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Fitness Truths For 40's Plus

Fitness Truths Every Person Over 40 Needs to Hear Strong, capable, and thriving isn’t a thing of the past—it starts now. You’re not “too old.” You’re not “past your prime.” And your best years in fitness? They’re not behind you—they’re just waiting for a smarter strategy. At GoPerformance, we specialize in helping adults over 40 thrive through strength, movement, and personalized coaching. And after years of helping hundreds of men and women transform their energy, mobility, and strength, we’ve noticed some common myths that keep people stuck. So let’s clear the air. Here are the ....
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Training Full Range Of Motion

Benefits of Training Through Full Range of Motion Introduction: Training through a full range of motion is an essential aspect of any workout routine. It not only improves muscle strength and flexibility but also plays a crucial role in enhancing joint stability and promoting overall joint integrity. In this blog post, we will explore the reasons why training through full range of motion, particularly in exercises like squats, can strengthen your joints, ligaments, and tendons over time. Additionally, we will discuss specific movements, such as knee-over-toe squats and Poliquen step-ups, that can help train knee tracking and further enhance joint integrity. 1. Understanding ....
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Did Past Dieting Destroy My Metabolism?

Many people worry that losing fat might damage their metabolism, or that their previous dieting efforts have already caused harm. This concern is particularly common among those who have experienced yo-yo dieting—losing weight only to regain it later. However, recent research published in Current Obesity Reports offers a reassuring perspective. In a review of scientific studies, researchers concluded that these fears are largely unfounded. According to the review, “the overwhelming majority of evidence suggests that weight-cycling (yo-yo effect) is not associated with any adverse effects in body weight, body composition, and metabolic rate.” This aligns with ....
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24 Apr 2025
Creatine for Sleep

When we think of creatine, we often picture athletes and fitness enthusiasts using it as a supplement to enhance performance, build muscle, and improve recovery. However, recent research suggests that creatine may also have surprising benefits for sleep quality and overall restfulness. In this blog post, we’ll explore how creatine can impact sleep, the science behind it, and tips for incorporating it into your routine. Understanding Creatine Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body from amino acids. It plays a crucial role in energy production, particularly during high-intensity activities. While its ....
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17 Apr 2025
Prioritizing Muscle Gain Over Fat Loss In A Deficit

When you prioritize muscle gain over fat loss while in a calorie deficit, there are several positive outcomes: 1. Improved Body Composition : Building muscle helps improve your body composition by increasing muscle mass and reducing body fat percentage. Even if your weight remains the same, having a higher proportion of muscle to fat gives you a more muscular, lean and defined appearance. 2. Increased Metabolism : Muscle is metabolically active tissue, meaning it burns more calories at rest compared to fat. By increasing your muscle mass, you can raise your resting metabolic rate, which can support long-term weight management and make it easier to maintain your weight ....
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28 Jan 2025
7 Reasons Why You Need A Workout Partner

Working out with a small group of people can offer a variety of physiological benefits that enhance both the physical experience of exercise and the overall effectiveness of workouts. Here are some key benefits: Increased Motivation – Supportive Environment: Exercising with others can create a supportive atmosphere that encourages individuals to push themselves harder than they might when working out alone. – Shared Goals: Group members often share similar fitness goals, which can foster a motivating spirit and create a sense of camaraderie that drives everyone to succeed. Enhanced Accountability – Commitment to Attend: Knowing that others ....
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14 Jan 2025
How To Set Fitness Goals That Actually Stick For 2025

Setting fitness goals for the new year can be an exciting opportunity for personal growth and improvement. However, achieving those goals requires careful planning, motivation, and commitment. Here’s a step-by-step guide to help you set fitness goals that actually stick: Reflect on the Past Year Assess Your Progress: Take some time to reflect on your fitness journey over the past year. What worked well? What challenges did you face? Understanding your past experiences can provide valuable insights for setting realistic goals. Identify Motivators: Consider what motivates you to stay active. Is it improving your health, gaining strength, or preparing for an event? Knowing your ....
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7 Jan 2025
The Role of Strength Training in Perimenopause and Menopause

As women transition through perimenopause and menopause, they experience significant hormonal changes that can affect various aspects of health, including muscle mass, bone density, metabolism, and overall well-being. Strength training plays a vital role in managing these changes and promoting a healthier lifestyle during this phase of life. Here’s how strength training can be beneficial: Preserving Muscle Mass – Hormonal Changes: During menopause, estrogen levels decline, which can lead to a decrease in muscle mass (sarcopenia). Strength training helps counteract this loss by stimulating muscle hypertrophy and maintaining strength. – Resistance Training Benefits: ....
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31 Dec 2024
Post-Workout Carbohydrates

After a workout, consuming the right sources of carbohydrates is crucial for replenishing glycogen stores and aiding recovery. Here are some effective carbohydrate sources to consider: Fruits: – Bananas: Rich in potassium and natural sugars, bananas are a convenient option for quick energy replenishment. – Berries: Strawberries, blueberries, and raspberries are packed with antioxidants and provide carbohydrates while being low in calories. – Oranges: Juicy and hydrating, oranges offer vitamin C and carbohydrates for recovery. Whole Grains: – Quinoa: A complete protein that also provides complex carbohydrates, quinoa is excellent for recovery meals. – Brown ....
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24 Dec 2024
Understanding the Anabolic Window After Strength Training

The concept of the “anabolic window” refers to a critical period following a strength training session when the body is particularly primed to recover, repair, and grow muscle tissue. During this time, the muscles are more receptive to nutrients, making it an optimal opportunity to enhance recovery and maximize the benefits of the workout. What Happens During the Anabolic Window? 1. Increased Insulin Sensitivity: After strength training, the body experiences heightened insulin sensitivity, which means that cells are more responsive to insulin. This facilitates the uptake of glucose and amino acids into muscle cells, aiding in the replenishment of glycogen stores and ....
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Fitness Truths For 40's Plus

Training Full Range Of Motion

Did Past Dieting Destroy My Metabolism?

Creatine for Sleep

Prioritizing Muscle Gain Over Fat Loss In A Deficit

7 Reasons Why You Need A Workout Partner

How To Set Fitness Goals That Actually Stick For 2025

The Role of Strength Training in Perimenopause and Menopause

Post-Workout Carbohydrates

Understanding the Anabolic Window After Strength Training

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Kenneth Smallwood

Carly Rusk

Annie Halle

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