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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.

We are all in this together, and together we will be stronger.

Hello all Performance Members,

Oh boy, do I miss seeing your familiar faces. I hope this crisis is short-lived so that you guys can come back soon. In the meantime, I wanted to reach out to all of you with this informational blog on what you can do while you are trying to stay at home as much as possible to help our nation fight this virus. ALL MOVEMENT IS GOOD MOVEMENT, remember that. Especially since we are coming out of the season where we all may be experiencing cabin fever it is important to try to take care of our bodies as much as possible now to help battle this virus.

At Performance Health & Fitness, we are continuing to abide by the CDC guidelines and to help you all to still stay active if you choose to stay away for your own safety.

Taking care of your body at this time is VERY important. You can do this by:

  • Making sure you get 8 hours of sleep every night to allow your body to rest and recover to help battle the next day.
  • Stay hydrated to help your body function to its full capacity.
  • Eat whole nutrient-dense foods. FOOD IS THE BEST MEDICINE. When we stay away from processed/high sugary foods it helps our body to function normally to battle anything that tries to attack it. Very important now.
  • Decrease stress as much as you can. Take a breath and remember that you can only control what you can and take things day by day.
  • Last thing, move as much as you can. All movement is good movement to help your body to be healthy and strong.

On that note here are a couple of at-home workouts along with some tips that you can implement during these uncertain times when our lives will become normal again.

Tip #1

Utilize the outdoors for walks, runs or just a chance to get out of the house to collect some Vitamin D. If you choose to walk, do so for 45 minutes 3 days per week while making sure your target heart rate zone stays in the green zone (for MyZone users) or between 70-79% of your age-predicted max heart rate. Age predicted max heart rate = 220-age.

If you choose to run – guess what! You don’t have to do this for as long as the walkers. You only have to run for 30 minutes 3 times per week in order to maintain cardiovascular benefit while making sure that your heart rate stays in the yellow or red zone (again for MyZone users) or 80% and above of your age-predicted max heart rate.

Tip #2

Visit our Performance Health & Fitness YouTube Channel for recorded group fitness classes or for workouts created by Monte Priske, one of our certified personal trainers, to learn how to do the moves correctly and to gain some variety to suppress boredom.

Tip #3

Here are some workouts to do at home with just utilizing your body weight as resistance but if you have some weights feel free to use them during these exercises.

To see the video demonstrations of these three at-home workouts, watch my YouTube video here >>

Workout #1

Warm-up
March in Place/Jumping Jacks for 30 seconds
Bird dogs 10 each side
Repeat 3x’s

Sit to stands/Bodyweight Squats/Jump Squats x 10
Superman’s/Swimmers/Superman Hold x 10
Double Leg Hamstring Bridges/ Bridge Marches/ Single Leg Hamstring Bridges x 10
Counter Push-ups/Coffee Table Push-ups/ Floor Push-ups x 10
Right-Sided Plank Hold x 30 secs
Left-Sided Plank Hold x 30 secs
Repeat 4x’s

Workout #2

Walking Butt Kicks/ Running Butt Kicks for 30 secs
Deadbugs 10 each side
Repeat 3x’s

AMRAP 20 mins (as many rounds as possible)
Stairs x 5 (up and down is 1 time)
Elevated Shoulder Taps/Floor Shoulder Taps x 15 ea side
Bicycle Crunches x 15 ea side
Reverse Crunches/Supine Knee Tucks x 15
Elevated Plank Hold/Floor Plank Hold x 30 secs

Workout #3

SL Hip Hinge Toe Taps 3x’s forward, 3x’s backwards, 3x’s to the side
Kneeling T-spine rotation x 10
Supported Split Squats/Split Squats/ Weighted Split Squats x 10
Forward Arm Circles/ Soup Can Lateral Raises/ Shoulder Push-ups x 10
Hamstring Bridges/Eccentric Hamstring Bridges x 10
Stair Tricep Dips/ Chair Tricep Dips x10
Boat Pose Hold x 30 secs
Repeat 4x’s

About Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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 Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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 Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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 Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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 Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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 Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

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 Lynde Weatherford, Director of Training Services & Certified Health Coach

Lynde Weatherford, Director of Training Services & Certified Health CoachLynde has been a personal trainer for over eight years and couldn’t be happier with her career choice. With her parents as inspiration along with her high school years as an athlete, she acquired a true passion for health and wellness. Lynde enjoys showing others what they are capable of to achieve their health and fitness goals. During her years as a trainer, she has been able to help others achieve weight loss, gain muscle mass, live a better quality of life and teach them skills they can use for the rest of their lives. It is her goal to coach those who think they can’t do it to thinking that they can achieve what they want despite what may be currently challenging them.

*Results may vary