Workout of the Week #10
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 if you have any questions about the movements. THE WORKOUT Equipment Needed: Rower + Resistance Bands (light &...
Workout of the Week #09
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 if you have any questions about the movements. THE WORKOUT Equipment Needed: 14 or 20lb Medicine Ball 2-3 Rounds...
Suns Out, Guns Out! What you need to know about Skin Care from a Licensed Esthetician
As a health and wellness professional I love to learn more information about other daily habits that we should be aware of to become our healthiest self so that we live long and prosper (tehe). As coaches our mission is to help educate, inspire, motivate and encourage...
Functional Nutrition Therapy: What is it and how can it help me achieve my health and wellness goals?
When I was in college, working towards my Bachelor’s Degree in Exercise Science we had this dreaded class that taught us about evidence-based information and how to determine what is information that we should actually follow or it was written by a biased party that...
Get the Best Results with Myzone
In recent years, there has been a drastic shift in the world of wearable technology. We now can track much more than just our workouts to help give us an accurate picture of our current lifestyle and fitness level. Devices and apps can now track information: heart...
Wear Your Best Summer Accessory, Sunscreen!
Written by Lynde Weatherford, Certified Personal Trainer + Health Coach After a long cold winter and a rainy cold spring, Summer is finally here! As you venture more outside, it’s important to make sure that you are taking care of the biggest organ of your body, your...
Welcome Our New Membership Services Director, Michelle!
Join us in welcoming our new Membership Services Director, Michelle to the Performance Health & Fitness team!Michelle grew up in Mason City and now resides in Iowa City. She studied at Wartburg College and Des Moines University. She has an extensive background of...
Taking Care of Yourself During Pregnancy
As a mom-to-be, it is my top priority to make sure I am taking care of myself during my pregnancy. The first thing I’ve learned during my pregnancy, is acceptance. I am learning to accept that I am not always going to have the energy or capacity to workout like...
Workout of the Week #07
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 if you have any questions about the movements. THE WORKOUT Equipment Needed: None The Workout: 1-2 rounds of 15-25...
Workout of the Week #06
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 if you have any questions about the movements. THE WORKOUT Equipment Needed: 1 pair of dice and 4 orange cones...
The Real Reason it’s Important to Exercise Regularly
Everyone should know that to live a healthy lifestyle you need to make sure that you incorporate regular exercise in your week. So that you can: lift 1,000 lbs on a deadlift squat 500 lbs run a 5-minute mile have 7% body fat be able to push a bus out of the way to...
Workout of the Week #05
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 if you have any questions about the movements. THE WORKOUT Equipment needed: 14lb or 20lb Medicine Ball :40/:20 (40...
The Basics of Nutrition
Nutrition is such a big part of the puzzle to become our best selves. Educating ourselves and paying attention to what we put into our body is just as important as working out. Proper fueling with the right nutrients can do magical things, as well as achieving the...
The Importance of Checking Your Blood Pressure
February is American Heart Month! It is important to educate ourselves on the heart, it’s function and what we can do to improve the overall function. There is a reason that the heart is located in the middle part of our body, because it’s the most important organ for...
FitTest Week
FitTest Week is our quarterly event in which our members can receive a complimentary assessment on all components of fitness to measure current fitness levels. Join us between April 25-29, 2022 to get back on track to your goals. Schedule a Fitness Assessment with one...
Performance Health & Fitness Welcomes Their Newest Personal Trainer, Kolby
We are excited to announce and introduce our new Personal Trainer, Kolby Reed! Kolby is a native Iowan from Muscatine. He graduated from the University of Iowa with his B.A. in Health and Human Physiology. Since 2019, he has been a personal trainer and the best part...
Performance Health & Fitness Welcomes Their New Marketing Director, Lauren Campbell
We are excited to announce and introduce our new Marketing & Communications Director, Lauren Campbell! Lauren, a Rockford native, from Illinois, attended Robert Morris University, located in downtown Chicago. While earning her degree, she received a scholarship to...
New Year, New Goals
Written by Lynde Weatherford | Director of Training Services, Personal Trainer, Health Coach Goal Setting can be difficult at times because not everyone understands what a Short-Term Goal vs a Long-Term Goal means when it comes to your personal health and wellness....
Squat Science: How to Get Maximum Gains From Your Squat
From our friends at lesmills.com. Written by Emma Hogan. This piece originally appeared at lesmills.com. Engaging all the major core and leg muscles, squats are ideal for lifting overall fitness, maximizing fat burn and building strength. Now, new findings reveal the...
Workout of the Week #01
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 if you have any questions about the movements. THE WORKOUT 3 Rounds: Prowler Sled Push (slow and with purpose)...
How to Relieve Stress with Deep Belly Breathing
April is Stress Awareness Month and I think we all know that stress never goes away – but that we can control how we react to stress by learning healthy coping mechanisms. Stress is just a way of life and can be a positive thing to help us meet a deadline or to...
March Wellness Challenge – Personalize Your Plate
Personalize Your Plate is this year’s slogan for the Academy of Nutrition and Dietetics, National Nutrition Month. Their campaign focuses on the fact that nutrition is not a one-size-fits-all approach, and that we all have different backgrounds, tastes, goals, and...
From Your Health Coach: How to Avoid Chronic Illness
As a health and wellness professional, I truly believe that the services we provide at Performance Health & Fitness are helping our members and our community to be able to have additional tools to help manage and prevent chronic illness and diseases. This doesn’t...