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From the General Manager | December 23, 2020 Update

From the General Manager | December 23, 2020 Update

DECEMBER 23, 2020 UPDATE

 

We understand that outdoor or home exercise can be difficult for many who may be immunocompromised, in particular during winter months in Iowa. Our hope is that we can provide a healthy outlet for those individuals to continue to maintain their health and fitness this winter while creating an environment where they can feel safe to do so.

 

In an effort to accommodate those in our membership family who may be immunocompromised or those who have requested the full use of masks within the facility, Performance Health & Fitness will implement mask required hours during the month of January.

 

These hours will be reserved from 1:30pm-3:30pm each day, Monday through Friday for the duration of the month of January. We will monitor these hours and will review them for any continuation or changes that may take place beyond January 31st.

 

Outside of the hours of 1:30pm-3:30pm Monday through Friday, we will continue to follow the guidance found in the governor’s proclamation which requires of the use of masks/face coverings at indoor businesses with the exception to remove them while actively exercising. We just ask that you please utilize a mask or face covering while entering/exiting the facility and while in any common areas where social distancing may be difficult such as locker room, stairwell, and lobby areas.

 

As always, we ask that all of our members, guests, and staff to stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

RESOURCES

 

Hours of Operation for December:

 

Monday-Friday | 5:00am-9:00pm
Saturday-Sunday | 7:00am-7:00pm

 

Holiday Hours

 

December 24 | 5:00am-5:00pm
December 25 | Closed
December 31 | 5:00am-5:00pm
January 1 | 8:00am-12:00pm

 

Holiday Group Fitness Classes

 

December 24 + 31
5:05am RPM
5:35am BodyPump
9:15am BodyPump/CXWorx
10:30am Stretch & Mobility
12:05pm BodySculpt

 

January 1
9:00am BodyPump
10:00am Spin
10:15am BodyAttack

 

Keep in mind – all Group Fitness Classes (included with ALL Performance membership types) require pre-registration to ensure proper social distancing. If you haven’t tried out a class yet, email membership@perfther.com and we’ll help you with the steps to reserve your space.

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

Group Fitness Schedule >>

 

Child Care & Kids Classes: Closed until further notice

 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Percentage Based Training: Is It the End All Be All?

Self-Monitoring in Regards to Performance and Progress

“If you Need a Witness to Your Success, Be Your Own.”

It is no secret that one of the best ways to notice improvements in a gym setting is to track your performance or progress. Normally, we would do this by performing some sort of field test. A field test may be a timed run, a rep max test, a step-up test, a push-up test, or a vertical jump test. During this time, we find ourselves in a scenario where performing a field test becomes difficult for both the test taker and the test monitor. Because of this, we have to look for ways to self-monitor.

Self-monitoring is a daily or weekly task that we can perform to track progress, overall performance, and recovery. Ideally, we would choose a task that can monitor all three. For example, to track the progress of lower body strength we might choose a bodyweight squat. In order to make this movement work for the other two tiers, we would have to add some sort of a time element.

Example
Monitoring Task/Test: Bodyweight Squats
Time: 60 seconds
Reps Completed:
Overall Difficulty (1-10)

If we take a look at this example, it has a rep element, a time element, a difficulty element, and a set task. The rep element will help us to track our progress and overall performance, If we increase the reps done in a minute, that is both progress and an increase in overall performance. If we complete fewer reps, it may be a sign that we are tired or a little over-trained. The time element ensures that we are performing the same task for the same amount of time so that our results can be easily compared day to day or week to week. The overall difficulty element will let us know about our recovery. If the overall difficulty of the task becomes too high (8+), we may want to think about lowering the intensity of our sessions/workouts. If we pair the difficulty element with the reps completed element, we can get an assessment of our performance and recovery. Typically, as performance dips, so does (or so has) recovery.

Improvements can be hard to come by at times, but they can become even harder to come by if we are not monitoring ourselves correctly and regularly. However, if we take a few minutes out of our day to “check-in” with ourselves, we begin to learn more about how to take care of ourselves physically. By doing this, we can accurately track our overall performance and progress while (hopefully) warding off over-training, lack of recovery, dips in performance, and stalls in progress/improvements.

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Want to learn more about TEAM Training, Personal Training, Health Coaching or Nutrition Coaching at Performance Health & Fitness? Sign up for a FREE 30-minute Strategy Session with a certified personal trainer and we’ll help you find the resources and information needed to reach your personal goals.

Free Strategy Session with Mitchell Schumacher, NSCA-CSCS

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Mitchell Schumacher, NSCA-CSCS

Mitchell Schumacher, NSCA-CSCSCredentials: B.S. in Human Performance and Fitness, NSCA-CSCS, BOEE Certified Coach

Mitchell received his Bachelors degree in Human Performance and Fitness from St. Ambrose University in 2016. He has always been interested in sports and staying active. Since the age of 5, Mitchell has played tennis; his sport of choice. Mitchell enjoys working with people on the "little things" in the gym that can lead to BIG differences in performance and functionality. When he is not with clients or doing his own training, Mitchell enjoys being outside, fishing, and catching up with friends and family.

*Results may vary