The Facts on Fats (updated)
Updated – Originally published 07/31/2017 Fat is a nutrient necessary for overall health. Our body uses fat for energy, insulation, and to help absorb vitamins A, D, E and K. The Dietary Reference Intakes created by the Institute of Medicine recommends 20-35% of...
4 Tips for Finding the Right Fitness Program for You
Updated – Originally published 05/30/2017 In this ever-changing and growing industry of fitness, new and exciting workout trends are popping up all the time. High-Intensity Interval Training (HIIT), heart rate zone training, kettlebell, CrossFit and hot yoga are just...
10 Tips for Meal Prep Success + Greek Meal Prep Bowl Recipe
I am sure by now you have heard friends or family talk about meal prepping or seen #mealprep all over your social media, but what is meal prep and can it help you? Meal prepping is simply preparing food ahead of time as a way to make it easy to have delicious,...
Am I Doing Everything to Achieve the Results I Want?
This is one of the most frequent questions that gets asked during initial health coaching consultations: What should I be doing in order to achieve the results that I want? Let me tell ya, that is a LOADED question. When we (the Performance Health & Fitness Health...
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...
Member Testimonial: Nikki Wiltfang drops 45lbs with Dedication to Healthy Eating, Strength Training, and Cardio
Not Like The Others Amana nurse makes getting in shape priority, now reaping the rewards Like many other people, Nikki Wiltfang was a working mother of three young children who found herself tired, out of shape, and stuck in the grind of a hectic life. In January,...
Local Farmers Market – Fresh Produce for Fresh Recipes
Most people know that regular consumption of fruits and vegetables is good for your health. Unfortunately, many people in the U.S. do not consume enough produce, despite their known health benefits. Fruits and vegetables are rich in vitamins, minerals, fiber, and...
Be Like Gumby and Take Your Health & Mobility to the Next Level
In the fitness industry, we talk a lot about how to achieve the results you are looking for with a good balance of cardiovascular training and strength training but sometimes we forget about the importance of mobility or stretching on a regular basis. I will be the...
Food Allergy Awareness Week
The prevalence of food allergies in the U.S. is on the rise. Food allergies are a serious public health issue that impacts nearly 32 million American’s. According to Food Allergy Research & Education (FARE), one in every 13 children has a food allergy. As a parent...
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...
Workout of the Week #20
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 (10 reps each) Overhead SquatWalking Lunge (20...
Workout of the Week #19
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 4 sets of each group | 8 reps of each movement (unless...
Workout of the Week #18
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 Sets of Exercises 15-Minutes Each (45 Minutes Total)...
The HIIT List: 5 Reasons to up the Intensity
By Finlay Macdonald for Fit Planet courtesy of Les Mills. It’s been called the closest thing to an exercise pill. And while it might take a bit more effort, there is now no doubt at all that high-intensity interval training is just what the doctor ordered. Anyone who...
Try New Foods Wellness Challenge + Honey-Glazed Roasted Brussels Sprouts Recipe
Winter in the Midwest can be tough, and this winter has been especially brutal. It is easy to fall into a rut this time of year with exercise and food due to the cold and snow. March is quickly approaching, which means spring is right around the corner. The...
Where are You in the 6 Stages of Readiness for Change?
I absolutely love my job and what I enjoy the most is having the ability to sit down with people to talk about their wellness goals. After we establish what their goals are, we have to take a look at their current lifestyle, as well as some measurements of their...
Strength Training Tips for Runners
It has been a goal of mine to raise awareness about the benefits of strength training for runners as a personal trainer but also as someone who has witnessed the benefits firsthand when I completed my first half marathon 2 years ago. When it comes to competitive...
Whole Grains for Heart Health & Egg-White Oats Recipe
According to the Center for Disease Control (CDC), the leading cause of death for both men and women in the U.S. is cardiovascular disease. Heart disease or stroke can occur at any age. February is Heart Month, which aims to bring awareness to heart disease and...