Performance Physical Therapy & Fitness

Performance Physical Therapy & Fitness 24/7 No Contract Fitness Center. Group classes & Infrared saunas included in membership!

When we are looking at protein snacks, not all are created equal. 🤔Some snacks claim to be protein, but in reality, they...
06/15/2026

When we are looking at protein snacks, not all are created equal. 🤔
Some snacks claim to be protein, but in reality, they are a nut bar or a carb bar with a little bit of protein. 🥜
When we are looking for some protein, we want some PROTEIN, my guy. 🍖🥛🍫
A good thing to keep in mind is the ratio of calories to protein ⚖️
If we have 10 calories per gram of protein, that is a better option compared to a higher ratio.
Look at the quest bar compared to the Nature Valley protein bar. Both are “protein bars,” but only one follows the rule.
We don’t mind if you enjoy the Nature Valley bars, they taste pretty good, just don’t be deceived by the marketing. 🤥

What goes in your gym bag? 🤔If you don’t know, we have some suggestions. We obviously recommend clothes and shoes in the...
06/12/2026

What goes in your gym bag? 🤔
If you don’t know, we have some suggestions.

We obviously recommend clothes and shoes in the gym bag. 🎽👟🩳
We have some basic equipment, like the clips and belt. Although, these are not required.
Water 💧 is necessary for you to stay hydrated through the workout and obviously snack money 💸 is a need 😜
The notebook to keep records of your lifts is also an incredibly helpful tool. 📓

What do you have in your gym bag?
Drop it in the comments.

Do you need carbs? 🍞YES!Carbs are incredibly important for muscular performance. Carbs are the main fuel source for high...
06/10/2026

Do you need carbs? 🍞
YES!
Carbs are incredibly important for muscular performance. Carbs are the main fuel source for higher intensity activity and weight lifting. For our cardio bunnies,🐇 you still need carbs to maintain your pacing for long distances. 👟

For all of the carb haters, 😵 your body can create energy through gluconeogenesis. However, Glycolysis provides the lactate and pyruvate utilized in gluconeogenesis, thus carbs are still necessary. This is especially important if you are active and a performance based athlete. In layman’s terms, you need carbs to efficiently bun fat.

Now that we are off the tangent, carbs are typically between 40-60% of your caloric intake, but your need is based on your activity. Someone who is sedentary does not need the amount of carbs that a marathoner needs, and a weight lifter’s needs are not the same as long distance runners.
The runners' needs also are determined by duration and intensity. Shorter distances require substantially fewer carbs than someone training over 3 hours. So the range can vary from 3 to 12 g/kg of bodyweight of carbs per day. 🏃
Weightlifters typically need 3-5g/kg of bodyweight of carbs per day.🏋️

What is your carb need? Comment your favorite form of exercise below.

06/08/2026

These are 5 of the scariest things we encounter at the gym. 😨

We love a clean gym and we do our best to keep it that way. 🫧

We also love a healthy and safe spine; so, if you have any questions about lifting technique, ask a staff member. We can help. 🦴

And sometimes the weight won't move without a little caffeine to help a brother/sister out. So when we are out of it, it's scary. ☕🪫

We are back at it again with another 30 Min Mission workout. 🎉Do you only have 30 minutes to hit legs? 🦵NO PROBLEMO!As a...
06/06/2026

We are back at it again with another 30 Min Mission workout. 🎉
Do you only have 30 minutes to hit legs? 🦵NO PROBLEMO!

As always, the free weight exercises can be scaled. One can sub bodyweight or goblet squats for the back squat. Lunges can be changed to step ups or no additional weight. If you happen to have extra time, you can add more machines or just lift more weight.😎

Let us know how your workout went in the comment section.

Happy World Bicycle Day! 🚲We have had some brave souls bike over to the gym to get their warm up done on the way in. If ...
06/03/2026

Happy World Bicycle Day! 🚲

We have had some brave souls bike over to the gym to get their warm up done on the way in.
If you are not quite so brave, you can try out our cycling classes. These bike shouldn't tip over, even if you choose to go slow. These classes are included in all of our memberships, too! 🤩
You can get a good workout while cycling. 🚵🏻‍♀️

If you feel like you have not been living up to your fitness expectations, don’t worry. You still have time! ⏱️You can s...
06/01/2026

If you feel like you have not been living up to your fitness expectations, don’t worry.
You still have time! ⏱️
You can still lock in and get fit for the year. 🏋️
If you have any questions about what exercises to do or how to adjust your diet, ask a staff member. We have nutrition coaches and trainers available to help, and all of our staff is knowledgeable in these subjects. 🤓
You can try out some of the recipes we share here and the workouts. 🧑‍🍳

But, if you are really serious, you need a plan.
Whether it's just health, sports’ performance, or physical appearance, we got you covered.
Initial consultations with our trainers are free and that is a great place to start. Jake is a master at discipline, bodybuilding, and physique. Courtney can help with athletic performance and basic nutrition.
Whatever you’re looking for, we can help.
Are you ready to lock in? 😼

Comment “lock in” if you want one of our trainers to contact you for a consultation.

Did we get your attention with our stellar graphic? Hear us out. You combine a container of plain greek yogurt with a ch...
05/29/2026

Did we get your attention with our stellar graphic?

Hear us out.
You combine a container of plain greek yogurt with a cheesecake pudding packet.
Bada Boom! 💥
You got yourself a high protein snack that tastes kinda like no bake cheesecake,🎂
but more protein and less gut pain for our lactose intolerant friends. 😋

It is even better if you mix in chocolate chips, fruit, cookie crumbs, or whatever you like.
🍓🍫🍪
Disclaimer: we tested the recipe with a regular packet of pudding, not sugar free. But, the jello brand did not add a considerable amount of carbs or calories to the dessert.

How much protein do you need? 🥩Well, the daily recommended intake for protein is 0.8g/kg of bodyweight. However, this in...
05/27/2026

How much protein do you need? 🥩
Well, the daily recommended intake for protein is 0.8g/kg of bodyweight. However, this information is not likely to be sufficient for the optimal health outcomes.
There are different recommendations depending on your chosen sport or exercise and your age. 🥛
🦵💪Strength athletes should consume between 1.6 and 2.2g/kg of bodyweight of protein daily. The upper end of the range is extra important for those who are in a caloric deficit or “cutting.” 🧀
Runners can need up to 1.7g/kg of bodyweight in order to maintain lean muscle mass. 🏃

Older adults 🧓 need more protein than the daily recommended intake to help prevent the loss of muscle mass due to aging. These individuals should eat at least 1g/kg of bodyweight with a good goal of trying to consume 1.6g/kg of bodyweight of protein for the long term.

How much protein do you eat?
Comment what your protein goal should be.

Address

2286 Ritter Drive
Daniels, WV
25832

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 8am - 5pm

Telephone

+16812075059

Website

Alerts

Be the first to know and let us send you an email when Performance Physical Therapy & Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Performance Physical Therapy & Fitness:

Shortcuts

Share