Performance Physical Therapy & Fitness

04/07/2026

We don’t know about you, but sometimes it is hard for us to hit our protein goals.

Here are some good sources of protein for different diets.
For the vegetarians, plant protein sources are not complete, so they need a complementary protein to take in all the essential amino acids.
🫛Soy is a higher form of protein for plants ranging from 36-50g per 100g.
🍚🫘Rice and beans may be lower per 100g, but the two are complementary proteins, getting all the essential amino acids needed.
🥚🥛Obviously milk protein and eggs will have complete proteins because they are animal sources.
The omnivores have more options.
Animal proteins are complete, so fewer sources are needed to hit all the essential amino acids.
🐔Chicken breasts have 26g per 3oz serving.
🦌Venison has an incredibly similar protein content to the chicken breast.
🦑If we want to get really crazy, dried squid has approximately 60g of protein per 100g serving.

If you are having trouble hitting your protein goals, consider adding some of these sources to your daily intake and you may have an easier time.

04/05/2026

Happy Easter!
We hope yours is a blessed one. HE IS RISEN!

04/03/2026

Tons of people around the world participate in the Passion WOD or Passion workout each Good Friday. 🌄
It starts with doing 100 jump rope jumps or double under jump rope jumps, followed by a 800m barbell carry of 95lb for men and 65lb for women. The workout finishes with 100 burpees.

If you complete the workout, tag us in your post!

03/29/2026

03/25/2026

Ever wonder what is going on with all the supplements that we sell? 🤔
This post is for you!
We provide a couple of different supplements for purchase, and each one has different benefits.

Creatine:
It increases performance by aiding in storage of phosphocreatine in the muscles for quick energy 🏆
It increases cognitive performance and memory 🧠
It helps to reverse sarcopenia with resistance training and adequate protein consumption 💪
They are continuing to study its benefits on chronic illnesses and disorders. 📚

Pre-workout:
These are higher caffeine stimulants used to increase performance and focus in exercise. ⚡
They often contain beta-alanine to increase vasodilation. 🩸 This is the part that gives you the itchy skin feeling.

Pump2:
Increases hydration through electrolytes. 💧
Makes the muscles look bigger by increasing blood flow to working muscles 💪
Stimulant free, for those who are not looking for caffeine or are sensitive to it. 🤪

If you have any further questions on our supplements, feel free to ask the staff at the front desk and we can break it down for you.

03/20/2026

I don’t know about you, but we are more motivated in the spring. 🌸
The ☀️ has some magical powers on us.
This winter has been wild! 🥶
We hope you all enjoy your first day of spring! And we hope for better weather coming our way. 🌅
Low vitamin D levels are linked with depression and anxiety.
And, did you know that Vitamin D is important for calcium absorption, and calcium is a major factor/player in muscle contraction? So, get an appropriate amount of sunshine this spring to maximize your gains in the gym 💪

03/17/2026

Don’t get pinched today for not wearing green! 🍀
Want to represent your favorite gym and wear green? 💚 We have got you covered!
Check out the cool hoodies and shirts we offer for the amazing people who call Performance home. 👕
Happy St. Patrick’s Day!
Have a great and lucky day! 🍀

03/13/2026

Friday the 13th is back for a sequel! 😨
This time we are going to prepare for a just in case scenario where running is not an option. 🏃
If you are going to have to square up and go toe to toe with a masked menace, you need to be strong. 💪
This is a good general strength routine so that can help you kick and push Jason in combat. 🩸

03/10/2026

High Bar vs. Low Bar Squats 🏋️
If you have heard about the different bar positions during a squat, and you don’t know why to use one over the other, this post is for you!

High Bar
The high bar position causes the user to stay upright during the entire movement.
This causes a greater activation of the quadriceps muscle and helps with maintaining a more athletic posture in movement. This bar position better caters to improvement in Olympic lifting because most of those lifts require an upright position for the “catch” phase of the lift. 🏋️

Low bar
Low bar is greater for maximal loading of the lift and posterior chain development (think hamstrings and glutes). You should be able to lift heavier in this position compared to the high bar, because it allows a little more forward lean, shortening the moment arm of the legs, and lengthening the moment arm for hips. This makes it hip dominant.
Low bar can also require a more shallow squat compared to the high bar. 💪

For most athletes, it would be wise to try out both styles of squat and cycle them depending on your goals.

03/05/2026

Did you guys know that our fitness classes are all included in our gym memberships?
They are a great place to start if you aren’t sure where to begin with your fitness journey. They also provide a great support group to help motivate you to achieve your goals.
Come check them out!

Want to try a class without the commitment?
No Problem! 👍
Our rate to drop in for a class is now only $10.
Come check out our new fall class schedule and try out the classes!

02/27/2026

We have some great classes coming up this weekend! And every weekend 💁‍♀️
If you are looking for a good flow or a good burn, check them out!
🧘‍♀️🚲
All classes are included with our gym memberships, so no worries. You can take both.
😍
Not a member but want to participate? No problem!
Our drop in fee is just $10. Call ahead and we can save you a spot. Our number is (681) 207-5059.

02/25/2026

Feel like you have done all that you can on your own and you still aren’t getting the results that you wanted? ⚖️
You aren’t alone. And, you don’t have to do it alone. 💁

Struggling to lose that extra bit of weight? We have certified nutrition coaches and personal trainers who can help with food intake and with workouts tailored to your goals. 🍎🍖🥦 🧑‍🏫

Wanting to perform better for your sport? ⛳⚾ Want to run faster, or lift heavier? 🏋️ Maybe you just want to become stronger to keep your independence as you age. 🧓They can help with those goals, too!

Having a helping hand inside the gym can help you build confidence in what you can do, improve quality of life, and enhance performance.

The initial consultation with our professionals is free! What are you waiting for?!
Call to schedule today at (681) 207-5059. 📱