Lemon Avocado Tuna Salad Recipe courtesy of Performance Health & Fitness member, Kelly Potter Back to school means packed lunches and this one is definitely a hit. Tuna salad is usually packed with mayonnaise but this version uses avocado and Greek yogurt for a creamy and flavorful texture! Pair a tuna salad sandwich with chickpea […]
02 September 2019
Overcoming Adversity and the Benefits of Barbell Training
When entering a gym, one of the first things that you will notice is the vast difference in training styles. As a new member, this can be mentally and visually overwhelming. What do you try first? How do you know what will fit you best? The answer is simple: try it all. In my experience, […]
01 September 2019
Trying Something New is Good for Your Overall Health
Can you believe that September is already here? Some of you may be starting to “Fall into Fitness” by adding a new a fitness/wellness routine to your life, or you may have already one established but need a nudge to try something new. Our September Challenge is for all of you! I challenge you to […]
15 August 2019
The Facts on Fats (updated)
Updated – Originally published 07/31/2017 Fat is a nutrient necessary for overall health. Our body uses fat for energy, insulation, and to help absorb vitamin A, D, E and K. The Dietary Reference Intakes created by the Institute of Medicine recommends 20-35% of calories should come from fat. Fat gets a bad reputation, but not […]
08 August 2019
4 Tips for Finding the Right Fitness Program for You
Updated – Originally published 05/30/2017 In this ever changing and growing industry of fitness, new and exciting workout trends are popping up all the time. High Intensity Interval Training (HIIT), heart rate zone training, kettlebell, CrossFit and hot yoga are just to name a few. The options are endless when choosing which type of program […]
01 August 2019
10 Tips for Meal Prep Success + Greek Meal Prep Bowl Recipe
I am sure by now you have heard friend or family talk about meal prepping or seen #mealprep all over your social media, but what is meal prep and can it help you? Meal prepping is simply preparing food ahead of time as a way to make it easy to have delicious, balanced meals during […]
29 July 2019
Workout of the Week #49
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: Kettlebell 20 Reps: Goblet Squats 25 Reps: Push-ups […]
25 July 2019
Am I Doing Everything to Achieve the Results I Want?
This is one of the most frequent questions that gets asked during initial health coaching consultations: What should I be doing in order to achieve the results that I want? Let me tell ya, that is a LOADED question. When we (the Performance Health & Fitness Health Coaches) sit down with people we need to […]
09 July 2019
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 […]
08 July 2019
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 […]
