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...
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...
Replace Electrolytes the Smart Way: Piña Colada Refresher Recipe
The weather is warming up, and it is starting to finally feel like spring. For many, that means training for running or biking races, and triathlons begin. Proper nutrition and hydration are important to keep in mind for those training for events. Part of proper...
Appreciating the Non-Scale Victories
If a goal of yours is to change your body composition this year, hopefully, I have taught you how to set realistic goals, how to take care of yourself and the importance of decreasing your stress. How are things going for you so far? It’s been almost 3 months since...
Should you be working out more?
Forget spending hours excessively exercising, we’ve got more evidence that maximizing the time you spend working out won’t fast-track your fitness. It’s quality over quantity that gets results. Now more than ever in human history there are tons of options for working...
De-cluttering is Good for the Soul, Not Just the Home
Spring has sprung! Which means we can start opening our windows, putting our winter coats in the closet, and cleaning out the clutter. What does that really mean and how does clutter affect our well-being? April is Stress Awareness Month so I wanted to raise awareness...
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...
Workout of the Week #17
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 25 Reps of EachPush-upsCrunchesSupermansDead BugsBand...
Workout of the Week #16
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 sets, 8 reps of each movement (8 per side where...
Probiotics vs Prebiotics – What’s the Difference and Do You Need Both?
You have most likely heard of probiotics and prebiotics, but what are they and do you need them? They are components of food that may improve health, specifically gut health. Gut health has been getting a lot of buzz lately, and for good reason – the gut’s bacterial...
What Does the Term “Weight Loss” Really Mean?
As the Director of Training and Wellness Services at Performance Health & Fitness, it is part of my job to meet with new members. This is something I absolutely love because it allows me to establish a relationship with every member that walks through the door. It...
Pomegranates – A Festive Nutrient Powerhouse
It is that magical time of year. The lights...the ornaments... the tinsel... the pomegranates? The pomegranate is actually a traditional symbol of Christmas in Greece. During the winter it hangs from trees like Christmas ornaments across the Mediterranean region....
How Practicing Gratitude Can Help Improve Your Overall Health and Wellness
As the holidays approach, being thankful is something we think about more often. We say we are thankful for family, friends, our jobs, and good health. Can I challenge you to elaborate? The next time you're asked what you're thankful for, show gratitude for something...