Blog
Why Every 90 Days Could Change Your Entire Fitness Journey
Regular 90-day goal reviews help you track progress, stay motivated, and evolve your fitness journey. Discover how InBody scans, strength tracking, and consistent check-ins lead to long-term success in and out of the gym.
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.
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.
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.
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.
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.
Tired, Bloated, or Foggy? The Truth About What Happens When You Don’t Drink Enough Water
Drinking enough water sounds easy, but most of us fall short. Between work, workouts, school drop-offs, and everything in between, staying hydrated often drops to the bottom of the list.
But hydration impacts everything—your energy, focus, digestion, skin, metabolism, and recovery.
Still Doing Group Classes After 35? Here’s What You Need to Know
Elite athletic performance is absolutely possible after the age of 35. But, the training looks a lot different than it did at 25yrs old.
Why 35-Year-Old Athletes Can’t Train Like They’re 25 Anymore
And why that’s not a bad thing—it just means it’s time to train smarter.
At 25, you can go hard, bounce back fast, and not think twice about that extra pickup game or bootcamp class. Your joints don’t complain (yet), and you can live off protein bars and coffee and still somehow feel fine.
At 35? It’s a different story.
Why Good Genes Won’t Save You—and Why You Don’t Need Them Anyway
We get this question a lot in the gym; 'How Much Do Genetics Matter for my Fitness Goals?'
Short answer: yes, your genetics play a role—but probably not as much as you think.
Things like body type, metabolism, and how your body stores fat can be influenced by your DNA. But the reality? Most of your results come down to your daily choices—not your genes.
6 Nutrition Rules You Can Break—and Still See Results
If you've ever felt overwhelmed by all the “rules” around eating healthy… you’re not alone.
Don’t eat after 7pm.
No carbs, carbs are bad.
Cut out sugar.
Track every bite.
It’s a lot—and honestly, most of it just adds stress without delivering real results.
Why Personalized Fitness Is the Future of Long-Term Health
In a world of quick fixes and one-size-fits-all programs, personalized fitness is quickly becoming the preferred path for people who want real, lasting results. At Perform24, we know that everyone’s body—and life—is different, which is why personal training in Tampa needs to be just that: personal.
Whether you’re working around an injury, getting back into fitness, or pushing to the next level, a custom approach will always lead to better, safer, and more sustainable results.
Finding the Best Food Tracking App for Your Goals
Ever downloaded a food tracking app, opened it once, and never touched it again? You’re not alone. With so many options out there, it’s hard to know which ones are actually helpful—and which ones just add more confusion. One of the most common questions we get from clients is: "Which food tracking app should I be using?" And honestly, it depends. The right app for you comes down to your goals, how detailed you want to get, and what kind of tracking you’re most likely to stick with.
Why Sitting is Aging You Faster Than You Think
We all know that too much sitting isn’t great for us, but did you know it’s actually speeding up the aging process? If you spend most of your day at a desk, in the car, or on the couch, your metabolism, posture, and mobility could be taking a serious hit—and over time, this impacts your overall health more than you might realize.
The Scale Lied to You. Here’s the Truth.
We’ve all been there—you step on the scale, check your progress photos, or take your measurements, hoping to see a big win. And when the numbers move in the right direction? It feels amazing. But when they don’t? Suddenly, all your hard work feels pointless.
But here’s the thing: your results—whatever method you use to track them—are just data. And that data is one of the most powerful tools you have to move forward.
The Instagram Fitness Lie You’re Not Being Told
Every day, it seems like another twenty-something in a completely different stage of life pops up on my feed, confidently telling me exactly what my almost 40-year-old self needs to do to look just like them in their perfectly curated selfies. Do this new workout. Drink this trendy supplement. Just follow their routine, and everything will fall into place.
Strength Training for Fat Loss: Why Lifting Weights is More Effective Than Cardio
If you're searching for the best way to lose weight or wondering if lifting weights burns fat, you’re not alone. The common belief is that cardio is the best method for weight loss, but the truth is—strength training is one of the most effective ways to shed fat, build muscle, and keep the weight off for good.
Does Your Training Translate?
You put in the time. You push through the workouts. You hit the weights, grind through the reps, and walk out of the gym feeling accomplished. But here’s the real question—does any of it actually translate to your life outside the gym?
Macros Made Simple: What They Are and Why They Matter
If you've ever looked into nutrition, you've probably heard the term "macros" thrown around. But what exactly are macros, and why do they matter? We’ll break it down in the simplest way possible.
Your Age Is Only as Old as Your Joints Feel
There’s a shift that happens in training as we get older. At some point, it stops being just about aesthetics and starts being about longevity, function, and feeling good every single day.
