Workout of the Week #03
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 Warm-up [2 rounds, 14 reps each] Bird Dog Up & Down...
How to Make Homemade Almond Milk
Marketing & Communications Director, Mary Brown, shows us how to make homemade almond milk in just a few minutes using just 4 ingredients. A few months ago, I ordered an Almond Cow online after seeing ads on social media. This machine claims to make nut milk in...
Workout of the Week #02
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: Row 500 meters Squat x 12 Row 500 meters...
How to Relieve Tension Headaches with a Peanut Roller (Bonus: How to Make One with 2 Tennis Balls)
What is a Peanut Roller You’ve heard of a foam roller. You’ve heard about the lacrosse ball. Have you heard about the peanut roller? The peanut roller is a uniquely designed mobilizing tool that offers the same myofascial benefits as the foam roller and localized...
Take Strength Training Beyond the Gym
Warmer days are upon us which means we will be getting back to working in our yards. Learn how functional strength training can help while gardening. A lot of our members love to work in the yard and garden during the summer. Gardening and doing yard work can...
Alcohol Awareness Month
April is Alcohol Awareness Month Written by Lynde Weatherford | Director of Training Services, Personal Trainer and Health Coach Understanding how alcohol processes in our body and how it affects our mental state is important. In moderation, enjoying an...
Shirley Jacobs is Defying the Odds
Member Spotlight Performance Health & Fitness is lucky to have members who challenge themselves to new accomplishments every time they are at the gym. We pride ourselves on being a welcoming gym to everyone! One of our members, Shirley, is no exception when it...
The Long-Term Athlete Workshop
As parents, you want the best for your children. Performance Health & Fitness is excited to announce The Long-Term Athlete Workshop. Putting them in sports is a great way for them to learn discipline, creating character, and learning something new that one day...
February Wellness Challenge – Self-Care
Self-Care by definition is a practice of taking action to preserve or improve one's own health. So guess what that means to me….whoever you are/wherever you are and whatever you choose to do on a daily basis to help take care of yourself for 10 minutes a day is...
What to Eat Before & During Cardio
With our 6th Annual Performance Health & Fitness Dri-Tri Indoor Triathlon coming up, I thought it was an appropriate time to discuss the importance of fueling before and during cardiovascular exercise. What you eat, the amount of what you eat, and the timing can...
What is a Pre and Postpartum Athleticism Coach?
You just finished your 6-week Postpartum visit at the OBGYN and are released to resume normal activity. What is the first thing you do? Go on a run Take a high-intensity class at the gym Start doing planks Meet with a Pre and Postpartum Athleticism coach Nothing,...
Monte Priske Recipe Favorite: Meat-Less Black Bean Quinoa Tacos
Join Monte Priske as he shows us how to make Meat-less Black Bean Quinoa Tacos. Give it a try, and let us know how you like it! About Monte Priske: Monte has a B.S. in Therapeutic Recreation and is a NASM-Certified Personal Trainer. He is also a StrongFirst Certified...
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...
Staying Healthy During the Holidays
By Lynde Weatherford; Director of Personal Training Services, Performance Health & Fitness Staying Healthy During the Holidays The holiday season is approaching fast and the comment that I get all the time from clients is, "I’m going to start taking care of myself...
Why is Blood Pressure Important and How to Monitor From Home
Written by Rachael R. Dirksen, MD, owner of Remedy Internal Medicine in Coralville, Iowa Why is Blood Pressure Important? Do you ever wonder why your physician keeps checking your blood pressure at your annual checkup? What is a normal blood pressure reading? Blood...
BLACK OUT PARTY! Performance Health & Fitness Announces Their 13th Anniversary Member Appreciation Party + Open House and Wellness Fair
BLACK OUT PARTY! Performance Health & Fitness is excited to announce its 13th Anniversary Member Appreciation Party + Open House + Les Mills Launch + Wellness Fair to be held on November 6th, 2021 from 8:00-11:00 am. The FIRST 100 people through the door will...
Why Performance Therapies: An Interview with David Williams
Originally published on ptforhealth.com 08/30/2017. Updated 10/05/2021. Our owner, David Williams, has had a passion for getting people back to what they love since he founded Performance Therapies in the basement of his home in 1999. Now with four Corridor locations,...
Fall Recipe Video Series: Southwest Stuffed Bell Peppers
Stuffed bell peppers are so easy and delicious. Complete with protein, grains, and vegetables, it is the perfect quick weeknight meal. Bell peppers are packed with vitamins and minerals your body needs. They are an excellent source of vitamin A and C, potassium,...
Senior Fitness Workout of the Week #05
Monte Priske is back with another Senior Fitness Workout of the Week video. If you understand the value in movement, strength training, and keeping your body healthy, watch these videos and follow along – or share them with someone you care about who could benefit...
12th Anniversary Celebration | How to Update your Facebook Profile Frame
Our 12th anniversary is coming up! The saying is true, “time flies when you’re having fun”. Even though we’ve all been battling major challenges this past year, we are still feeling blessed and honored to be open and helping you and others with their health and...
Senior Fitness Workout of the Week #04
Monte Priske is back with another Senior Fitness Workout of the Week video. If you understand the value in movement, strength training, and keeping your body healthy, watch these videos and follow along – or share them with someone you care about who could benefit...