Name: goperformance & fitness
Address: 201 Highway 74 South, Peachtree City, GA, 30269, US
Telephone: (770) 692-0782

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Benefits of Strength Training for Kids

When it comes to physical activity for pre-pubescent children, resistance training often takes a backseat to popular ball sports. However, what if we told you that resistance training not only offers numerous benefits but also has a lower risk of injuries compared to many ball sports? In this blog post, we will explore the advantages of resistance training for children and debunk the misconception that it is unsafe. Let’s dive in! 1. Building Strong Foundations: Resistance training lays the groundwork for a lifetime of physical health and strength. By engaging in age-appropriate strength exercises, children develop proper movement patterns, improve muscular strength, ....
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Myth - Too Bulky

We hear these comments all the time – “I don’t want to build too much muscle mass. I don’t want to be bulky.” Let’s talk about reality. The average male could potentially build 35–45 pounds total of muscle over the course of their lifetime. For a female, the potential is to build 20–25 pounds over the course of a lifetime. This is assuming their training is scientifically based, their nutrition is adequate for muscle growth, and they’ve started a program early in life (around their 20s). Here’s what to expect yearly in terms of muscle mass growth if you’re starting to train younger (18–30 years): ....
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How Alcohol Impacts Fat Loss

Alcohol is sometimes considered the fourth macronutrient. Alcohol contains 7 calories per gram. Alcohol consumption can have various effects on fat loss and body composition. Here are some ways in which alcohol can impact fat loss: 1. Increased calorie intake: Alcoholic beverages are calorie-dense, containing about 7 calories per gram. Regular consumption of alcohol can significantly contribute to calorie intake, which may hinder fat loss efforts if it leads to a calorie surplus. Additionally, alcohol can lower inhibitions and lead to overeating or making unhealthy food choices. 2. Disrupted metabolism: Alcohol is prioritized as a fuel source by the body, meaning that when ....
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Nutrition and Muscle Recovery

Muscle recovery is a critical aspect of any strength training program, and nutrition plays a pivotal role in this process. After a workout, your body needs the right nutrients to repair, rebuild, and strengthen muscle fibers that have been stressed during exercise. Understanding how nutrition affects muscle recovery can help athletes and fitness enthusiasts optimize their results and enhance their performance. Key Nutritional Components for Muscle Recovery 1. Protein: Protein is essential for muscle repair and growth. During strength training, muscle fibers undergo microscopic damage, and consuming adequate protein post-workout provides the amino acids necessary to repair ....
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Why Strength Training Will Improve Your Running

Why Strength Training Will Improve Your Running A Guide for Those Who Pound the Pavement Whether you're training for your next 5K, gearing up for a half marathon, or just love the peace of a good neighborhood run, one thing is certain: if you want to run better, longer, and with fewer injuries, strength training is your secret weapon. Many runners believe more miles = better performance. But what if adding weights to your weekly routine could make every mile feel smoother, stronger, and more efficient? Here’s why strength training isn’t just a “nice to have” for runners—it’s a game-changer. 1. Stronger Muscles = More Efficient ....
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How To Stay On Track For The Fourth of July

The Fourth of July is right around the corner — and if you're like most busy adults over 40, you're looking forward to the celebrations, the family time... and maybe even a burger or two. 🇺🇸🍔 But if you’re working hard to stay strong, energized, and consistent this summer, it’s natural to wonder: "How do I enjoy the holiday without completely falling off track?" The good news? You don’t have to choose between having fun and taking care of your health. Here are a few simple strategies you can use to celebrate AND stay on track this Fourth of July: 1. Get a Morning Movement Session In Before the cookouts, parades, and fireworks begin, carve ....
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Foods For Better Sleep

Tossing and turning at night? You’re not alone. Sleep quality plays a huge role in recovery, energy levels, and overall health—but did you know that what you eat can impact how well you sleep? Here are 10 foods that can help you relax, fall asleep faster, and stay asleep longer: 🥝 Kiwi – Packed with serotonin and antioxidants, kiwis help regulate sleep patterns. 🍒 Tart cherries – A natural source of melatonin, the hormone that signals it’s time for bed. 🐟 Salmon – High in omega-3s and vitamin D, which support melatonin production. 🌰 Almonds & Walnuts – Rich in magnesium, which helps the body and ....
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Avoid The Summer Slowdown - How To Stay On Track

Summer is here — and with it comes a lot of good things: family vacations, pool days, longer evenings, and a break from the usual school-year routines. But if you’re like many adults over 40, summer also brings a lot of schedule chaos: kids at home, travel, irregular work hours, social events, and the temptation to "start fresh" in the fall instead. The truth? You don't have to lose momentum during the summer months. With a little intention (and flexibility), you can maintain your health, your strength, and your energy — even when life looks a little different. Here’s how: 1. Redefine Success for the Season Instead of aiming for "perfect" ....
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Strength Training Myths - Busted

Introduction: Strength training is a highly effective form of exercise that offers numerous benefits, including increased muscle strength, improved bone density, and enhanced overall fitness. However, there are several myths surrounding strength training that often lead to confusion and misinformation. In this blog post, we will debunk 17 common strength training myths, enabling you to make informed decisions and optimize your workout routine. Let’s separate fact from fiction! 1. Myth: Strength training will make you bulky. Fact: Building bulky muscles requires specific training methods and a significant increase in calorie intake. Regular strength training alone will ....
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Weight Training For Speed Training (Athletes)

Weight training plays a crucial role in helping athletes improve their speed and performance in sports. Here’s an explanation of the correlation between weight training and speed enhancement: 1. Increased muscular strength: Weight training involves lifting weights or using resistance to challenge the muscles. By consistently engaging in weight training exercises, athletes can increase their muscular strength. This increased strength allows them to generate more force with each movement, including during sprinting or explosive movements in their sport. The more force an athlete can generate, the more power they can exert to propel themselves forward and achieve greater ....
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Benefits of Strength Training for Kids

Myth - Too Bulky

How Alcohol Impacts Fat Loss

Nutrition and Muscle Recovery

Why Strength Training Will Improve Your Running

How To Stay On Track For The Fourth of July

Foods For Better Sleep

Avoid The Summer Slowdown - How To Stay On Track

Strength Training Myths - Busted

Weight Training For Speed Training (Athletes)

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Carly Rusk

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