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From the General Manager | December 23, 2020 Update

From the General Manager | December 23, 2020 Update

DECEMBER 23, 2020 UPDATE

 

We understand that outdoor or home exercise can be difficult for many who may be immunocompromised, in particular during winter months in Iowa. Our hope is that we can provide a healthy outlet for those individuals to continue to maintain their health and fitness this winter while creating an environment where they can feel safe to do so.

 

In an effort to accommodate those in our membership family who may be immunocompromised or those who have requested the full use of masks within the facility, Performance Health & Fitness will implement mask required hours during the month of January.

 

These hours will be reserved from 1:30pm-3:30pm each day, Monday through Friday for the duration of the month of January. We will monitor these hours and will review them for any continuation or changes that may take place beyond January 31st.

 

Outside of the hours of 1:30pm-3:30pm Monday through Friday, we will continue to follow the guidance found in the governor’s proclamation which requires of the use of masks/face coverings at indoor businesses with the exception to remove them while actively exercising. We just ask that you please utilize a mask or face covering while entering/exiting the facility and while in any common areas where social distancing may be difficult such as locker room, stairwell, and lobby areas.

 

As always, we ask that all of our members, guests, and staff to stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

RESOURCES

 

Hours of Operation for December:

 

Monday-Friday | 5:00am-9:00pm
Saturday-Sunday | 7:00am-7:00pm

 

Holiday Hours

 

December 24 | 5:00am-5:00pm
December 25 | Closed
December 31 | 5:00am-5:00pm
January 1 | 8:00am-12:00pm

 

Holiday Group Fitness Classes

 

December 24 + 31
5:05am RPM
5:35am BodyPump
9:15am BodyPump/CXWorx
10:30am Stretch & Mobility
12:05pm BodySculpt

 

January 1
9:00am BodyPump
10:00am Spin
10:15am BodyAttack

 

Keep in mind – all Group Fitness Classes (included with ALL Performance membership types) require pre-registration to ensure proper social distancing. If you haven’t tried out a class yet, email membership@perfther.com and we’ll help you with the steps to reserve your space.

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

Group Fitness Schedule >>

 

Child Care & Kids Classes: Closed until further notice

 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Foam Rolling Techniques to Relieve Lower Back Pain

Foam Rolling Techniques to Relieve Lower Back Pain

Did you know that 85%-90% of people in the US suffer from some sort of lower back pain? It’s the 2nd most common reason people go to the doctor while contributing to $60 billion in healthcare costs.

Lower back pain can be caused by arthritis, disc issues or it could just be from tightness with our supporting muscles or soft tissues within that region. The first two causes are out of my scope of practice to diagnose but what I can help you with is to help you learn to use a tool called a foam roller to maybe help alleviate the back pain by rolling out the supportive muscles and soft tissues.

Foam rollers are a tool that helps to break up the connective tissue on top of the muscles called, Fascia. This connective tissue can become so rigid and tight so the foam roller helps to break that tissue up to allow muscles to breathe and become more malleable while decreasing the tension on the lower back region.

We have many foam rollers throughout the gym. They are those cylindrical black styrofoam tools that you may see laying around the elevated black mat downstairs or in their holder in the turf area. If we were to consistently use a foam roller on our lower extremities, specifically on our outer thighs and butt muscles, that may help to recover from lower back pain without having to go to the doctor for an x-ray or an MRI.

Here are some foam rolling techniques that you can start implementing today to see if it helps to alleviate some lower back pain. If pain continues after consistent usage then I would seek out one of our physical therapists next door for an injury assessment to see if you may need some therapy or a scan done to look further into the issue.

90% of lower back pain comes from tight hips, tight hamstrings, and poor core strength/stabilization.

Try these exercises on a daily basis to help improve your mobility and hopefully decrease your lower back pain. As always please seek out one of our training staff if you have questions on how to position yourself correctly.

Foam Rolling Your Quadriceps

  • With the foam roller on the floor, face the floor with the foam roller just above your knees on the quads.
  • Move so that the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch up towards the hip.
  • If the pressure isn’t hard enough, try lifting one leg up and doing it with one leg at a time.

 

Foam Rolling Your IT Bands

  • Lie on your side with the foam roller resting just up from the knee on the side of the leg.
  • Move until the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch moving towards the hip.
  • If the pressure is too much, put more weight into your arms to decrease the pressure on your leg.
  • Repeat with the other leg.

 

Foam Rolling Your Glutes

  • Sit on the roller so that the roller is underneath the butt.
  • Bring one leg across until the ankle rests on the opposite knee/thigh.
  • Using your arms for support behind the roller, move the roller up and down and side to side.
  • Once you find a particularly tender spot, hold the pressure on that spot for 15-30 seconds.

 

Foam Rolling Your Hamstrings

  • Sit on the floor and place the roller under the thigh at the top of the hamstrings.
  • Place your hands on the floor behind you for support, and maintain an upright posture.
  • The leg that you are not using to roll should be bent at the knee, with foot flat on the floor – for added stability.
  • Keep the shoulder set and lift your butt off the floor a few inches.
  • Begin by slowly moving your body backward as you roll down the hamstrings towards the back of the knee. Stop just before you get to the end of the knee, and then slowly return.
  • Continue rolling slowly up and down for a total of 45 seconds.
  • Switch legs and repeat.

 

Core Stabilization (DeadBug)
*The goal is to keep the back flat during the exercise. 

  • Bend your knees and lift your legs into the air with your knees bent at 90-degree angles. Shoot your arms straight into the air with your wrist above your shoulders.
  • Keep your arms and legs engaged and inhale as you lower opposite arm and leg toward the floor.
  • Take four slow counts to lower and go as low as you can. If your lower back arches you’ve gone too far.
  • Exhale, pressing your low rib cage against the floor, and take four slow counts to return to your starting position.

Foam Rolling Techniques to Relieve Lower Back Pain | Dead Bugs

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About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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.*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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.”*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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.*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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.*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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.”*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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!”*

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

*Results may vary