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  • Training Full Range Of Motion

    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?

    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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  • Creatine for Sleep
    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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  • Prioritizing Muscle Gain Over Fat Loss In A Deficit
    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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  • 7 Reasons Why You Need A Workout Partner
    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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  • How To Set Fitness Goals That Actually Stick For 2025
    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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  • The Role of Strength Training in Perimenopause and Menopause
    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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  • Post-Workout Carbohydrates
    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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  • Understanding the Anabolic Window After Strength Training
    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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  • The Impact of Nutrition on Muscle Recovery After Strength Training
    17 Dec 2024

    The Impact of Nutrition on Muscle Recovery After Strength Training

    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 this damage. ....

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goPerformance® Google five star review - Kenneth Smallwood

Kenneth Smallwood

I've been going to Go Performance and Fitness PTC for just over a month and I couldn't be happier with my experience. The gym is always clean and well equipped . The staff is friendly. knowledgeable and willing to help. With their semiprivate classes , they have created a personal workout plan to help me reach my goals. Whether you are a beginner or a seasoned athlete , you will feel right at home here. The semiprivate group classes are great, and challenging with awesome instructors who keep you motivated. I highly recommend Go Performance and Fitness PTC.

goPerformance® Google five star review - Carly Rusk

Carly Rusk

I am so happy to have landed at GoPerformance after trying many other facilities in the area. The coaches are exceptional and continue to educate themselves to be better each day. The facility recently received a HUGE makeover and all new equipment that can meet any of your fitness needs. The work they do with student athletes is also top notch! The best part of being a member of GoPerformance is the people who make up this community. Everyone is so friendly and willing to help! We feel like we are with family each time we walk in.

goPerformance® Google five star review - Annie Halle

Annie Halle

Goperformance PTC is a fresh workout experience. I have been training for bikini body building shows for years & this place has remotivated me to compete again! Awesome classes, caring trainers, personalized & uncrowded, clean environment!

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