You may have missed Dawn and Caro in the gym today. They were out representing UP with Jill and Molly in the NMU Arts and Athletics Golf Outing. Their hard work paid off with a 1st Place finish. Way to go, Ladies!
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Not only is it the Summer Solstice 🌞
But, it’s also National Yoga day! Did you know there are some amazing Yoga workouts only a click a at on your Mywellness app?
On Demand classes are available for everyone! Even if you’re not a member at Perform4Life! Message us to learn more.
And, Namaste.
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To all of the Fathers, Dads, Step-Dads, and Father figures in our lives -
We wish you the best Father’s Day!
Enjoy and let them spoil you for a change! ☺️
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P4L prides itself on the knowledge of our trainers. National Certifications are something taken seriously and are the key factor in what makes us so unique.
Caro is an NSCA Certified Strength & Conditioning Specialist. What is the NSCA?
"The National Strength and Conditioning Association exists to empower a community of professionals to maximize their impact through disseminating evidence-based knowledge and its practical application..."
Sports Performance Training is for EVERYONE! Get yourself on the path of healthier movement and stronger performances.
Contact us to learn more!
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Message Page
Happy Monday!
We're here for you. Whether you are a well-trained athlete who knows their way around the gym, a brand-new gym goer learning the ropes, rehabbing from an injury, or just starting a weight loss journey, we're here!
Schedule your tour today and discover what makes us so unique!
Your journey to wellness starts here. 💛🖤🤍🖤💛
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Our new Small Group schedule kicks off on Monday! Off the Grid will be held at Harlow Park! If you’re planning on coming to the outdoor workout, please bring a water bottle and a yoga mat, a towel also, if you wish.
Can’t wait to kick off our summer series!
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Not only is today National Running Day, but it's also GLOBAL Running Day!
So, lace up those shoes, stretch those hammies, and get a run in one of our state-of-the-art Technogym Run Excite 1000 treadmills!
They're warmed up and ready for you!
#nationalrunningday #globalrunningday
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May's Plank winner is Mary N! She held her plank for 7:04!!! Second place to Lisa C. with a time of 4:00. Third place to Mindi G with a time of 2:31.
Work that challenge and get on the board for June! Winner receives 1 30-minute personal training session!
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Can you believe today is the last day of May?!?
We're getting ready for an awesome June! Watch for an updated Small Group Schedule coming soon.
Alos, prepare for your next month of goals with our tracking sheet. Track your work through the mywellness app and be rewarded!
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Remembering those who gave their all.
Enjoy your Memorial Day.
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A note about our Holiday hours on Monday, May 30th.
Thank you for observing our guest policy and being respectful of the gym.
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Why P4L?
A non-intimidating environment with highly qualified and Nationally Certified Staff. Clean, and professional.
Nervous about starting at a gym? Our staff will provide you with guidance and a complete assessment to get you started. Everyone is different, no cookie-cutter workouts here!
It's time to take care of YOU! Message us to get started!
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Gather your friends and teammates and get into Sports Performance Group Training! Join Caro Els, MS, CSCS, TPI1 as she leads you through dynamic movements, focused strength, explosive power, all based around your sport and season.
Groups are for 3 - 5 individuals and are open to all athletes of all levels. Strength and mobility assessments are included.
Groups are available at any time based on your schedule and needs.
Contact us for more information!
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The Plank Challenge is back! 2 people are up on the board with their attempts. Are you ready to break their time to earn a free 30-minute session?
Remember - your plank must be timed by a part of our staff!
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We would like to welcome Caro Inge Els to the P4L team! Caro is our Sports Performance expert.
Caro Els is a Namibian native and a graduate of Northern Michigan University holding a Master's Degree in Exercise Science. She is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and has been working as a collegiate strength and conditioning coach at Northern Michigan University since 2020. She firmly grounds her training approach with her academic background in sport science research. She holds a Level 1 certification from the Titleist Performance Institute and is continuing her education by pursuing a certification in Pregnancy and Postpartum Athleticism as well as obtaining a certification
in the Reflexive Performance Reset method. Caro was a collegiate golfer for 5 years and discovered her passion for athletic performance through rehabilitation of a back injury, to playing the best golf of her career. Caro enjoys working with competitive or recreational athlete levels of all ages. She is busy rediscovering her hobbies after the completion of her Masters Degree, but enjoys working out, reading research about training, cooking and the outdoors with her husband-to-be and two puppies.
If you are ready to build on your experience and discover your potential, schedule a FREE consultation with Caro today!
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To all the Mom’s, Mama’s, Ma’s, Mother’s, Step-Mom’s, and Mom figures in our world.
Enjoy your day! Happy Mother’s Day! 💛🤍🖤🤍💛
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This week’s WOD will feature one of our favorite Technogym trainers! Look for Cory’s Full Body Circuit! Remember to use the filter to find him under the trainers tab.
We love it! We know you will too!!
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To all of our Nurses near and far.
We are grateful for your commitment, your dedication, your hard work, and your compassion.
On Nurse's Day, we THANK YOU!
Tag your favorite Nurse below so we can extend our gratitude and thanks! <3
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Here's your May tracker!
30-minutes of daily activity - complete your month and turn it in for goodies! Every month is a new month! Get started!
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We wrapped up our 4-year celebration with our drawings!
Congratulations to our Gift Card Winners: Sarah Martin, Laurel Perko, Shirley Clark, and Kim
Our Shaker Bottle Winners: Brandon Cory, Vicki Fawcett, Scott Zerbel, and Keith Miller
Hoodie Winner: Leslie Luke
2 30-Minute Sessions winner: Mary Stevenson
4 20-Minute Sessions winner: Joy Oysti
And our Guest winning the 3-Month Membership is: Lynn A!
Congratulations and Thank You for being a part of our community! We are grateful to have you all here!
Oh, and for those of you who like numbers, we had 2,399 visits during the month of April!
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🥳Congratulations to all Graduates this weekend!
And, a big congrats to our Intern, Josie Bos, who is graduating with her Exercise Science degree!
We wish you the very best on your new adventure!
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Awwww yeah! WOD #2 is recorded and being uploaded for your Saturday workout pleasure!
Remember, EVERYONE has FREE access to all of the OnDemand workouts through the weekend!
Wanna keep it? Only $45 for 6 months of unlimited access including Live Streaming Small Group Training!!!
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Only 3 more days to take advantage of our 4 Year Anniversary specials! Don't wait to save on Memberships, Personal Training, and so much more!
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The Saturday Workout of the Day will be available in the Class Collection on the mywellness app!
Remember - EVERYONE has FREE access to all OnDemand material for the rest of the month of April!
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Let’s just say that Saturday’s WOD is recorded! It will be available in the ‘OnDemand’ section of the mywellness app!
Enjoy! 🤩😅
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Our new Small Group schedule launches today!
Be sure you're signing up in the app to save your spot!
Haven't tried Small Group yet? Your first one is on us! Sign up and give it a try!
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From our families to yours.
A Happy and Blessed Easter to you all.
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Can you help spread the P4L Love? 💛🖤🤍🖤💛
Share our page and help us reach 1,000!
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Nutritional education and a Small Group? Yes! That's what our next 6-weeks is all about! As we warm up for our Small Group, we will provide you with a quick 5-minute Nutritional Education session to help answer some of the tough questions, especially for those just starting out!
Be sure to save your spot by signing up through our mywellness app!
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Did you pick up your April tracker? Even if you just started with us, or missed a month, pick up a tracker and earn prizes!
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🥳 We're one week into our celebration!
It's so hard to believe that we have hit our 4-Year Anniversary! We have great savings and specials going on all month long!
Check them out!🖤💛
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🥳As we continue to celebrate our Anniversary, we are excited to extend a great offer to save on Personal Training. Our Staff is Nationally Certified, meaning we've take the extra steps and the education to share with you.
Dawn, ACSM-CPT and ACSM-EIM Level 1 = American College of Sports Medicine - Certified Personal Trainer and Exercise is Medicine Level 1 instructor
Bron, ACSM-EP and ACSM-EIM Level 2 = American College of Sports Medicine- Exercise Physiologist and Exercise is Medicine Level 2 instructor
Allie, NASM-CPT - National Association of Sports Medicine - Certified Personal Trainer.
In order to maintain these certifications, we are all expected to attend and build on our continuing education through the year.
Save on 1-hour sessions through the month of April!
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Today is #NationalStudentAthleteDay - a day to celebrate our amazing Student-Athletes and their dedication to their sport but also to their academics. As the name states STUDENT-athlete.
Today is all about you. Congratulations on all of your accomplishments and good luck in your future endeavors!
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Each month, we're featuring a piece of equipment that we have available for you in our facility. This month, we would like to introduce you to the Technogym Dual Hip Adductor/Abductor selectorized.
This piece allows you to switch rapidly between abduction and adduction movements for well-rounded conditioning of the hip muscles.
Ask for an introduction and one of our amazing Team Members will gladly show you how to set it up.
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🥳 As we continue our celebration, we are exciting to invite guests in to see what we're all about. Stop by during staffed hours (Monday - Thursday 8am - 6pm, Friday 8am - 5pm) to work out and experience how we can help you.
Members, if you have a friend interested in checking us out, bring them along! Just be mindful of our guest policy.
🖤💛🖤💛
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🥳No April Fool's Joke here: It's our 4 Year Anniversary!! We're excited to celebrate with you all month long!
💛🖤Curious about the gym and what we offer? Guests are welcome to come by, workout, and get entered for some great prizes!
💛🖤Current members: You'll have unlimited access to all On Demand experiences through the mywellness app, there'll be weekly drawings for prizes (be sure you're swiping your key at the upstairs gym door to be entered) and save on personal training!
We're so excited to celebrate and are honored to have been serving the Marquette area for 4 Years! 🥳
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Psssst.... as we celebrate our 4 year anniversary, ALL MEMBERS now have access to all of the OnDemand goodies through the mywellness app! 🖤💛🖤💛
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You have until tomorrow at 5pm to try the March Plank Challenge to win a free 30-minute personal training session. The time to beat? 6 minutes and 30 seconds. Are you up for the challenge?
The times get reset for April.
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We're getting ready to celebrate 4 years of serving the Marquette area! Get ready as we celebrate all month long with some amazing specials for new members, visitors, and current members!
Details coming soon!
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Small Group at 9am tomorrow is going to be so much fun! Dawn has a great body weight workout for you! This group is for all levels and all abilities! Can't get to the gym? Log into the mywellness app and join her via Live Stream!
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As we continue our celebration of National Nutrition Month - we figured a little puzzle fun was in order!
Enjoy! 🖤💛🖤💛
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Due to the Ice Storm and the incoming snow storm, Perform4Life will have limited staffed hours today. We ask that you be very careful in the parking lots and on the sidewalks. And, if you have to go out, use caution!
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The Plank Challenge is on! Our leader is sitting atop the board with a plank time of 4 minutes and 30 seconds! Second place isn't too far behind at 4 minutes 12 seconds, third at 4 minutes and 5 seconds.
Do you have what it takes to get on the board? Don't forget your plank must be timed by a trainer!
Good Luck!
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Happy St. Paddy's Day! Now, stop wishing for it and get it in!
It's a beautiful day to be at P4L! Stop in, get that workout in, and then join in the fun for the Shamrock Sprint- 1 Mile Race tonight!
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Our next snowshoe adventure comes up on Sunday, March 13 at 1pm. This adventure will take us on the Malton Loop on the Ramba Trail Network in between Negaunee and Ishpeming.
We will meet at the trail head near Malton Electric on Malton Road.
We can’t wait to see you!
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As we continue with #NationalNutritionMonth - a lot of us forget that hydration is a key element of nutrition! So, why water? Check this out and then tell us your water goals!
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To all of the amazing women - Happy International Women's Day! And, thank you for being you! 💛🖤💛🖤
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Families: do you have a High School daughter who is looking to excel her athletic abilities? Check out this great opportunity from Northern!Come and experience sport performance at the collegiate level!
Register: bit.ly/3soJYUF
#ShareNMU #NMUwildcats
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Our next Snowshoe adventure comes up on Sunday, March 6th at 1pm. Weather permitting - we will meet at the Wright Street/BLP trail head and venture out on the NTN North Trails.
If we experience freezing rain/sleet and it proves to be bad for the trails, we will not head out. Keep an eye on our Facebook page for the announcement. We will let you know by 11am on Sunday morning.
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As we continue to celebrate #NationalNutritionMonth - one of the simplest steps you can take to ensure you are eating within your dietary needs is to read food labels!
Reading a food label will have a lot of great information including serving size, calories PER serving, as well as macro and micro break downs.
Some guidelines when reading a nutrition label:
*Serving Size and Calories Per Serving
*Let the Percent Daily Values Be Your Guide
*Limit Saturated Fat, Trans Fat and Sodium
*Limit Sources of Added Sugars
*Nutrients That May Be Lacking
*Ingredient List
For more help and a better understanding of overall nutrition, schedule a session with one of our Certified Personal Trainers.
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Join our March Plank Challenge! It's simple! Clients will compete to hold a low plank as long as they can to win! Low planks must be held in tip-top form with no breaks or rests and MUST be timed by a trainer! It's time! Will you get to the top of the leader board?
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We're only a few days from the end of February! We can't believe how fast this month has gone.
So, in preparation for March - here's your updated tracker. Be sure you're using your mywellness app to track your activity so you can earn prizes!
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Take a look at your calendars and make note! Our next Snowshoe adventure is on Sunday the 27th as we head to the NTN South Trails! We will meet at the Trailhead off of M553 at 1pm and enjoy a beautiful shoe along some of our favorite paths. Fee is $5. Please dress appropriately for the weather.
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Well, isn't this fun?!?
It's Tuesday Twosday! 2/22/22!
Have a great day and stay safe out there!
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#OurHearts devote time to self-care. February is American Heart Month. Making time for self-care can keep your heart healthy. #OurHearts are healthier together.
What do you do for self-care? Do you meditate? Write in a journal? Enjoy some quiet, reflective time?
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Just a reminder about parking around the dumpster -
We ask that you please avoid parking close to the dumpster, especially during the early morning hours of 4 am - 6 am. Vehicles that are parked too close will interfere with pick up.
We appreciate your help.
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Deep Breaths to Manage Stress #OurHearts
😩Stressed
😩Stressed out? Try following the 🧘♀ deep breathing directions in this animation to help manage stress. 😊
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Tomorrow is <3 Heart Day <3
Show your love! Friday is 🖤💛 Heart Day 💛🖤! Wear your hearts on your sleeves, leggings, socks, t's, whatever you might have!
Celebrate National Heart Month with us all month long!
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We had some jewelry turned that has been left behind. I’d you have lost the pieces below or any others, please check with our front desk to claim.
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One of our favorite phrases in the gym is progress, not perfection. Every day we take steps to better our health, better our mindset, and take steps to reach our goals. The same goes for our heart health.
#OurHearts aim for progress, not perfection. It just takes small steps to change your heart health for the better. #OurHearts are healthier together.
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As we kicked off a new year, we were excited to welcome so many new faces to the P4L fam! We are excited to celebrate with our new and current members with some fun give aways! Here's our list of winners!
You can claim your prize by talking to any of our team members!
Congratulations to Don Palmer, Vicki, John Sonderegger, Sadie Owen, Marie Barry, Sarah, Samantha Gorsky, and Scott Brindle!
We are so appreciative of all of you and grateful for your support of P4L! 🖤💛🖤💛🥳
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February is National Heart Month! Throughout the month, we'll be sharing healthy heart tips, celebrating with special workouts, and having fun with theme days!
Today's tip:
Exercise Move More #OurHearts
Whether
Whether it's walking, running, or lifting weights, sticking with your exercise goals is more successful when you're got support. Being heart healthy is easier—together!
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