Newman Performance and Wellness

Newman Performance and Wellness Located Des Moines/Altoona, IA • Optimizing human movement • Personal Training & Performance Coaching
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03/14/2026

Shoutout to Wes on reaching new top speed of 17.2 mph on the manual treadmill this week! This kid has made so much progress thanks to all his hard work + consistency 💪🏼 Way to go, dude - proud of you!! 👏🏼

Everyone wants progress.
Almost nobody wants the work.

Hard work. Consistency.
That’s the separator.

Showing up with purpose when it’s hard.
Max intensity on every drill.
Every set. Every rep. No shortcuts.

Most people talk about it.
Most people quit when it gets uncomfortable.

Stay consistent. Work harder than the average.
And before long you’ll be where 95% of people never make it.

That’s the standard.
That’s the work.

03/13/2026

Power isn’t just built with two feet on the ground. ⚡️

In sport, most explosive movements happen off one leg — sprinting, cutting, jumping, changing direction, and decelerating. That’s why building single-leg strength and explosiveness is a game changer for athletes.

When you train one leg at a time, you:
✅ Build true lower-body power
✅ Improve balance, coordination, and body control
✅ Fix strength imbalances between legs
✅ Reduce stress on joints by improving stability
✅ Lower the risk of common lower-body injuries

Stronger single-leg mechanics = faster acceleration, more powerful jumps, sharper cuts, and better durability over a long season.

The goal isn’t just to get stronger — it’s to become more resilient, more explosive, and more efficient as an athlete.

Train with intention. Master the fundamentals. Build power that actually transfers to your sport. 💥

03/12/2026

Grew up on Jay-Z, Drake, & Kanye now I’m corny 4 lyfe praise God 🫶🏼💯 You control the input, and the input shapes the output. 👁️👂
What your eyes see and your ears hear eventually finds its way into your heart. ❤️

Choose what you consume wisely—because it will become a part of you.

“Keep your heart with all vigilance, for from it flow the springs of life.” -Proverbs 4:23

03/11/2026

Mobility work might not be the flashiest part of training… but it’s one of the most important. 🥎🔥

Mobility is your body’s ability to actively move a joint through its full range of motion with control. It’s not just flexibility—it’s strength, stability, and coordination working together so your joints can move the way they’re designed to.

For softball pitchers especially, shoulder mobility is a game changer. When your shoulders move well, you can generate power more efficiently, maintain better mechanics, and reduce unnecessary stress on the joint. That means better performance and a lower risk of overuse injuries.

One of the greatest weapons you can have as an athlete is simple: availability.
You have to be in the game to make an impact. It’s hard to accomplish great things when you’re constantly hurt… or even worse, watching from the sidelines.

That’s why mobility and joint health matter. Taking time to care for your body keeps you throwing, competing, and improving over the long run.

At Newman Performance & Wellness, we’re not afraid to slowwww things down and give our athletes’ bodies the love and care they need. Because longevity, resilience, and staying healthy will always beat short-term shortcuts. 🫶🏼🔥

03/09/2026

They just don’t listen…

Beautiful day for some big miles!! 😎🏃🏻‍♂️Every run is an opportunity to remind myself of two things.1. I can do hard thi...
03/09/2026

Beautiful day for some big miles!! 😎🏃🏻‍♂️

Every run is an opportunity to remind myself of two things.

1. I can do hard things & comfort is the enemy.

2. I can endure & push through when I wanna quit.

Everyone loves the beginning of the run.

Fresh legs. Easy miles.

But none of that builds you.

You’re built in the miles where your brain is screaming to stop.
You’re built when the pace hurts.
You’re built when every step feels like a mistake.

That’s the real run.

So how long can you hold the pace?
How long can you silence the lies?
How long can you endure?

Perfect running weather today - get out there & get in those miles! 💪🏼

“I can do all things through Christ who strengthens me.” -Philippians 4:13

03/08/2026

Sprinting is a foundational athletic skill because it maximizes power, strength, and coordination by engaging fast-twitch muscle fibers under high velocity. It improves acceleration, top-end speed, and metabolic conditioning while enhancing injury resilience through proper mechanics. 🧰 🚀

Congrats to everyone who reached top speed PR’s this week on the TRU GRIT!! Teegan held the prior athlete record of 18.3 mph & crushed it with 18.8 yesterday - way to go, bud!! 😤👏🏼

03/07/2026

In a world that constantly pressures you to fit in, have the courage to stand out. You weren’t created to blend into the crowd—you were created with purpose, with gifts, and with a calling that only you can fulfill. Don’t shrink who you are to make others comfortable. Be bold. Be faithful. Be everything God created you to be. 💪🏼🙌🏼

03/06/2026

Welcome, Drew! Pleasure meeting this dude last night. He’s gunna be waking up with sore calves this morning 🤣 Drew plays basketball & football. Can already tell he’s a stud & a hard worker - looking forward to seeing him consistently throughout the spring & summer. Let’s get to work, bud!! 💪🏼🔥

03/05/2026

You don’t need a gym membership or a bunch of fancy equipment to build real strength. 💪

Never underestimate the power of the basics: squats, planks, push-ups, and lunges. These simple movements, done consistently, can transform your strength, stability, and endurance.

This is the Cumulative Effect — the powerful outcome created by small actions repeated over and over for a long period of time. It might not feel like much in the moment, but those reps, those sets, those days of showing up… they add up.

Stay consistent. Stay disciplined. The results will follow. 🔁🔥

Warm welcome to new personal training client Jessi! So incredibly proud of her decision to grab her health by the horns ...
03/05/2026

Warm welcome to new personal training client Jessi! So incredibly proud of her decision to grab her health by the horns & get it back under control by moving more! Our plan is to structure her workouts to have 15% stretching/mobility, 60% strength training, 25% cardio/conditioning. Our #1 goal is to get her feeling better along with seeing muscle% go ⬆️ & body fat% go ⬇️ Can’t wait to watch her progress! 👊🏼💪🏼 LET’S GOOO!

So many of you adults out there if you’re honest with yourself have thrown in the towel on your fitness. Your health has gotten away from you and you keep making excuses. The cold blunt truth is you’re getting older and unless you change something it’s not getting better. There’s no magic pill or formula coming. It starts and stops with hard work and discipline. You’re not going to get sympathy because we all have good excuses - being healthy is in no way convenient for any of us.

Prioritizing your health & personal goals is never selfish. You and everyone around you will benefit & best of all - if you’re a parent, your kiddos will witness firsthand Mom/Dad leading by example and showing them how to prioritize their health. Our daily choices & decisions are impactful!!

Choose to lean into pain & suffering - that’s where growth happens 💪🏼👊🏼 & it’s ALWAYS WORTH IT!!

Address

Des Moines, IA
50317

Telephone

+15154940187

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