Iowa Performance Institute

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Lamoni, IA
Iowa Performance Institute

We provide clients with a variety of nutrition and fitness services including nutritional testing

At Iowa Performance Institute, PLLC, we believe health and wellness starts from within. We believe it is important to educate and empower our clients in the journey to optimal health. It is our goal to provide you with educational and scientific knowledge needed to take control of your health. We provide our clients with a variety of services including nutritional and fitness assessments, food sensitivity testing, gut microbiome testing, genomic testing, and fitness planning. No matter whether you are at the beginning of your weight loss and health journey or you are ready to take your performance to the next level, we can help you in achieving your goals.

06/04/2025

Carbs tend to be the most difficult macro to figure out. It seems that most delicious things are nothing but low-quality carbs (and fat). There are two very simple rules to remember when it comes to selecting your carbohydrate sources:

1. Low Sugar
2. High Fiber

These two simple rules are what separate oats from Fruity Pebbles. They are the difference between quinoa and honey wheat bread. Don’t over complicate it!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

06/02/2025

💥RECIPE OF THE WEEK💥

Become a nutrition client at Iowa Performance Institute! Try out this recipe and let us know what you think!

🌐 https://www.performanceiowa.com
📧 info@performanceiowa.com
📞 (217) 370-4760

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘏𝘦𝘢𝘭𝘵𝘩𝘺 𝘏𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘓𝘢𝘴𝘵 𝘢 𝘓𝘪𝘧𝘦𝘵𝘪𝘮𝘦!

05/28/2025

Brands will vary, but on average, there are 4 grams of sugar in ONE tablespoon of ketchup, 6 grams of sugar in ONE tablespoon of BBQ sauce, and almost 10 grams of sugar in ONE tablespoon of maple syrup. People are more than likely to consume multiple tablespoons of any condiment at a sitting. A healthy meal could turn bad after you add condiments.

We recommend buying sugar-free condiments. Some brands, that taste good, are G-Hughes and Walden Farms. Other condiment options include Light Miracle Whip, buffalo sauce (watch the sodium), and mustard.

There are a ton of condiment options, so check labels for fat and sugar content before purchasing!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

05/21/2025

Yes, you need fat in your diet, but they are calorically dense and easy to overeat. For example, if you eat 3 eggs for breakfast, you will consume 15g of fat. If you cook those eggs in just 1 tablespoon of oil, you will double the fat. This doesn't include any fat from other foods.
Using non-stick spray will help you avoid extra calories and stay on track to meet your fat loss goals!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

05/14/2025

Here are some reasons why water is so important:

✅Improve physical performance
✅Improve brain function
✅Headache prevention
✅Relieve constipation
✅Lose weight - helps keep you satiated and even slightly increase metabolism
✅Sugary drinks are bad

Generally speaking, aim for 80-120oz of water each day.

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

05/07/2025

Trying to change everything all at once will be overwhelming. Making one change at a time, and then build upon that change once it become habit. Studies show it takes a minimum of three weeks for something to become a habit, so commit to something for no less than three weeks. If you are ready for it, add something else to it. Small habits, added together over time, will lead to big changes!

Think about these habits:
No Alcohol.
No Fast Food.
No Fried Foods.
No Processed Sugars.
No Fatty Dressings or Dips.
Workout Every Day.
Only Eat Whole Foods.

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

04/30/2025

Use spray butter, such as "I Can't Believe It's Not Butter," on your veggies, bread, bagels, pasta, and potatoes instead of regular butter. There are no calories, or sodium, in “I Can't Believe It's Not Butter.” Simply spray it on your veggies and then add a little garlic and pepper for a great kick. If you want to crank up the heat a bit, add cayenne pepper, too!

This one little trick will help you avoid extra calories and stay on track to meet your fat loss goals!

𝘋𝘦𝘷𝘦𝘭𝘰𝘱 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘩𝘢𝘣𝘪𝘵𝘴 𝘵𝘩𝘢𝘵 𝘭𝘢𝘴𝘵 𝘢 𝘭𝘪𝘧𝘦𝘵𝘪𝘮𝘦.

Address

P. O. Box 84
Lamoni, IA
50140

Website

http://www.performanceiowa.com/

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