lifestyle_performancebk

lifestyle_performancebk For more information please visit us on our website or feel free to drop in.

We are an independent training studio located on 3rd ave Brooklyn NY, that specializes in strength training, weight loss as well as movement and athletic performance training.

13/02/2026

Pull day workout, let's do this🫡💪🏿

10/02/2026

PSA from your strength coaches
If you don't eat before strenth training… your session will feel harder than it should.

Why eating before lifting matters
• More strength & power
• Better focus & coordination
• Improved endurance between sets
• Less dizziness, and nausea
• Better quality reps = better results

What to eat & when ⏱️
2–3 hours before:
• Chicken, rice & veggies
• Salmon, potatoes & greens
• Eggs, toast & fruit

60–90 minutes before:
• Oatmeal + protein powder
• Greek yogurt + fruit + honey
• Turkey sandwich

30–45 minutes before (quick fuel):
• Banana + protein shake
• Rice cakes + peanut butter
• Fruit smoothie

Fuel the work. Train harder. Get stronger.
Your coach (and your lifts) will thank you.

08/02/2026

Hard work forged this result

No shortcuts.
No hype.
Just consistent progress... over time.

This didn’t happen because motivation was high —
it happened because commitment stayed strong.

Every rep.
Every session.
Every day effort counted.

And today?A lift that proves the work pays off.

Let this be your reminder:
Stay committed
Stay consistent
Prove yourself right
Let results silence the doubters

Your goals don’t need more talk — they need action.

Show up. Put in the work. Watch what happens. 👊

Athlete:

30/01/2026

This is how we build resilience, not just strength.”
Save it. Share it. Train smarter.

Why we use single-leg isometric holds (with external calf pressure)

This isn’t just balance work.
It’s about teaching your body how to handle force safely.

Single-leg isometric holds:
• Strengthen the calf + ankle
• Improve balance and joint stability
• Build tendon strength
• Reduce injury risk in daily life

Adding external pressure forces your body to organize, adapt, and stay calm under load—just like real life.

Strong doesn’t mean flashy.
Strong means controlled, confident, and consistent.

For our athletes

Why single-leg isometrics + external calf pressure matter ⚡

Sport isn’t symmetrical—and neither is force.

These holds train:
• Force absorption
• Ankle + Achilles resilience
• Reflexive stability
• Nervous system efficiency

External calf pressure creates real-time perturbation—forcing the body to react, stabilize, and stay organized under load.

This is where durable speed and repeatable performance start.

Strong tendons.
Smart systems.
Game-ready athletes

Athlete .c

Thanks to for this gem

04/11/2025

At Lifestyle Performance, we believe independence doesn’t mean doing it alone. 💪

This is where passionate trainers grow together — sharing space, energy, and purpose.
✨ Train your clients in a supportive, professional studio.
✨ Build your business, your brand, and your community.
✨ Belong to a network that wants to see you win.

You bring the drive — we’ll bring the space. 🖤
📩 DM us to learn more about becoming part of the Lifestyle Performance family.



02/11/2025

A brief recap of a 14-week strength training program for .c in preparation for the . 🏃‍♀️💪

The focus was to build upper and lower body strength with an emphasis on strengthening the glutes, quads, and hamstrings. 🍑🦵

In addition, we addressed ankle mobility, strengthening the ankle joint, and strengthening the hip flexors. We collaborated with to address a calf injury she sustained during a run session. 🩹🤝

We are confident that her hard work and commitment to this process will manifest itself on race day. 🏆🌟

Adding strength training to your running program isn’t just a bonus; it’s a game-changer:
✨ Boosts speed & endurance
🦵 Builds power and stability
🛡️ Prevents injuries
🔥 Improves running form & efficiency

Strong muscles = stronger miles.
Train smart. Run stronger. 💥

11/10/2025

💪🏿 Add this Plate Halo to Your Training!
The plate halo is a simple yet powerful movement that strengthens your shoulders, upper back, and core stability — all while improving mobility and control through the shoulder girdle.

✅ Benefits:
• Enhances shoulder mobility & joint health
• Builds core engagement & postural strength
• Great warm-up or active recovery exercise

Just grab a plate and move it smoothly around your head — both directions. Feel the control, not the chaos.

🔥 Train with purpose, move better, perform better.

03/10/2025

🏃‍♂️🔥 Runners this is for you

👉 Smith Machine Single Leg Calf Raise Iso Hold

Running is a series of single-leg impacts. This drill builds calf strength, stability, and endurance—all crucial for absorbing ground forces and propelling forward efficiently. The iso hold challenges tendon integrity and resilience, helping reduce risk of Achilles or shin-related issues.

👉 Reverse Lunge to High Knee

This isn’t just a leg exercise—it’s a dynamic movement pattern for runners. It trains hip stability, coordination, and the explosive drive needed for powerful strides. By reinforcing the transition from deceleration (lunge) to acceleration (high knee), it directly mimics running mechanics.

At Lifestyle Performance, we go beyond just “working out.” We train with purpose—to move better, run stronger, and stay resilient. These small details make a big difference when chasing performance and longevity.

01/10/2025

Stronger, Faster, Injury-Free

Runners, here’s the truth: logging miles alone isn’t enough. Strength training is the missing piece that keeps you healthy and helps you perform at your best.

✨ Why strength training matters for runners:

Builds glute + core strength = better stride efficiency

Reduces risk of common injuries (knee pain, IT band issues, shin splints)

Improves running economy = faster pace with less effort

Enhances power for hills & sprints

🗓️ How often?
Aim for 2–3 sessions per week on non-consecutive days. Keep it simple:

Lower-body compound lifts (squats, deadlifts, lunges)

Core + stability work (planks, single-leg balance, hip thrusts)

Upper body for posture and arm drive (rows, presses, pull-ups)

💡 Pro tip: In heavy running weeks, 2 short sessions are plenty. During base building, push for 3.

Stronger muscles = stronger miles. 👊
Are you adding strength work to your running routine yet?

19/08/2025

BACK DAY with .jiang717

✅️ Pull ups until failure
✅️ Straight arm pull downs
✅️ High Thigh V-Grip Row
✅️ Sideways SA lat pull down
✅️ Trx seated wide pull-up

Quick-Tip:
Train your back 1–2x weekly, change grips often, and mix your rep ranges. Your posture, strength, and gains will thank you.

via ripl.com
27/04/2021

via ripl.com

Address

Deraâ

Opening Hours

Monday 06:00 - 21:00
Tuesday 09:00 - 21:00
Wednesday 06:00 - 21:00
Thursday 09:00 - 21:00
Friday 06:00 - 20:00
Saturday 06:00 - 14:00

Telephone

(845) 673-3435

Website

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