Trainer Pick | Younger Next Year by Chris Crowley & Dr. Henry Lodge
If you haven't heard, I recently completed my Senior Fitness Specialist Certification. There are many reasons why I felt compelled to further my expertise in working with older clients. The following highlights a few of the most important reasons: Between the ages of...
Dietitian Picks – Cookbooks and Books
It is the start of a new year (and a new decade), which means new goals, resolutions, aspirations. This year set yourself up for success to reach your goals by creating a plan of action to reach them. Not sure where to start? Below are some of my favorite cookbooks...
HIIT Training | Understanding Zones and Heart Rate
Originally published May 3, 2018. Updated January 3, 2020. There has been a lot of buzz in the fitness community about HIIT (high-intensity interval training) and using your heart rate to determine your intensity. For the longest time, we have exercised without much...
Monthly Wellness Challenge: Commitment
Another year has come and is almost gone, so now is the time to start thinking about what you would like to achieve in 2020. I’m sure that most of us can say that we had goals for ourselves in 2019 but were unable to achieve them because well, life just happened....
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,...
Workout of the Week #25
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: Medicine Ball Complete 2-3 Rounds 15...
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...
5 Things That Will Instantly Cheer You Up
November is a month where we tend to show more appreciation for the things that we have rather than the things that we don’t, but why does it only happen one time a year? Psychologists have found that it is far easier for us to focus on situations that are negative...
Understanding Your InBody Results and How Nutrition Impacts Your Success
If you haven’t already heard, Performance Health & Fitness is now offering year-round body composition analysis scans using our InBody 270. The number on a traditional scale does not indicate a person's overall health. The InBody gives you an accurate and...
Pumpkin Spice Energy Bites Recipe & Snack Tips
We have all been there – it is 3pm and you hit a wall – hangry, tired, and unable to focus. A great way to avoid the slump is with a nutritious snack. Adults and children alike need snacks to refuel between lunch and dinner, especially after a long day at school or...
Live the Next 90 Days, Like the First 30 Days in 2020
I have not had a chance to read her second book, Stop Apologizing by Rachel Hollis, but I did read her first book, Girl Wash Your Face and I loved it! Life is chaotic and it’s hard to balance everything at once. She really put it into perspective that you take a step...
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...
Performance Health & Fitness Welcomes New General Manager, Jason Moore
We are excited to announce and introduce our new General Manager, Jason Moore! Jason attended the University of Iowa and studied Recreation and Sports Management. He has been involved in the fitness industry for 15+ years and has held nearly every position in a health...
Workout of the Week #21
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: Timer or Clock For each movement, work...
Supplements – Are they necessary or are the basics of nutrition good enough?
Recently, I have been asked quite a bit about supplements and if they are truly necessary to help you to gain the results that you are looking for. The short answer is no, but in special cases they can and should be implemented into your daily routine to make sure...
How do you fall back into a routine after 2020? Start with just 10,000 steps a day 🙂
Fall is around the corner. Kids are back in school and most parents now have time to get back into a new routine to incorporate more physical activity. With the year 2020 now behind us and 2021 coming to an end, we are now eager to start working on ourselves, but at...
How Much Protein Do You Need
Revised - originally published on August 28, 2018 "How much protein do I need?" This is one of the most common questions I get asked. Unfortunately, there is no simple answer to this question because it is different for each individual. Factors include: Age; Weight;...
What is Health Coaching and How Can it Help Me?
At Performance Health & Fitness, all members (including trial members) receive our complimentary Smart Start Program. The program is designed to provide our new members with the tools to get a great start on making lasting lifestyle changes, and consists of 4...
Cardio Bingo Wellness Challenge
Our next free Monthly Wellness Challenge is all about cardio. No, that doesn't mean a daily meeting with a treadmill or elliptical. Cardio can be any combination of things – even things you may have never thought of or tried. We're adding a new spin to this month's...
Take your Meal Outdoors + Honey Garlic Chipotle Chicken Recipe
Grilling, BBQ, cookout, picnic...whatever you like to call it, eating outdoors in the summer is a perfect way to enjoy nature while spending time with family and friends. Celebrate National picnic month by taking your meal outside for a fun meal everyone can enjoy....