight into individual components. Why is this important? Stepping on a traditional...