The Performance Ranch

🌿 Embrace the Art of Stillness in Nature 🌲

Life's fast-paced rhythm can leave us yearning for moments of peace and connection. Join us on a journey into the wilderness, where we rediscover the beauty of stillness and the incredible benefits of connecting with nature.

🏞️ Chasing Elk in the Mountains

Our recent adventure in northern New Mexico led us to the heart of the majestic mountains. But this wasn't just a typical escape; it was a quest for tranquility amidst the wild. Follow our footsteps as we chase elk and find solace in the rugged terrain.

🧘‍♂️ Stillness Amidst the Chaos

For those of us with minds that rarely stand still, the art of being still can be elusive. However, in the heart of nature, amidst the rustling leaves and the whispering winds, we found focus. Discover how the wilderness can help you tame distractions and reconnect with the present moment.

🦌 Stepping into Their World

When you step into the world of wild creatures, you realize that you are a guest in their domain. Elk, masters of their terrain, have secrets to share. Join us as we learn to move silently, harmonizing with nature's rhythms and discovering the profound wisdom of the wild.

🌲 The Benefits of Nature's Silence

Why should you consider immersing yourself in nature, even for just a brief escape? The rewards are boundless:

Stress Relief: Nature's soothing embrace can melt away stress and anxiety.
Sharper Focus: Reconnect with your ability to concentrate and be mindful.
Simplicity Rediscovered: Embrace the beauty in life's simple moments.
Heightened Awareness: Tune your senses to the subtleties of the natural world.
🌿 Embrace the Wilderness

In a world that never seems to slow down, the stillness of nature offers a refuge for the restless soul. Whether you're chasing elk in the mountains or taking a peaceful stroll in your local park, let nature guide you toward inner peace.

Remember, life is a journey, not a race. Sometimes, the best way to move forward is to stand still amidst the beauty of the wild.

Join us on this adventure! Read the full article and let nature's tranquility inspire you. 🌳🦋

Getting Back to Nature: The Art of Stillness and Stress Relief - Performance Ranch Discover the art of stillness and stress relief in nature's embrace. Join us on a journey of tranquility as we explore the profound benefits of immersing yourself in the wilderness. Experience the magic of mindfulness amidst the chaos of life. Read our blog now.

Starting is hard.

We build up scary ideas of what gyms are like and fabricate ideas of how intimidating its members are.

In truth, the overwhelming number of people in gyms are just like you or were not so long ago. And most are welcoming and positive. They're on your side quietly cheering.

They understand the challenge you've accepted as they've been there before.

Guess what?

Jim and Eli Martindale completed the SBT GRVL Red Course (60mile gravel ride) on Sunday.

It’s a great experience isn’t it?

But requires stamina, strength and endurance to make it to the finish line.

Their secret?…

It’s joining the Performance Ranch.

After Eli and Jim started at the PR, They have noticed remarkable changes in their overall being.

One of that is the ability to recover quickly from events like these.

That’s what makes the PR different. We target the areas your body needs the most for you to live a better life

Want to know more? Send us a dm to connect! 📩📩📩

You don’t have to wait till new year to start working on your goals. ✨

Dm us on how to get started! 📩📩📩

This cool and creamy yogurt dip can be whipped up in a flash, contains a good source of calcium and protein, and is the perfect addition to a relaxing summer day by the pool. ⛱️🏖️

You can serve it with veggies, whole grain crackers, or pita bread. 😋🤤🤤

1. In a bowl, combine yogurt, onion, dill, and lemon juice.
2. Cover and refrigerate for 2 hours or until chilled.

Tip: For the best taste, prepare the recipe one day ahead of time. It will give time for the dill and onion flavour to infuse into the yogurt.

Voila! 👌🏻

Let’s take a walk down memory when the gym was born ❤️

This gym has witnessed a lot through the years.

What’s your unforgettable experience at the PR? 🥲

🕺🌟 Discover the Dance of Daily Movement! 🌟🕺

Are you ready to unlock the secrets of vitality through the magic of movement? 🏃‍♂️✨ Our latest blog post takes you on a journey into the world of daily movement benefits – a symphony of strength, agility, and resilience!

📚 Just like homework helps kids grasp concepts, our bodies thrive with consistent movement. From squats that feel like a graceful dance to gentle stretches that free your spine, it's time to embrace your body's natural rhythm.

🎉 Imagine a day when your body moves freely, unburdened by weights, like a dance performance in the spotlight. 🎵✨ But that's not all – as you master the dance of daily movement, you might even want to add some weights to your routine, like adding modern beats to a classic tune!

🔑 Your unique movement journey awaits! 🌟 Whether you're seeking relief from discomfort or aiming to enhance your agility, our blog has the insights you need. And guess what? We've got a YouTube channel brimming with comprehensive explanations to guide you further.

👉 Join us in celebrating the joy of movement and vitality. Click the link to read the full blog post and explore a world where every move is a step towards a more agile and resilient you. 💃🕺

Let's dance into a healthier, happier you together! 🌈🕺

The Dance of Daily Movement: Unveiling the Secrets to a Life in Motion - Performance Ranch Discover the transformative power of daily movement benefits in this vivid blog post. Unveil the secrets to vitality through natural motion. Explore basic human movements, learn about pain relief strategies, and embark on a journey to a more agile, resilient you. Join us on our YouTube channel for c...

Life gets hard but you still gotta work harder. 💪

You don’t have to eat less — you just have to eat well.

Who’s ready to cozy up to a warm, baked berry oatmeal? We’ve got the perfect recipe for you High Protein Berry Kat Bake!

We know you love enjoying oatmeal for breakfast but from a nutrition standpoint, oatmeal on its own is a an incomplete meal. Many people don’t know that they need to balance a healthy breakfast like oatmeal with PROTEIN.

This High Protein Berry Oatmeal Bake recipe is a healthy breakfast that is low calorie, gluten free and packed with protein. Perfect for make ahead of time for meal prep and easy to customize to your liking. Low Calorie + Gluten Free

Happy !

Nothing can stop him from ! 💪

Here we have Kal Louks who has always amazed us with his improvements.

Kal Louks has been doing great!

He’s the man! 🤸‍♂️







Want to be featured on out posts? Send us a photo of you and become an inspiration to our thousands of followers! ❤️

We are proud to share that I will be again representing the USA mens National Team for the IMMAF Pan American Championships on August 10th!

Team USA is totally self funded and lacks government support to fund these huge tournaments. So, we are knocking on your doors to give support. Any contribution is greatly appreciated. Go to profile and check the link attached for his go fund me.

The donations will go to help fund him and his team. These will also go towards helping his coaches, training, nutrition, travel, and many other expenses that come with the event.

The team is ready to put on their best efforts for America, and any help would make all the difference.

Your generosity will go a long way as this athlete aims to become world champions and get the global recognition we deserve.

Join him on this roller coaster of a ride as he showcases his skills in Colombia representing our beautiful country.

Bringing this back! 💪💪

Tag us in your adventures for a chance to be featured!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Stay consistent!

A friendly reminder from your favorite gym! 🏋️‍♀️💪

Ain’t this cool or what!?

You rock in this, Eleanor and Jim Martindale!

This is livin’

💪 We are also so proud of coach for helping out Liam prepare for the Army Bootcamp this July 14th.

This family is killin’ it! 🔥

🌿🌞 Unplug, Reconnect, and Rediscover the Joy of Nature! 🌳🏞️

Are you tired of the constant buzz of technology and the stress of daily life? It's time to embark on a transformative journey that will rejuvenate your mind, body, and soul. Our latest blog post explores the incredible benefits of getting outside to relieve stress and reconnect with nature.

🌿✨ Immerse yourself in the great outdoors and experience the magic of nature therapy. Discover how a simple hike, a day of fishing, or a weekend camping trip can have a profound impact on your well-being. 🏕️

🌞✨ Picture yourself surrounded by the soothing sounds of a rushing river, the melodic chirping of birds, and the gentle hum of buzzing insects. Feel the weight of stress lifting off your shoulders as you find solace in nature's embrace. 🦋🌼

🌳✨ Nature has a way of quieting our minds, allowing us to focus on the present moment and escape the noise of the modern world. It's a chance to unplug, unwind, and reconnect with what truly matters. 🌱❤️

🏞️✨ So, why wait? Step outside and embrace the wellness benefits that await you. Unleash your imagination, embark on outdoor adventures, and create lasting memories with loved ones. 🌿🌈

👉 Dive into our blog post and discover how the great outdoors can transform your life. Click the link below to start your journey to a calmer, more connected you! 👇

🌿🌞 Let nature be your guide to stress relief, inspiration, and rejuvenation. It's time to reclaim your inner peace and reconnect with the world around you. Start your outdoor adventure today! 🌳🌺

Get Outside: Relieve Stress and Reconnect with Nature - Performance Ranch Discover the transformative power of nature as you relieve stress and reconnect with the world around you. Unplug, unwind, and immerse yourself in the great outdoors to experience the wellness benefits of outdoor activities. Rejuvenate your mind, body, and soul through nature therapy and embrace the...

Happy 247th Independence Day America 🇺🇸

Fourth Of July, 2023, marks the 247th anniversary of the founding of the United States (US). It is a federal holiday in the US since 1941. Every year, parades, fireworks, carnivals, fairs, political speeches and numerous ceremonies mark this day. Americans also wear red, white and blue gear.

In 1776, on this day, American colonies gained independence from British rule.

The Declaration states, "We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness."

🚀 Ready to Crush Your Goals? 🎯

Are you ready to level up and make your goals a reality? 💪✨ We've got something that will blow your mind and propel you toward success!

Introducing our latest blog post: "The Ultimate Guide to Goal Setting and Crushing It." 🌟📚 Whether you're striving for fitness milestones, personal growth, or business success, this guide is packed with brain hacks that will take your goal-setting game to the next level.

But don't just take our word for it. Lawrence, our owner, recently shared his inspiring journey from setbacks to triumph. His story will motivate you to unleash your potential and overcome any obstacles in your path. 💥

So, are you ready to dive into the secrets of goal-setting success? Head over to our blog and discover the science behind writing down your goals, creating a vision, and activating your brain's superpowers! 🧠✍️

👉 Read the full article below.

Get ready to unleash your true potential and make your dreams a reality! 💫

Unlocking the Power of Goal Setting - Performance Ranch Unleash your potential and achieve your goals with the power of goal setting and writing them down. Discover the neuroscience behind goal-setting and learn actionable strategies to turn your dreams into reality. Get ready to crush your goals with our ultimate guide!

THAI CHICKEN TENDERS⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try a new mix of flavours at your dinner table with these Thai-inspired chicken tenders. Thai food is known for its balance of three or four basic taste senses in each dish or meal: sour, sweet, salty and bitter.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Chicken breasts 4 breasts 450 g⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lime juice 3 Tbsp 45 mL⠀⠀⠀⠀⠀⠀⠀⠀⠀
Red curry paste 1 Tbsp 15 mL⠀⠀⠀⠀⠀⠀⠀⠀⠀
Water 3 Tbsp 45 mL⠀⠀⠀⠀⠀⠀⠀⠀⠀
Coconut oil 1 Tbsp 15 mL⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fish sauce 1 tsp 5 mL⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Directions:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Whisk the lime juice, water, oil, fish sauce and curry paste in a small bowl.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Cut the chicken breasts into tenders (3-4 large strips per breast).⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Place chicken tenders in a Ziploc bag, add marinade and shake.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Marinate for 15 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Preheat grill and grill tenders for 2-3 minutes per side, or bake at 400°F for 15 minutes in a greased 9×9 baking pan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Makes 4 servings ( 143 g / serving ). 1 serving = 3-4 tenders (4 oz)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today, we honor the brave men and women who gave everything for our country. As we all remember their service and sacrifice, we wish you a safe and hopeful Memorial Day.

🚶‍♀️ Unleash the Power of Barefoot Training! 🚶‍♂️

Are you tired of the same old workouts? Spice up your fitness routine and take a leap into the world of barefoot training. 🌿👣

🔸 Immerse yourself in the benefits:

Improved balance and stability 🧘‍♀️
Stronger foot muscles 💪
Enhanced proprioception for ninja-like moves 🦶
Increased joint mobility for fluid movements 🕺
Say goodbye to boring workouts and hello to a new dimension of fitness. Step into a world where you can connect with the ground beneath your feet, embracing the sense of liberation and freedom it brings.

💥 To dive deeper into barefoot training, check out our latest YouTube video! https://youtu.be/lgCCdDpSuuw 🎥 We'll share valuable tips and tricks to incorporate this revolutionary approach into your fitness regimen. Get ready to unlock your athletic potential and unleash the power of training without shoes!

Join the barefoot revolution today and let your feet guide you on an incredible journey toward better health and athleticism. 👟✨

The Barefoot Revolution: Unleashing the Power of Training without Shoes - Performance Ranch Discover the power of barefoot training and unlock a new dimension of fitness. Improve balance, strengthen foot muscles, enhance proprioception, and increase joint mobility. Embrace the freedom of training without shoes and unleash your athletic potential. Say goodbye to boring workouts and step int...

🌟 Unlock Your Full Fitness Potential with Zone 2 Training! 🌟

Looking for a game-changing fitness approach that promotes longevity and peak performance? Discover the power of Zone 2 training! 🏃‍♀️🔥

Zone 2 training involves low-intensity workouts performed within a specific heart rate zone, allowing your body to burn fat efficiently and improve aerobic capacity. 🌬️💪

Benefits of Zone 2 training include:
✅ Increased endurance and cardiovascular health
✅ Effective fat burning for weight management
✅ Low-impact workouts for reduced risk of injury
✅ Sustainable exercise for frequent sessions

Whether you're a beginner or an experienced fitness enthusiast, Zone 2 training can elevate your fitness journey to new heights. 🚀

Ready to unlock your full fitness potential? Lace up your shoes and dive into the world of Zone 2 training. 🏋️‍♀️💥

Unleashing the Power of Zone 2 Training: Your Path to Longevity and Peak Fitness - Performance Ranch Discover the power of Zone 2 training for longevity and peak fitness. Explore low-intensity workouts, aerobic capacity, fat burning benefits, and sustainable exercise. Enhance cardiovascular health and manage weight effectively. Embrace the secrets of Zone 2 to unlock your full fitness potential.

Sleeping better matters. While we can’t change the rules of life, we can start to control those factors that affect the length and quality of our sleep. Follow these guidelines for a set period, just a week or two to start, and track how you feel every morning and overall throughout your day.

The results will be a more effective, cognizant understanding of how you can empower yourself for a better night’s rest – and improved performance.

Discover the powerful tool of backcasting for a long and healthy life with insights from Dr. Peter Attia. Learn how to envision your future and take steps now to make it a reality. Improve physical function, mental well-being, and sleep hygiene for a high quality of life in your marginal decade. Start backcasting your life today!

Marginal Decade: Dr. Peter Attia's Insights on Longevity and Vitality - Performance Ranch Learn how to live a long, healthy life with Dr. Peter Attia's backcasting concept. Envision your future and take action for a vibrant life.

Looking to improve your fitness and nutrition game? Check out our latest blog post on increasing protein intake! Learn about high-protein foods, easy ways to boost your protein consumption, and helpful tips for staying on track. Whether you're an active adult or working towards weight loss goals, adding more protein to your diet can help fuel your body and support your progress. Check it out now!

9 Easy Ways to Increase Your Protein Intake - Performance Ranch Boost your protein intake with our guide to incorporating high-protein foods and simple strategies into your diet. Fuel your body and reach your fitness goals today!

Create tension, control the hips, and move slow and deliberate. Slow is smooth and smooth is fast. You need to build efficiency before you move fast. No matter the exercise, drill, etc. Try to refine your patterns and then speed it up after you’re comfortable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is why we coach people. We coach them to be more efficient, we coach them to master movements, we coach them to perform at their optimal level. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you ready for coaching? DM us and ask how to get started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Should You Eat Before Bed?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Eating before bed does not mean you will gain body fat⠀⠀⠀⠀⠀⠀⠀⠀⠀
Nutrient timing is not as important as TOTAL CALORIC INTAKE⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use bedtime as an opportunity to optimize your nutrition but consuming foods that are rich in protein to increase muscle protein synthesis.⠀⠀⠀⠀⠀⠀⠀⠀⠀
A 400 calorie snack will have a similar physiological effect whether you eat it right before bed or during the day. In fact, a study by Res et al., demonstrated that consuming 40g of protein prior to bed increased muscle protein synthesis by 22% compared to a placebo drink after a single bout of resistance exercise.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Takeaways:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just because you ate something after 8pm does not mean that it is going to turn into fat. Calories In vs Calories Out is the major determinant when it comes to weight gain/loss⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pre-bedtime eating can be used as a tool to optimize your nutrition and help you achieve your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Dealing with injuries can be tough, but with the right mindset and support, I am slowly making progress. I am grateful for my amazing family, friends, and the staff at the Performance Ranch who have been there for me every step of the way. Here are some strategies that have helped me move forward: giving it to God, setting daily goals, remaining positive, controlling what I can, letting others help me, learning more, and relaxing more. This injury has taught me valuable lessons and I am excited for the future.

Dealing with Injury - Performance Ranch Discover strategies for dealing with injury as an athlete. Learn how to manage pain, stay positive, and take care of your body during recovery. Gain valuable insights now.

🚨New Article Alert🚨

Are you an athlete or someone who loves to push yourself physically? Our latest article "The Inevitable" by Lawrence Herrera is a must-read for you. In this article, he shares his personal journey as an athlete, the injuries he encountered, and how a recent injury forced him to reflect on his life and make changes.

Whether you are an athlete, fitness enthusiast, or someone who wants to live a healthy life, this article will give you insights on how to pursue your passions while making smarter choices and managing stress.

Check it out now!

https://theperformanceranch.com/the-inevitable/

Squats and deadlifts are great exercises for building leg strength. However, incorporating unilateral movements such as the rear foot elevated split squat can help improve your ability to climb stairs or ski through some epic snow in real life.

We like our clients to aspire to perform advanced unilateral exercises with ease and to feel confident in their lower body strength and stability.

The key to unilateral movements is to create tension in the limb you are trying to work. Coach Kevin is cueing our client to drive her lead foot into the ground as she rises up.

🧐 Here are some keys to unilateral movements.
- Set Tension with Intention
- Breathe out as you drive
- Focus on one stable point in front of you

Come learn about some simple techniques that you can do at home or at the gym to help speed up your recovery between training sessions.

The Importance of Rest and Recovery in Endurance Sports - Performance Ranch Endurance sports such as running, cycling, and triathlon require significant physical exertion over extended periods. While it’s easy to focus on training and pushing your limits, rest and recovery are just as important to your overall success. In this blog post, we’ll explore why rest and recov...

Learn how to optimize your intensity with some simple steps to ensure you are getting the most out of your exercise routine. Heart rate training will help give you feedback on how hard you really are going.

Heart Rate Training Part 2 - Performance Ranch Discover how your heart rate is used to measure intensity. Activity levels vary based on fitness level, having a gauge is your optimal method.

This week's blog post is my story on using breathing techniques to lower stress levels. There are some examples of what to do and how it has helped me.

Stress and How To Overcome It - Performance Ranch How to overcome stress with breathing techniques

220 - age - Heart Rate max is not how you find out your peak heart rate. Click below to truly find out how to use your heart rate to make you fit. This is the first article in a series of heart training posts. Stay tuned next week on how to program your training based on heart rate.

Why use a Heart Rate Monitor? - Performance Ranch Heart rate monitors (HRM) are everywhere, they are a feature on your smartwatch and fitness tracker. Heart rate tracking has been around for several decades in the fitness world. But now they are more mainstream with infrared monitors built into modern devices.

Fix Your Squat
In today’s modern society we are moving less and less, which may be causing minor aches and pains to manifest into more significant issues down the road. In my 20 years of training experience, I have tried many different modalities to keep myself and my clients’ healthy. This includes foam rolling, mobility, stretching, yoga, strength training, etc. I have done a lot over those years, and finally the last 3 years, I have started to reap the benefits. Read more on how we help people squat pain free.

Fix Your Squat - Performance Ranch In today’s modern society we are moving less and less, which may be causing minor aches and pains to manifest into more significant issues down the road. In my 20 years of training experience, I have tried many different modalities to keep myself and my clients’ healthy. This includes foam rolli...

As a veteran owned company we want to thank all of those that have served. Our freedom is provided by the brave men and women that fight for our country. It is because of you we have a great nation. Thank you from the bottom of our hearts! 🇺🇸

October is breast cancer awareness month and we have partnered with the Pink Warrior House to bring you a Yoga Flow Class.

These classes will be offered at 12 noon on October 15th and 29th at the Performance Ranch. They will be taught by our client and friend Elisa .yogalisa

The cost is $15 and all proceeds will be donated to the Pink Warrior House

Sign up link in our bio

We often get asked what type of nighttime routine to do before bed. This often depends on what activities you participated in that day or are about to do the following day. Since most of us have a desk-oriented job or are often standing, I recommend doing some mobility at the end of the day.

We are going to specifically target the thoracic spine, shoulders, hips, and ankles. These joints usually have mobility restrictions and we are going to help you mobilize them.

Read the rest of the article below.

Big congrats to our PR MTB team winning first place in the 12-hr race this weekend! Rocking Dirt Fiesta and continuing to Live Life Outside the Gym Walls!!

Nighttime Mobility Routine is now live on our YouTube Channel. Comment, Subscribe and Share with others. We want to help you feel good everyday!

Nighttime Mobility It's been a long day and you want to feel good before you crawl into bed. Here is a little routine a typically go through 3-4 nights a week. This is done mor...

There’s no better workout prep than a solid nutrition plan. Hammer nutrition has all the products you need to make sure your fueling your body right.