Healthy Kid-Friendly Lunches: Pinwheels
As parents, we all want our kids to have a healthy lunch, but we also want something our kids will actually eat. Kids love sandwiches, but they can get boring to eat day-after-day. Enter pinwheels - they are easy to make, like a sandwich, and kids love them! You can...
Senior Fitness Workout of the Week #01
Monte Priske is back with a new Workout of the Week series, but this time, the workouts are focused specifically on helping seniors stay healthy and fit (in the gym, or at home). If you understand the value in movement, strength training, and keeping your body...
Suzi’s Fiery Chili Recipe
Chili in the morning, Chili in the evening, Chili at suppertime. Chili is one of those dishes that rings fall, warmth, comfort food, and cinnamon rolls. Yes, cinnamon rolls. Raise your hand if you know what I’m talking about. Chili is a staple at our house. When we...
Healthy Kid-Friendly Lunches: Mini Pizzas
Who else loves pizza? I do! And my kids definitely love it too. Personal mini pizzas are a super fun way to get your kids excited about their lunch. Plus, you get to choose the ingredients used to create a healthy, balanced lunch. My kids like to keep it pretty simple...
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...
Healthy Summer Recipe Video Series | Trader Joe’s Carne Asada Bowls
Meals that come together in minutes are some of my favorites. When that simple meal is also balanced and delicious it makes it even better! Bowls are such a simple way to get a balanced meal on the table during the and make the best leftovers for lunch the next day! I...
Healthy Summer Recipe Video Series | Southwest Corn & Rice Salad
We do taco night in our house at least once a week. We try to mix it up with different types of tacos - chicken, beef, fish, or shrimp. One other way we like to add variety to our taco night is with the sides. We always add a veggie side and this southwest corn and...
Summer Recipe Series: Strawberry Chia Jam
There is something about a good old PB&J that takes me back to childhood. PB&J is a flavor combination that is hard to beat - so delicious! As much as a love PB&J, I have found that I love trying new ways to put a spin on the original PB&J. Some of my...
Thank You for Voting Us 2020 Neighborhood Favorite Gym!
For the 4th consecutive year, Performance Health & Fitness has been voted Neighborhood Favorite by Nextdoor and our local community. Thank you to EVERYONE for your ongoing support, especially those who support our efforts to keep our members, staff, and community...
4 Common Misconceptions about Physical Therapy
The definition of Physical Therapy according to Dictionary.com is “the treatment or management of physical disability, malfunction, or pain by exercise, massage, hydrotherapy, etc., without the use of medicines, surgery, or radiation.” This definition is somewhat true...
Last 90 Days Free Wellness Challenge
It’s hard to believe that I am already writing this blog to go with our Last 90 Day Challenge of 2021. Where has the time gone?! If you are like me, you might not have even started towards achieving your 2021 goal. So let’s buckle down together as there is still time...
All You Need to Know About RPM
From our friends at lesmills.com. Written by Emma Hogan. WHY DOES RPM WORK? RPM combines hit music with the motivational power of an inspiring instructor leading you on a journey of hill climbs, sprints and flat riding. The workout is based on the science of Cardio...
Macros: Why We Need Them and How Much
So many people have dialed into their “ Macros” for optimal nutrition and body fat loss, but quite honestly I am not 100% sure if people truly understand what that means. Macro is short for essential macronutrients which are proteins, fats and carbohydrates. We need...
Workout of the Week #24
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: Dumbbells (2 pairs - heavier and...
Workout of the Week #23
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 2-3 Rounds of 10 Burpees20 Push-ups30 Crunches40...
Performance Donates a 1-Year Gym Membership to Miles in the Maize 2021
Performance Health & Fitness is excited to announce that it's sponsoring the 2021 Miles in the Maize 5K & Maize Mile on October 31, 2021. This event is a local favorite – and put on by Heartland Soles + Colony Pumpkin Patch. As part of our partnership,...
Workout of the Week #22
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: Kettlebell20 Reps: Goblet Squats25...
Colorful Fruits & Veggies Wellness Challenge
I am not sure how, but it is already March, which means spring is right around the corner. Did you know that March is National Nutrition Month? I can’t think of a better month to explore new fruits and vegetables with our Colorful Foods Challenge. National Nutrition...
Project Organization – Kitchen Edition
This year I have been focusing on being more organized. As a mom of two little kids, life can be chaotic and unorganized. I am someone who thrives off plans, lists, and organization, but since having kids I have learned to let go a little of those. Who else is with...
Monthly Wellness Challenge: Self-Care
Wake up, feed the little one, let the dogs out, feed the dogs, make coffee and eat breakfast, get dressed, go to work, pick up the little one, go back to work, go to the grocery store, feed the dogs, make dinner, do the dishes, feed the little one, go to bed. Do you...
The Keys to a Complete Workout Plan
Here we are in a new decade. I’m sure that some of you have looked back at the last 10 years to reflect on the positive memories but may have also realized that there are things you would like to do in this next decade to improve yourself. Which brings me to the topic...