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.

08/04/2025

Whether you're noticing Achilles tendon tightness first thing in the morning or after a workout...

Tendons want to be loaded, not stretched!

Sure tight muscles could be a contributing factor but...

Correctly loading a tight tendon with weighted exercise can also help prevent that tightness from turning into pain.

Need help with a chronically tight or painful tendon?

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

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH 43551

08/01/2025

Stay tuned for posts on how to treat and prevent tendon pain!

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

419-482-8244
www.holdfastperformwell.com

Image by: Physio Frenchs Forest, Physio Marquarie Park

07/31/2025

Staying active and strong isn't optional if you want a high quality of life past age 60.

If you're having trouble staying active because you're in pain, contact me.

I can help.

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

13000 Eckel Junction Rd.
Perrysburg, OH

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/30/2025

We CAN'T afford to lose the ability to do these 3 life skills.

If you can't do these because of pain, call me. I can help!

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

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/29/2025

Strong toes = longer life?

It’s more connected than you might think.

Your toes help you balance, push off, and react to keep yourself upright.

If they’re weak, that stability disappears and your risk of falling goes up.

Here’s the shocking part:

1 in 4 adults over 60 who break a bone from a fall, die within 12 months.

We can train your toes just like you train the rest of your body.

Don't want to fall when you're 80?

Start training now!

I can help.

Ready to get serious about staying strong and independent for life?

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

13000 Eckel Junction Rd.
Perrysburg, OH

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/28/2025

Sitting for a long time can disrupt our blood sugar and energy levels (among other health markers).

These short bursts of quad and glute activations lead to better glucose management throughout the day.

Little things like this can help support our metabolic health.

Scand J Med Sci Sports 2024 Apr;34(4):e14628.

Can't squat due to pain?

Contact me for help!

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

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/27/2025

Renegade Fitness will be the new owners of the gym where my office is located.

They've run an amazing Sylvania location and are now expanding to Perrysburg!

HOLD FAST Performance & Wellness will continue to run out of the same office.

I'm looking forward to sharing space with these amazing, like-minded gym gurus!

DM me with questions!

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

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

13000 Eckel Junction Rd.
Perrysburg, OH

07/26/2025

Emotional health - longer life.

-Build strong relationships

-Manage stress daily

-Reflect often (therapy, journaling, etc.)

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/25/2025

How does sitting harm your brain?

-Slows blood flow to brain tissue

-Reduces oxygen and nutrient delivery

-Shrinks areas tied to memory and learning

Invest in a standing desk for work and take "movement snacks" throughout the day.

Source: JAMA 2023 Sep 12;330(10):934-940. doi: 10.1001/jama.2023.15231. and Wellness Steps

07/24/2025

CHECK YOUR TEST RESULTS:

Less than 15 seconds: Poor breathing function and low carbon dioxide tolerance.

15-20 seconds: Average breathing efficiency with room for improvement.

20+ seconds: Good breathing efficiency.

40+ seconds: Optimal breathing efficiency - considered an ideal BOLT score for healthy adults.

Need help with breathing efficiency?

(Maybe we'll end up with some fun balloon breathing drills!)

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

13000 Eckel Junction Rd.
Perrysburg, OH

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/23/2025

SAVE these 6 carry options to help improve your grip strength and longevity!

Can't work on grip strength due to pain?

I can help!

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

13000 Eckel Junction Rd.
Perrysburg, OH

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

07/22/2025

"Going from zero exercise to just 3 hours a week can cut your mortality risk in half."

-Peter Attia

The best combo:

-Strength training
-Zone 2 cardio
-VO2 Max work

If you’re limiting your exercise due to pain, don’t wait!

I can help.

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

13000 Eckel Junction Rd.
Perrysburg, OH

The HOLD FAST Process
1. Calm the storm
2. Fix the root cause
3. Build resilience

Address

13000 Eckel Junction Rd
Perrysburg, OH

Website

http://www.holdfastperformwell.com/

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