1236 Baltic Ave, Gardnerville, Nevada 89410

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  • Posture Fix: Upper and Lower Crossed Syndrome Stretches and Exercises

    These exercises are best done 2-4 times per week with a day of rest between workouts. They can be used as a warm-up before your normal workout. Stretches: Hold each stretch for :45-60 seconds Corrective Strengthing Exercises : 1-3 sets of 10 with :05 second holds. Start with 1 set and progress up to 3 sets. Upper Crossed Syndrome Symptoms: Forward head posture, rounded shoulders, neck, shoulder and scapula pain Stretches: https://youtu.be/BjicFCQB1mo Exercises: https://youtu.be/6vyjBywpAWY Lower Crossed Syndrome Symptoms: Low back or hip pain, excessive lumbar curve, and weak core musculature Stretches: https://youtu.be/vObne6NFu5Y Exercises: ....

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  • Portion Chart and Grocery List

    Hey NP and Good Evening Douglas audience! Here is a simplified portion and and grocery list to get you started on building not only your diet foundations but also portion sizes. ....

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  • Covid 19 Temporary Gym Closure

    Covid 19 Temporary Gym Closure

    Hey NP Fam, Most of you have probably heard by now that all non-essential businesseshave been ordered by the Governor to shut down effective 12pm tomorrow for 30 days. Any sessions scheduled before noon tomorrow will take place as scheduled. We want to be as fair to all involved as to minimize the harm done to not only our fitness levels and mental health but financially as well. To minimize the losses that could affect Nourished Performance and it’s employees for the next 30 day closure and its aftermath, we are proposing the following: Personal training members: utilize missed sessions as extra sessions. For example, if you normally come twice a week, you ....

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  • How Many Days A Week Should I Be Training?

    How Many Days A Week Should I Be Training?

    Training Frequency and Motivation By: Kylie Boyle and Jonathan Price We get asked this question all the time: How many days should I workout a week? Most of the time our answer is something like: “At least 2 days a week will get you results but 3-5 is ideal. The range of 3-5 is really goal, lifestyle, and training history dependent. Training frequency plays a tremendous role in helping reach the goals we set in place. Whether that be weight loss, building muscle, training for an event, or just simply working out because it is good for you, it is important to stick to a program that offers enough frequency to stimulate your body to change and improve. In an ....

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  • Macronutrients: What are they? What do they do? How do they work?

    Macronutrients: What are they? What do they do? How do they work?

    A lot of us in the realm of fitness and nutrition have heard of macronutrients, or macros as most people refer to them. At the same time, a lot of us are unsure as to what they are. Macros circulate social media and fitness trainers/coach’s language all the time, but many of their clients don’t truly understand the meaning or importance of them. Before we jump into what macronutrients are, let’s back up and talk a little bit about what nutrients are as well as micronutrients. Nutrients are defined as, “a substance that provides nourishment essential for growth and the maintenance of life” (Google dictionary, 2019). There are six vital nutrients that our ....

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  • NP Member Spotlight: Jessica!

    NP Member Spotlight: Jessica!

    We want you to get to know us...and by us, we mean some of the great members that choose to workout at Nourished Performance every single day! Meet Jessica - wife, mom, active wear rep, and all around tough chick who chooses to never give up in life and at the gym! ....

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  • Top 6 Ways We Make You Feel Welcome at Nourished Performance

    You’re ready to get moving again. Or maybe you’re looking for something new to inspire motivation in your daily wellness routine. Or you’re looking for a little more social interaction and community to go along with your sweat hour than what a living room YouTube video workout can provide. Or maybe you are tired of grinding 7 days a week at another gym and just not getting the results that you want - whether it be through self-led workouts or trainer-guided sessions. Whatever the case may be, you’re ready for a change. In the Minden / Gardnerville / Carson Valley / Douglas County (phew!) area, you only need two hands to really count the gym ....

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