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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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How Much Strength Training Do I Need As I Age?

Introduction: As we age, it’s natural for our bodies to undergo changes, including a gradual loss of muscle mass and strength. However, with the right approach to strength training, it is possible to slow down this process and maintain muscle mass well into our later years. In this blog post, we will discuss how much strength training is needed to preserve muscle mass and strength as we age. Understanding Age-Related Muscle Loss: Known as sarcopenia, age-related muscle loss is a common phenomenon that typically begins around the age of 30 and accelerates after the age of 50. Factors such as hormonal changes, reduced physical activity, and inadequate nutrition ....
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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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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)

How Much Strength Training Do I Need As I Age?

Fitness Truths For 40's Plus

Training Full Range Of Motion

Did Past Dieting Destroy My Metabolism?

Creatine for Sleep

Optimize Your Life with goperformance®

Kenneth Smallwood

Carly Rusk

Annie Halle

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