Blog
Your Mind Matters Too
Training has always been about more than just muscles. Ask anyone who’s been consistent in the gym, and they’ll tell you that the reason they keep showing up isn’t just physical, it’s mental. Walking into the gym and finishing a workout is something you can fully control, and in a world that feels unpredictable, that sense of agency is powerful. Exercise also changes your brain chemistry by boosting endorphins, serotonin, and dopamine, the chemicals that regulate mood, motivation, and stress.
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.
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.
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.
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.
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.
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.
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.
