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 no 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 important […]

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 […]

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 […]

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 […]

Food Allergy Awareness Week

Food Allergy Awareness Week

The prevalence of food allergies in the U.S. is on the rise. Food allergies are a serious public health issue that impacts nearly 32 million American’s. According to Food Allergy Research & Education (FARE), one in every 13 children has a food allergy. As a parent of a child with a food allergy, it is […]

Green Chili Turkey Burgers Recipe

Healthy Grilling Tips + Green Chili Turkey Burger Recipe

The weather is warming up, people are enjoying spending time outside again, and a key part of warmer seasons in the midwest is enjoying a good grill out. Grilling is a fun way to add flavor and variety to your meals. Whether you keep it simple or create something elaborate, grilling can be one of […]

The Benefits of Hydration During Exercise + Our 31-Day Hydration Challenge

Did you know the body is made up of approximately 50-60% water? A specific amount of water must be consumed each day in order to survive – an amount that varies by person based on individual needs. For everyone, maintaining proper hydration is essential to regulate blood volume and maintain body temperature, which is especially […]

Replace Electrolytes the Smart Way: Piña Colada Refresher Recipe

The weather is warming up, and it is starting to finally feel like spring. For many, that means training for running or biking races, and triathlons begin. Proper nutrition and hydration are important to keep in mind for those training for events. Part of proper hydration includes replacing electrolytes – sodium, potassium, calcium, phosphorus, and […]

Try New Foods Wellness Challenge + Honey-Glazed Roasted Brussels Sprouts Recipe

Winter in the Midwest can be tough, and this winter has been especially brutal. It is easy to fall into a rut this time of year with exercise and food due to the cold and snow. March is quickly approaching, which means spring is right around the corner.  The availability and variety of fresh produce […]

Whole Grains for Heart Health & Egg-White Oats Recipe

According to the Center for Disease Control (CDC), the leading cause of death for both men and women in the U.S. is cardiovascular disease. Heart disease or stroke can occur at any age. February is Heart Month, which aims to bring awareness to heart disease and promote heart health. Younger individuals (35-64) are at a […]

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