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...
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...
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...
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...
Simple Meal Prep Wellness Challenge
If you are ready to start changing your lifestyle habits to become the best version of yourself there are 5 main components that contribute to your success: 1: Daily Physical Activity 2: Stress Management 3: Hydration 4: Sleep 5: Nutrition Most of these components...
Workout of the Week #15
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 1-2 Rounds 20 Reps | March25 Reps | Push-up30 Reps |...
More Than a Sport: What’s Next After Collegiate Athletics
By Anna Hoyman, Performance Health & Fitness 2021 Summer Intern, Personal Training + Strength & Conditioning For a lot of us, sports seem to be a common first exposure to organized exercise. Games in PE lead to competitive high school events which (for some)...
Stress Got You Tense?
Are you feeling your shoulders rise to your ears? Is your response to people short and unpleasant? Are you tossing and turning at night? These all are signs of stress. Do you know what your stress triggers are? Is it work-related, personal, kids, relationships, a...
How to Pack the Perfect On-the-Go Lunch
Kids are back in school, and often times that also means back to packing lunches. You focus on packing a balanced lunch for your kids, but what about yourself? Are you someone who packs a lunch for work every day, or do you wait to figure out what you are going to eat...
Healthy Tailgate Tips
Another summer has come and gone. The air is crisp, school is back in session, and football is back in full swing. Now weekends consist of socializing with friends and family, drinking beverages, eating appetizers and snack foods, playing games, and watching the game....
Performance Health & Fitness 2018 Enhancement Update
Performance Health & Fitness is celebrating it's 10-year anniversary this November. To commemorate this incredible accomplishment and to help show our gratitude and appreciation for our members, we're upgrading the facility including fresh paint & new floors...