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Functional Fitness Profectus Performance Gym Edwardsville IL

Achieving Goals Through Willpower

That first week of successful meal prepping. The stretch of great workouts and PR’s. Motivation is sky high and you’re excited thinking about the results to come from clean eating and consistent exercise. But then a stressful week at work happens. A sick child keeps you up all night. Social obligations interfere with your workout …

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Fitness Trainer Edwardsville IL

5 Tips for Successful Goal-Setting

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” – Bill Copeland   1. Goals must have value. When we are goal-setting, our goals should be motivating, important, have value, and be relevant to our priorities. When thinking of goals to …

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Nutrition Tips For Performance Edwardsville IL

10 Small Nutrition Tips That Can Make a Big Difference

Use these nutrition tips to help you maximize your workouts and become the healthiest version of yourself.  1. Limit your “extras” to 200 calories per day. 2. Use this link to determine how many calories a day you should eat. 3. Buy a food scale and weigh your serving sizes. 4. Do 60 minutes of exercise at least 4x/week. 5. Eat protein with …

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Fitness Trainer Edwardsville IL

The Easy Way vs the Right Way

“The only way out is through.” -Robert Frost   In the thousands of hours spent the last five years exercising or watching others exercise, a common theme pops up quite often: taking the easy way out to avoid discomfort. I find myself guilty of this too; I’m too sore, too tired, my hands hurt, the …

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Functional Fitness Profectus Performance Gym Edwardsville IL

Fitness Community and Why it Matters

Belonging to a community influences our behaviors. A great workout program does nothing if nobody follows it, and the best nutrition advice does nothing if it feels like too much work, even when we know the potential fitness benefits outweigh staying where we are. Having a support system and relationships with others who don’t mind …

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Where Are You Aiming? A Look at the Momentum Principle of Success

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right.  The general flow of human life tends to be toward ease and comfort.  One day flows into the next, and many of us never quite get around …

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Group Fitness Program Edwardsville IL

Making the most of your time at Profectus Performance

Trust us. We understand busy schedules. In fact, many of the members we have here at Profectus Performance initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your time …

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Protein Waffles Nutrition Profectus Performance

Sweet Potato Protein Waffles

Today’s recipe comes from one of our favorite sites, IIFYM (If it Fits Your Macros). They have a variety of simple recipes that list the calorie and macro count for you to plan your meals ahead of time. This sweet potato protein waffle is quick to prep, full of nutrients, and low in fat. Don’t feel bad …

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Lisa’s Chicken Salad

For those who feel adventurous enough to make a recipe without measurements, feel free to combine the ingredients at the ratios of your choosing. You may also add things such as diced apple, quartered grapes, sliced almonds, or anything else that you think will complement the ingredients. Macros for approximately 1/3 of final mixture (spinach …

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Nutrition Blog Profectus Performance

Cake…For Breakfast!

The holidays are among us, which means desserts galore! It’s easier to resist the temptation of the box of donuts in the office when you have recipes like the following high-protein, low-sugar cake to look forward to. While it’s important that the majority of your calories come from whole foods (fruits, vegetables, lean meats, and …

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