Perform For Life

Let’s do a #flashbackfriday to pre-pandemic days!! Missing the hustle and bustle of the city training in our financial district location. On the bright side, you can catch Coach Mimi even if you’re not commuting in for work! Just catch her Saturday 9am virtual class, Sweat it Out: Full-Body HIIT!

A new beginning is taking stage today in our nation. We’ve had to be more mentally tough than maybe ever with all the unfortunate events we’ve endured. This new chapter gives us the opportunity to begin to practice Resilience, our ability to cope with adversity, bounce back, and recover from all the misfortune will bring us to new heights. How we deal with adversity & how we adapt positively will allow us to overcome. We will thrive once again and you can start thriving today, and it starts with you. Fletcher, D., & Sarkar, M. (2013). Psychological resilience: A review and critique of definitions, concepts and theory. European Psychologist, 18, 1223.

Here at @performforlife we hold our values close to our hearts and would be nothing without our team, who embody these values like nobody’s business. Thanks for holding it down during these unprecedented times. Here’s to you guys! GROWTH MINDSET: We promote personal growth through ongoing education, on-site and off, and by creating opportunities that allow you to become more adaptable at being a fitness leader, as a team member, and as a person. GO-GETTER ATTITUDE: Each and e...very team member takes the initiative when opportunities arise. We have a can do mentality. We are always down for the cause and put the company first as a priority. PASSIONATE PLAYER: We are here for the betterment of our clients, into helping their overall health and wellness. P4L is passionate about promoting a healthy lifestyle that starts with us as a team and emanates out through our clients. TEAM CULTURE: We strive to create a sense of family and community that’s too often missing in the fitness industry. We take what we do seriously but not ourselves. This is a culture that promotes exercise with knowledge, but we embody it with our love and care by creating an environment where people are confident to be themselves.

Do what you feel or do what you choose ? Do marathon runners quit on the last mile when they feel exhausted and beat down? The answer is no, they make the choice to push through those feelings to get to the finish line. Sometimes we have to sacrifice and not let our feelings dictate our behaviors, otherwise we wouldn’t allow ourselves to reach our goals. In the pursuit of being great, realize that each choice can bring us closer or further to our destination. With free...dom of choice, consider the consequences. Being great means living in alignment with your visions and being driven to fulfill them. You have to be the pilot of your daily behaviors. So the question is this, Could you make better choices today that will help you be your best? If you are what you do, then you are what you don’t do. Start this new year by by replacing habits that aren’t working for you and replacing them with positive behaviors that will.

What does your home gym look like? Do you have the equipment you need? P4L can provide the equipment for your home gym build-out! . .... . Big items available: Squat rack Barbells Weighted plates ranging from 5lbs-45lbs Dumbbell or kettlebell racks and Treadmill Cable Machines We also have equipment that may be hard to get elsewhere! Dumbbells ranging from 5lbs-55lbs Kettlebells ranging from 4kg-45kg TRX Utility Straps Sandbags Foam Rollers Resistance Bands ...and More! Contact us through the link in our bio to get your equipment now! NO SHIPPING or TAXES Included! Just come pick it up at the gym!

2020, a year of many challenges -- and we’re about to turn the page on this chapter! Wooo! Let’s finish this year on a high note, and walk into 2021 with an abundant sense of gratitude. . . . Take a minute and think about how you want to feel next year. How do you want to move? This feeling will dictate how you approach healthy eating throughout the year. Accept the now, hang tight, meal-plan for success, and hydrate! ... . . . Register for @quick_delish meal planning workshop series *signup link coming soon* Sunday before Christmas (or early Dec) . . . #healthyeating #healthyfood #healthylifestyle #healthyliving #healthy #fitness #food #nutrition #health #foodie #cleaneating #foodporn #instafood #healthyrecipes #motivation #foodblogger #foodstagram #eatclean #fitnessmotivation #plantbased #workout #breakfast #yummy #bhfyp

Hello P4L Community, As you may have heard, San Francisco County entered the purple tier, requiring indoor gyms to temporarily close for safety. Although we are not able to offer open indoor classes at this time, we are able to remain open for 1-on-1 sessions by appointment only. Our outdoor schedule will be updated and you will still have access to our virtual classes! We are proud to have serviced north of 900 sessions without a COVID outbreak + our staff gets tested every 2 weeks to ensure you and our staff are training safely.

Hey everyone Happy Founder Friday! J and B here hoping you all had a great Thanksgiving! We wanted to come on here and say thank you all so much for being part of the P4L community, as a small business we stay in business because of the support from you all! This year hasn't been easy to say the least but we are so grateful for the continuous support! We do have some news to share with ya'll. Tomorrow the 28th we will be having our Burn the Bird classes taught by Coach Dan, s...o you definitely don't want to miss out! We are offering one at 9am at Duboce Park, you are gifted a free +1 to the park class as a small token of our appreciation, Email Zach @[email protected] to reserve their spot. We have a limited capacity class at 10:30am at our Hayes Valley location. The holidays are right around the corner and we have a couple of offers you might want to take advantage of, first, our 15% discount on Hyperice products like the hypervolt (you get it for $280 regularly $350). Second, our Sampler Offer that includes an assessment, 2 personal training sessions, and 2 group classes (just $179 for a $450+ value). We also have gift certificates too! Nothing beats giving the gift of wellness! See more

As we are approaching Thanksgiving, we want to say how thankful we are for our P4L community. We appreciate ya'll waking up early during the week to join us for our park classes at Duboce Park. We appreciate ya'll being flexible as we make changes to our schedule to be able to accommodate these unpredictable times. We are so thankful for our team, we are small, yet resilient.

Happy Sunday everyone! Dietician, Nutritionist, and Chef, Alicia Connor has a little Food For Thought for ya'll this today: Planning meals ahead helps to reduce decision making anxiety and give you more time to make healthier choices instead of waiting until you are already hungry when it is already hard to make a wise decision. For the long Thanksgiving weekend, think first about how you want to feel on Monday or Tuesday after the weekend and this feeling will help you make decisions that help you achieve that feeling. Let’s give thanks for what we do have and enjoy the rest of 2020, because we are here now. Check out her Thanksgiving Stuffing Recipe: https://youtu.be/tdp9b8bkprw

Happy Founder Friday everyone! Bryant and Justine here to share some exciting news. P4L was #67 on the SF Business Times Fastest Growing Companies of 2019! Although the pandemic set us back, we feel like we have grown in other ways. We are so appreciative of our community and can't thank you all enough, if it weren't for you guys we wouldn't be where we are today! We would like to thank our team, we may be small but we are resilient and strong.

Episode 11: Alicia Connor Pt. 4

Episode 11: Alicia Connor Pt. 3

Episode 11: Alicia Connor Pt. 2

Episode 11: Alicia Connor Pt. 1 On this week’s episode, Bryant and Joe chat with Dietician and chef, Alicia Connor. Alicia does in home cooking classes, cooking demo’s, meal planning strategy sessions, the list continues. She has a YouTube series called ‘Quick and Delish’ where she uses simple ingredients to make food that you will enjoy. During the pandemic, Alicia has been able to transition to Zoom and FaceTime and in a way she says that it has become more time efficient. ...Alicia talks about her journey from being a chef to becoming a registered dietician. Bryant, Joe, and Alicia discuss how individuals have dealt with the pandemic in terms of their day to day habits, what they’re eating, and if it has or hasn’t been working. Alicia talks about her virtual meal-planning workshop series, that is all about building the foundation for your meal-planning system. See more

The holidays are slowly approaching, looking for a gift idea for your loved ones? Or a gift for yourself? The P4L Sampler offer is a two week trial that includes one assessment, two personal training sessions and two classes (either outdoor or virtual). When choosing your new fitness home we want to make sure that your experience with us is unmatched. The sampler offer allows for you to try the different services we offer. You definitely don't want to miss out on this! #whynotnow

This week, Coach Tony put out a new blog on the difference between training for muscle mass and strength. Tony explains how rep range translates into muscle strength and growth and what that might look like when beginning to lift. Make sure to check out Coach Tony’s blog this week! We love being able to share our Coach’s knowledge with our community. https://www.performforlifesf.com/our-blog/... #whynotnow

It is commonly believed that as we get older we don’t need as much sleep as we used to. Unfortunately, this is not true. The evidence suggests that throughout adulthood we need the same 7-9 hours of sleep per night. What DOES change is our ability to generate sleep. Like many other physiological functions, this ability peaks in early adulthood and slowly declines over time. Fortunately, great sleep hygiene can go a long way towards slowing down these effects. Follow the reco...mmended Google search below to see the National Institutes of Health 12 Tips for Healthy Sleep. Google Search: NIH 12 Sleep Tip

P4L is coming to the East Bay this Saturday! You don't want to miss out! Email us if you are interested at [email protected] or sign up directly using the MindBody App on your phone or desktop! #whynotnow

Sleep loss has been associated with higher musculoskeletal injury rates. This could be due, in part, to the fact that sleep reduces common inflammation and stimulates muscle repair. By getting sufficient sleep, you are setting your body up to heal and repair on a nightly basis. Take stock of how your body feels when you sleep less than 7-9 hours. Compare that to how it feels when you do sleep 7-9 hours. The disparity between the two may give you a good idea of how much of your aches and pains are simply due to insufficient sleep. #whynotnow

Hey everyone! We are so excited to announce that we will be expanding over to the East Bay starting October 24th for park classes! Can't wait to see some of ya'll there

Hi P4L Fam, Happy Thursday! Today we are so excited to announce our partnership with Hyperice! We are offering Hyperice products to our team and community for 15% off. If you are interested in this exclusive offer please email us at [email protected]

Try to avoid the proverbial nightcap most nights. Unfortunately, alcohol (more specifically the aldehydes which are produced when it is broken down) is arguably the most potent substance when it comes to blocking REM sleep that we are aware of. The most common advice from sleep doctors on this front is complete abstinence of evening alcohol consumption. As a coach living in the real world, I would encourage you to limit your evening consumption to one or two drinks, and potentially consider having a few nights a week of abstinence of evening alcohol consumption.