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From the General Manager | October 2020 Facility Updates

From the General Manager | October 2020 Facility Updates

Like many industries both small and large, the fitness industry has been drastically impacted by the COVID-19 pandemic and subsequent economic suppression. While we’ve certainly had challenges and will likely continue to experience bumps along the way, we’ve been encouraged by our members, clients, and staff over the last several weeks/months.

 

We have been very pleased with everyone’s level of adherence and patience with our screening, sanitation, and distancing protocols. We’re also encouraged by the participation in our virtual membership options and at-home programming we are providing. They have served as a great tool for us to stay connected to many of our members who have chosen not to return to in-person fitness classes or training at this time.

 

Our staff should also be commended for stepping up as needed and providing guidance and leadership where needed. While we do understand that there are always areas that can be improved, we want to thank you all for helping us maintain safety standards here at Performance.

 

We will continue to promote distancing both in and outside of our facilities, as well as continue to improve our cleaning effectiveness and consistency. We also encourage all to adhere to personal hygiene standards as well as the use of PPE, including masks and/or shields. Lastly, and perhaps most importantly, we will continue to ask that all of our members, guests, and staff to please 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.

 

We certainly appreciate your patience as we navigate the ever-changing business and social environment that we are all encountering. We are hopeful to be able to increase our operational hours, services, and programming in the near future as we continue to strive to recover from some of the changes to our business that have taken place.

 

As always, please follow our social media and website for the most up to date information about any changes that could be made.

 

Sincerely,

 

Brock Reed
General Manager, Performance health & Fitness

 

RESOURCES

 

Hours of Operation for October:

 

Monday-Friday
5:00am-8:00pm

 

Saturday-Sunday
7:00am-3:00pm

 

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.

 

October Group Fitness Classes: Click here to view and/or download our full September 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.

Let’s End the Year 2020 with a BANG!

Well, 2020 has turned into quite the year for everyone. It has caused a bag of mixed emotions and may have disrupted the plan of your health and wellness goal that you set for yourself at the beginning of the year.

I’d love it if we could regain that focus during the last 90 days of 2020 together.

At Performance Health & Fitness, we have been coming up with monthly wellness challenges for over a year now. Usually, we dictate a goal for the month – but for this Last 90-Day Challenge, I want YOU to determine what your goal is going to be for the rest of 2020. 

Before we figure out what your goal is going to be for our Last 90-Day Challenge let’s first take some time to think about what your core values are.

You may be asking me … what do my values have to do with anything when it comes to my health and wellness goals?  

When we attach a goal to our core values, it allows us to create a personal connection by finding the intrinsic motivation to achieve our goal.

Values are defined as: a person’s principles or standards of behavior; one’s judgment of what is important in life. My values are my family, friends, career, and overall health.

Intrinsic motivation is defined as motivation that is found internally or within you and is focused on the long-term.

Extrinsic motivation is defined as something found external such as fitting into a swimsuit for spring break or making the NFL and is connected to more short-term goals. It’s ok to have both but when we focus on the intrinsic motivation that we have, it decreases the pressure of a deadline and we are more likely to stick to our plan because it is tied to our core values.

By going through these steps before we determine what our goal is going to be, it sets the tone of our process to be a positive experience – and then we become excited about the challenge.

Are you ready as I am to start this year over by thinking of what health and wellness goal you would like to work on for the next 90 days? Remember that when we want to come up with a goal that it should be a S.M.A.R.T. goal. Specific, Measurable, Attainable, Realistic, and Timely.

My last 90-day goal is to decrease my body fat percentage by 5% by the end of December. I will measure this goal by doing an InBody Scan here at the facility in order to obtain my current body fat percentage then take another one by the end of the year to measure my progress. It will be attainable because the steps that I will create in my plan are realistic for me to complete on a daily basis. It is timely because I have a deadline of the end of December. This will be a realistic goal for me to achieve because I have already assessed my willingness to make the changes necessary to be successful. Another reason is that it ties into my values and my long term goal of wanting to live a long-lasting, high-quality of life to be able to do whatever I want and to be around for as long as I can for my loved ones, my career, and contributes to my overall health.

Once you have determined what your goal is going to be, write it down!

Writing down your goals increases your chance of success by 33% compared to those that don’t, GO TEAM!

Now that we have defined our health and wellness goal, and have written it down, it is time to come up with a plan that will be necessary to achieve the goal. A plan is a series of steps that you are READY AND WILLING to do RIGHT NOW in order to achieve the long-term goal. I put both of those in bold because when we have an all or nothing approach that can tend to lead to people feeling overwhelmed and a feeling of failure. Instead, I want you to be realistic with yourself on what you can do currently. If you can only pay attention to one step at a time such as drinking half your body weight in ounces of water per day….THAT IS AWESOME. Then once you have that down you can work on the next step. There is no time limit or deadline for your individual plan because for people in general it takes 21 days to create a habit and 90 days to create a lifestyle. This is why our end goal should be realistic for us and our current abilities as opposed to what our friend, neighbor, or co-worker is doing that may be different.

Not everyone is capable of completing all of the steps necessary at once to achieve their long term goal and THAT’S OK! If this is you, please know that it is ok to go at YOUR OWN PACE and to take the steps that are needed to achieve your goal or maybe you will end up changing your original goal in order to fit what you are willing and able to do right now.

Remember those steps that you created in your plan a little bit ago that you know are necessary to do in order to reach your goal? Take those steps that you have created and number between 1 and 10 next to it. 1 means that you aren’t ready at all to put this step into action and 10 is LET’S DO THIS! (meaning it is realistic for you to implement this step for the last 90 days consistently). Now relist those steps from the highest readiness to change to the lowest. The goal is not to overwhelm yourself or to think that you have to achieve everything right now but to allow yourself to reflect on what steps you are willing to act on by the number that you have placed next to it.

Enjoy the process and strive for progress….not perfection. Your health and wellness journey is specific to you and no one else.

My hope for you is that you end up enjoying the process 🙂

Here are my steps:

  • Exercise 4 days a week for at least 30 mins at least 2 days during the week and Saturday and Sunday for 1 month
  • Drink half my body weight in ounces of water per day
  • Read for 10 minutes daily
  • Listen to 1 podcast daily
  • Get 8 hours of sleep daily
  • Eat nutrient-dense foods 80% of the time
  • Decrease my stress
  • Take 10,000 steps daily

Each month of the Last 90-Days Challenge, write down your values, your S.M.A.R.T. goal, and up to 5 habits you will work on daily to work towards your overall goal. Use the habit tracker to document your daily progress. After each month, focus on how your body feels after implementing your daily habits and reflect on your non-measurable victories. Examples: I have an extra $50 in my savings this month, or my clothes are fitting better, or I am happier on a daily basis, or I have less stress, or I don’t get winded going up the stairs anymore. I want you to focus on what went well or the positive outcomes that you have felt during October then figure out what you want to add in or change for the month of November and then again in December.

By the end of the Last 90-Day Challenge, my hope for you is that you regain the focus that you had before COVID to obtain your health and wellness goals. These skills could be reset for the first 90 days of 2021 in order to start working on whatever your next life goal will be.

To help you stay focused and accountable, we have created a free downloadable challenge worksheet. Download it now, print it out, and hang it somewhere you’ll see it daily.

Last 90-Days Wellness Challenge

Live long, enjoy the process, and never lose sight of your values as they are the most important thing to you <3.

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Want to learn more about Personal Training, Health Coaching or Nutrition Coaching at Performance Health & Fitness? Sign up for a FREE 30-minute Strategy Session with a certified personal trainer and we’ll help you find the resources and information needed to reach your personal goals.

Free Personal Training Strategy Session

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