Blog
Protein Timing: Myth or Must?
Does protein timing really matter, or is it all hype? Learn the truth about the post-workout ‘anabolic window,’ why total daily protein intake is more important, and how to build sustainable nutrition habits that actually support strength, recovery, and results.
Your Training Session = Their Lesson
You think you’re just going to the gym. But someone else is watching. They don’t see the battle you fight with the alarm clock or the voice that says “skip today.” What they see is simpler—and far more powerful: they see you show up.
Every rep, every choice to push through when it’s hard, becomes their blueprint for handling challenges. Your consistency teaches commitment, resilience, and that discomfort isn’t something to fear—it’s where growth happens.
Beyond the Barbell: How the Gym Builds Mental Toughness
The gym isn't just a place where we strengthen our bodies—it's a laboratory for the mind, a training ground where we learn to embrace discomfort, push through barriers, and discover what we're truly capable of achieving.
Sick Days Are Killing Your Bottom Line—Here’s the Fix
Female athlete performing barbell back squats at Perform24, a Tampa Heights gym focused on strength and performance training for busy adults. The image captures focused movement, proper lifting form, and a clean, industrial-style training environment with Rogue equipment.
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.
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.
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.
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.
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.
