Blog
The Game Didn’t End—You Just Changed Fields.
You don’t age out of being an athlete. For many, the end of high school or college sports felt like the end of competition—but it doesn’t have to be. Whether it's signing up for a 5K, picking up tennis again, or setting a goal to run a mile for the first time in years, adults are finding new ways to challenge themselves and train with purpose. Competing now isn’t about trophies—it’s about progress, pride, and proving to yourself that you’re not done growing.
The #1 Mistake People Make After an Injury
Skipping the gym after an injury might feel like the safest choice, but it can actually slow your recovery. Prolonged rest leads to muscle loss, joint stiffness, and slower healing. At Perform24, our coaches design smart, modified training plans that protect the injured area, reduce inflammation, and keep you moving safely. The right approach helps you heal faster, maintain strength, and prevent future injuries — so you can get back to the activities you love with confidence.
Your Routine Called—It’s Ready for a Comeback
Summer’s ending and school’s back in session—making it the perfect time to reset your routine. From scheduling workouts and meal prepping to improving sleep, hydration, and recovery, here’s how to build healthy habits that keep you feeling strong and energized through the rest of the year.
Taking a GLP-1? Here’s What You Need to Know About Your Muscle Mass
GLP-1 medications like Ozempic and Wegovy are changing the weight loss conversation—but they’re only part of the equation. In this post, we break down what GLP-1s do, the risks of losing lean muscle, and why strength training is essential for long-term success. Whether you're considering these medications or already using them, here's what you need to know to protect your muscle, metabolism, and overall health.
Rucking for Women: A Simple, Powerful Way to Build Strength and Resilience
Rucking is a simple, low-impact way for women to build strength, boost endurance, and stay consistent—no gym required, but perfect alongside it.
Why Rucking Might Be the Most Underrated Workout You’re Not Doing
Two men walking outdoors with weighted GoRuck backpacks as part of a rucking workout for strength, endurance, and low-impact cardio fitness.
Rucking is a simple yet powerful workout that builds strength, endurance, and mental toughness. In this photo, two men wear weighted GoRuck backpacks during an outdoor ruck walk—an ideal low-impact training method for busy adults, athletes, and anyone seeking functional fitness without joint stress.
Why You Should Be Using the Sled in Your Workouts
Client powering through a sled push at Perform24 in Tampa — a high-intensity, low-impact exercise that builds strength, endurance, and total-body power.
Woman pushing weighted sled on turf at Perform24 gym in Tampa during a functional strength and conditioning workout.
Why You Should Add Sandbag Training to Your Workout Routine
Perform24 client demonstrating a sandbag shoulder lunge — a full-body movement that builds core stability, leg strength, and real-world functional fitness.
Man performing sandbag shoulder lunge at Perform24 gym in Tampa during functional strength training session.
Intermittent Fasting: Smart Strategy or Overhyped Trend?
Curious about intermittent fasting? Learn how it supports fat loss, energy, digestion, and strength—plus who benefits and how to start safely.
How Inflammation Speeds Up Aging (And What You Can Do About It)
Feeling bloated, stiff, or sluggish as you get older? It could be due to inflammaging — low-grade chronic inflammation that accelerates aging. Learn what causes it and the proven steps you can take to feel better, recover faster, and age well.
Cold Plunging Right After Strength Training: Smart Recovery or Missed Gains?
Is Cold Plunging After a Workout Hurting Your Gains?
Some say it blunts muscle growth. Others swear by it for faster recovery and fat loss. In this evidence-based breakdown, we dive into the science behind cold plunging immediately after strength training—and help you decide if it’s right for your fitness goals.
Zone 2 Cardio: Why Slowing Down Might Speed Up Your Results
Learn how low-intensity Zone 2 cardio can improve fat loss, boost energy, and support recovery—without draining your body or burning you out.
What Is Metabolic Health? And Why Everyone's Talking About It
Metabolic health is trending—but what does it actually mean? Learn how it affects your energy, weight, and long-term health, plus tips to improve it today.
💤 Sleep & Recovery: The Underrated Performance Booster
Think training harder is the answer? It might be sleeping smarter. Learn how sleep impacts recovery, metabolism, and performance—and what habits help
Is It Bloating or Something Else? What Your Gut Might Be Trying to Tell You
Ever feel like your stomach is heavy, tight, or just… off? You're not alone.
Bloating is one of the most common complaints among busy adults—even those who eat well, stay active, and drink their water. One minute you feel fine, the next your midsection feels uncomfortably full, even if you haven’t eaten much.
It’s frustrating, for sure—but it’s also your body’s way of communicating that something isn’t quite right.
School’s Out… Now What? How to Keep Your Momentum When Summer Turns Your Routine Upside Down
If you’re a parent, you know the drill: just when you’ve finally hit your stride—school drop-offs, training sessions, work, kid sports—summer shows up and changes everything.
Early Specialization in Youth Athletics: Shortcut to Success or Fast Track to Burnout?
If you’re raising a young athlete, you’ve likely experienced the growing pressure to specialize in one sport at an early age. With club seasons, travel teams, and private coaching starting younger than ever, it can feel like narrowing the focus is the only way to stay competitive. But research tells a different story—one that highlights the long-term benefits of a more balanced, multi-sport approach.
The #1 Nutrition Mistake Active Adults Make (And How to Fix It)
You’ve probably heard it’s important, but if you’re not actively trying to build muscle or compete in a bodybuilder show, do you really need to pay attention to it?
Short answer: YES.
Long answer? Keep reading.
Youth Sports Injuries Are on the Rise — A Parent’s Role in Keeping Kids Safe
Youth sports have never been more competitive—or more demanding. Kids are starting younger, practicing longer, and in many cases, playing year-round with little downtime. While the benefits of sports are undeniable—confidence, discipline, teamwork—the rise in overuse injuries, strains, and preventable setbacks is something parents can’t afford to ignore.
In fact, according to the CDC, more than 3.5 million kids under age 14 receive medical treatment for sports injuries each year. And many of these injuries could be avoided with a smarter approach to training and recovery.
Tips to Reduce Sugar Without Cutting All Joy From Life
Completely cutting sugar sounds great in theory… until real life kicks in.
You hit a long day, the kids are snacking, someone brings donuts to the office, and suddenly your “no sugar” plan turns into “I’ll start again Monday.”
Here’s the thing: you don’t need to go to extremes to feel better or be healthier. Reducing sugar can still be doable—and enjoyable—if you focus on small, realistic shifts.
