HOLD FAST Performance & Wellness LLC

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Perrysburg, OH
HOLD FAST Performance & Wellness LLC

Guiding active people back to peak performance for over 15 years!

We provide sports medicine services to help the fitness enthusiasts of Toledo prevent, manage, and recover from injuries to maintain a strong, active lifestyle.

02/26/2026

Back pain doesn’t mean you have to stop lifting.

But let’s be honest — getting back to the bar after a back injury can feel really scary, especially when it comes to hinging and squatting.

That hesitation? Totally normal.

Most lifters don’t need to avoid those movements — they need to rebuild confidence and tolerance the right way.

One of my go-to strategies? Raise the floor.
✔️ Rack pull hinges
✔️ Deadlifts elevated on plates
✔️ Squats to a target
✔️ Hang DB movements instead of from the floor

We limit the range, control the load, and gradually earn back full depth — so your back (and your brain) feel safe again.

If you’re nervous to hinge or squat but don’t want to lose strength, let’s build your return-to-lifting plan together.

Book an evaluation and let’s get you back to training with confidence. 💪

Call/text 419-482-8244 or book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/25/2026

I help active people

overcome injuries,

speed up recovery,

and stay active doing the things they love.

Need help lifting pain-free?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/24/2026

If your medial or rehab provider doesn’t understand ⎯
the technique of a proper squat,

how to push a sled,

the fatigue of a long metcon,

or what it takes to cycle a barbell…

They’re WAY more likely to shut you down when you’re injured.

I treat CrossFitters and weightlifters because I am one.

I know the difference between smart modification and unnecessary restriction.

You don’t need to stop training.

You need a clear plan.

If you’re dealing with pain, let’s take care of it while you keep training.

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

*Thank you for helping me out with video footage!

02/23/2026

If your ankles hurt during double unders, you’re probably skipping your prep.

Double unders are fast, rebounding, high-volume plyometrics.

If you jump straight into them without priming your ankles for stiffness, force absorption, and control… they’ll let you know.

Add double- and single-leg lateral hops to your warm-up before you touch the rope.

You’re building elastic strength and teaching your ankles to tolerate load — not just survive it.

Prep the bounce → protect the bounce.

If your ankles are already flared up, let’s calm them down and rebuild your capacity the right way.

Book an eval — I treat CrossFitters because I am one. 💪

Call/text 419-482-8244 or book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/20/2026

They can't all feel perfect.

What do you do when a lift feels off?

**ch

Video Location: Crossfit Toledo

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/19/2026

Letting the bar get too far away from our center of gravity increases the demand on our shoulder muscles.

With an already complex lift like sn**ches, we need to make them as efficient as possible to avoid injury.

There's always a lot of focus put on keeping the bar close on the way up but...

Trying to slow the bar down to our hips or the floor when it's farther away from our center of gravity can cause just as much of an issue (especially for the rotator cuff).

Need help with shoulder pain while lifting?

Text/call 419-482-8244 or Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

**ches

02/18/2026

I help active people

overcome injuries,

speed up recovery,

and stay active doing the things they love.

Need help with your shoulder pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/17/2026

Not all coaches like this cue.

I understand why but I'd relate it to alternating single and double unders when someone's trying to get consecutive double unders.

This is just a training tool but one that has helped some of my clients in the past.

Need help getting out of pain so you can improve your crossfit skills?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/16/2026

Do you sit all day at work?

These are two of my favorite movements to counter the sitting-at-a-computer position.

Movement tips:

Tall Kneeling Kettlebell Rotations

-Squeeze your glutes to keep your hips pushed forward

-Pull shoulder blades together

Wall Angels w/ Neck Rotations

-Pull elbows and fingertips/knuckles into the wall

-Keep your back and head on the wall (no rib flare)

Need help with pain caused by faulty posture?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/13/2026

I help active people

overcome injuries,

speed up recovery,

and stay active doing the things they love.

Need help getting out of pain so you can participate in the CrossFit Open?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

02/12/2026

I understand weightlifting movements because I do them too!

Want to get out of pain with someone who understands your sport?

I'm your girl!

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

*Thank you for helping me out with video footage!

**ch

02/09/2026

If your Sott’s press turns into a mobility battle...

That just means there are different options right now.

These alternatives can help you build towards the Sott's press safely and effectively.

Need help with mobility?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

**ch

Address

13000 Eckel Junction Rd
Perrysburg, OH

Website

http://www.holdfastperformwell.com/

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