Next 90 Days Challenge – 1 Month Check-In

Hello Performance Members!

How are those Next 90 Days Challenges going? We are almost a third of the way to the end of our challenge with one month down and two to go. I will say the next two will be the most challenging because we have Thanksgiving, Christmas and New Year’s Day in there. But I have faith in all of you!

One of the categories that I was hoping to help you be mindful of during this challenge was to make sure that we are incorporating at least 30 minutes of physical activity a day. What have you learned about yourself in this category? Are you a rockstar and it’s not a problem or are you finding that you are unable to to fill in a lot of the boxes in the physical activity category?

If there is one thing that I can stress to all of you, me being a personal trainer and all, is that ALL movement is considered physical activity. Yes, I would prefer if we included exercises that increase your heart rate, your muscles or your range of motion but if you were to spend a full day chasing the grandkids, hiking in the woods with your own kids or just deep cleaning your house then that is considered physical activity as well. You don’t have to come to the gym in order to be counted as physical activity. By incorporating 30 minutes of MOVEMENT per day we are able to decrease the amount of time sitting down, which is the overall goal.

With that said, it would be great if we were to incorporate some physical activity that increases your heart rate, breaks down your muscle tissue or that increases your flexibility in order to live a long lasting, high quality of life throughout the week as well. If you are having trouble incorporating this type of exercise I would HIGHLY suggest that you start coming to our group fitness classes which are included in your membership for no additional fee.

The great things about group fitness classes are that they are:

  • led by certified instructors
  • you don’t have to come up with your own routine
  • they challenge you
  • you exercise with other people, and guess what…
  • scheduling these classes weekly can be considered an appointment so all you have to do is show up

By writing these classes in your personal calendar, you will increase your chance of actually doing the activity. We have classes that are on a bike for those of you with lower body injuries, we have kickboxing with our BodyCombat class, dance classes with BodyJam and Zumba, Yoga, Pilates, CXWORX which is a core strengthening class, circuit classes with 3:2:1 or T-N-T, active aging classes and so much more!

If the physical activity category has been challenging for you this is what we should do in November:

#1 Grab a November Group Fitness Calendar click here to view and download>>

#2 Decide what times are the best for you to come to class

#3 Find that time on our Group Fitness Calendar

#4 Pick three classes a week to go to each week

#5 Show up!

My suggestion would be to pick 1 class from each Studio for a balanced workout program.

LET’S DO IT!

For those of you who would like to join us in the Next 90 Days Challenge, its not too late! Download our FREE challenge worksheet below, print it out and display it somewhere you’ll see it daily and have the ability to track your progress. Each day that you complete one of the wellness habits, check or fill in the square.

 


 

Want to learn more about Health Coaching and/or Personal Training? Schedule a free 30-minute strategy session with our Director of Training Services and see if it’s good fit for you.

Schedule a FREE 30-Minute 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