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.
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.
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.
