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...
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...
We are all in this together, and together we will be stronger.
Hello all Performance Members, Oh boy, do I miss seeing your familiar faces. I hope this crisis is short-lived so that you guys can come back soon. In the meantime, I wanted to reach out to all of you with this informational blog on what you can do while you are...
Pantry Staples Recipes
Are you trying to figure out what to make with what you have in your pantry, freezer, and fridge to limit trips to get groceries? There are many easy and healthy recipes you can make using common ingredients you have on hand. Start with simple, quick meals that only...
Progress is Progress
“Progress takes many forms. Sometimes, it may not be visible to you.” – Mitchell Schumacher Progress is something we try to achieve each and every day. Whether we are at work, at home, at the gym, or at play; progress is something we yearn to see. The problem with...
Foam Rolling Techniques to Relieve Lower Back Pain
Did you know that 85%-90% of people in the US suffer from some sort of lower back pain? It's the 2nd most common reason people go to the doctor while contributing to $60 billion in healthcare costs. Lower back pain can be caused by arthritis, disc issues or it could...
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...
Cedar Rapids RoughRiders Partner with Performance
The Cedar Rapids RoughRiders are extremely excited to have Performance Health & Fitness and Performance Therapies back as the Official Strength & Conditioning Provider of the team (as well as the Official Physical Therapy and Athletic Training Provider). Like...
Performance Donates a 6-Month Gym Membership to Fight with Flash Fundraiser
The Fight with Flash Foundation is hosting it's 6th Annual Fight with Flash Charity Golf Classic this Friday (September 10th, 2021) at Finkbine Golf Course in Iowa City. The Fight with Flash foundation was created to honor Austin “Flash” Schroeder, who passed away at...
Back on Track: How “Pre-habilitation” helped Craig Engel Recover from Knee Replacement Surgery
When Craig Engel tore the anterior cruciate ligament (ACL) in his right knee for the third time, he found himself in a surprising position. Over the next two to three years, he was turned away from every doctor he approached about a knee replacement, who all told him...
Next 90 Days Challenge 2-Month Check-in
If you've been participating in our "Next 90 Days Wellness Challenge", this is your two-month check-in! I'm sure you have not been 100% "perfect" for the whole month of November. That's OKAY! It's time to hit the refresh button, and finish out the last 30 days with...
Homemade Foods that Make the Perfect Holiday Gift
I love the holiday season, and all that comes with it – the time with family and friends, the traditions, the decorations and the food. Some of my favorite traditions growing up were making decorating the tree and making Christmas cookies, and I love sharing these...
Next 90 Days Challenge – 1 Month Check-In
Hello Performance Members! How are your 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...