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Monday 5am - 7pm Tuesday 6am - 7pm Wednesday 5am - 7pm Thursday 6am - 7pm Friday 5am - 5pm Saturday 8am - 11am Sunday 6am - 11am

VIDA Performance

VIDA Performance focuses on personal training, group training and Corporate Health and Wellness on-s

VIDA Performance focuses on Functional-personal training, group personal training, Athletic Performance, Nutrition/Health Coaching and Corporate Health and Wellness on-site programing. To us, fitness and coaching are much more than just exercising. VIDA Performance embraces a holistic approach to wellness with the goal of creating an overall healthier state of living. Our unique approach benefits people of all ages and all physical abilities, because we recognize that fitness training needs to be customized. We believe that even small changes in our overall fitness can have a significant impact on our health and well-being. VIDA Performance wants to help you ignite the inner strength and confidence that come with being more physically fit.

03/23/2026

🔥 CORE CRUSHER 🔥

300 reps.
8 moves.
One strong, resilient core.

1️⃣ 50 Crunches
2️⃣ 50 Russian Twists
3️⃣ 40 Leg Drops
4️⃣ 40 Scissors
5️⃣ 40 Plank Shoulder Taps
6️⃣ 40 Toe Touches
7️⃣ 30 Bicycle Crunches
8️⃣ 10 Sit-Ups

This isn’t just about abs…
It’s about stability, power, and protecting your body for everything you love to do.

💥 Show up
💥 Stay consistent
💥 Finish strong

Who’s trying this with us? 👇

03/17/2026

Runners & Cyclists—don’t skip this 🔥

Before you log miles, wake up your glutes.

Sitting, driving, and repetitive motion can leave your glutes “asleep”…
which means your knees, hips, and low back pick up the slack 👎

Add this 2–3 min band warm-up:
• Glute bridges → activate + stabilize hips
• Lateral band walks → fire up glute med (key for knee tracking)

Why it matters:
• Better power output 🚴‍♂️🏃‍♂️
• Improved alignment (less knee pain)
• Reduced injury risk
• More efficient stride & pedal stroke

Move better → perform better → stay injury-free

Need help dialing in your warm-up?
👉 Book your assessment at VIDA Performance

MoveWellLiveWell

03/16/2026

“Most women are not eating enough protein at lunch…”

Struggling to get 30g of protein at lunch?

Many women—especially in their 40s and 50s—aren’t eating enough protein, which can lead to:

• loss of muscle
• slower metabolism
• stubborn belly fat
• afternoon energy crashes

A simple goal:
Aim for 30–35g of protein at lunch.

It helps support:
✔ muscle
✔ metabolism
✔ hormone health
✔ fewer cravings

Swipe for quick, easy lunch ideas you can make in minutes.

Save this for your next grocery trip.

If meal planning feels overwhelming, we can help.

Book your health coaching appointment at VIDA Performance.

Move Well • Live Well

MoveWellLiveWell

03/10/2026

Women 40+ / 50+ — supporting your body becomes even more important during peri-menopause and menopause.

A few supplements that may help support:
• Muscle
• Metabolism
• Hormone balance
• Recovery
• Bone health

But supplements alone aren’t the answer. Strength training is key.

At VIDA Performance, we specialize in helping women navigate peri-menopause and menopause through smart strength training and functional fitness.

👉 Need help? Book your assessment today.

StrongWomenAgeBetter FunctionalTraining WomenWhoLift

03/04/2026

Speed and power matter — but so does stability.

At VIDA Performance our athletes train to:

✔ Move efficiently
✔ Reduce injury risk
✔ Build sport-ready strength

Train for performance. Train for durability.

03/03/2026

Adding a BOSU to your workouts isn’t about making things fancy — it’s about making your body smarter. 🔵

✔ Improves balance
✔ Builds joint stability
✔ Fires up your core
✔ Trains real-life strength
✔ Helps reduce injury risk

At VIDA Performance, we train for strength that carries into life.

02/24/2026

🔵 Female Youth Athletes — Train Smart With Your Cycle

Your hormones shift all month…
and smart training shifts with them.

When you understand your cycle, you can train harder, recover better, and reduce injury risk. 👇

🟦 Follicular Phase (Days 1–13)
Focus:
• Build strength
• Increase intensity
• Skill development

Watch for:
• Low iron/energy during early period days
• Ease in if cramps or fatigue are high

⸻

🟨 Ovulation (~Day 14)
Focus:
• Peak power
• Speed & agility
• Heavy lifts / max effort

Watch for:
• ⚠️ Higher ACL/ligament injury risk
• Prioritize good landing mechanics
• Emphasize warm-up & stability work

⸻

🟩 Luteal Phase (Days 15–28)
Focus:
• Maintain strength (early phase)
• Conditioning
• Recovery & mobility (late phase)

Watch for:
• Increased fatigue late phase
• Higher body temperature
• Possible drop in coordination late phase

⸻

✨ Bottom line:
Train WITH your body — not against it.

At VIDA Performance, we help female athletes build strength, stay healthy, and perform at their best all month long.

💙 Move Well. Live Well.

02/19/2026

🔥 Struggling with belly fat during perimenopause or menopause?

One missing piece might be leucine — the amino acid that helps switch on muscle protein synthesis (MPS).

💪 Why it matters:
• Triggers muscle repair & growth
• Helps preserve lean muscle as hormones shift
• Supports metabolism (hello, stubborn belly fat)
• Especially important for women 40+

✨ Aim for ~2–3g leucine per meal
(from quality protein or amino supplements)

At VIDA Performance, we help you train AND fuel smarter for strong, resilient aging.

02/18/2026

Instability builds real-world strength.
Adding tools like a BOSU to a single-leg RDL challenges balance, improves joint stability, and strengthens the muscles that keep you injury-free in sport and everyday life. Train smart, not just heavy.

02/11/2026

Get on your knees… and get stronger.

Kneeling exercises fire up your core, improve hip mobility, and build better posture—perfect when you’re on the road and working with minimal equipment.

Sometimes getting down is the best way to level up. 💪

02/10/2026

Band-Resisted Dumbbell Bench Press

Bands add tension through the entire press to help athletes build strength that carries over to sport.

• Builds pressing strength through full range
• Improves shoulder stability & control
• Develops sport-ready upper body power

Train strength that transfers beyond the weight room.

ResilientAthletes

Address

674 Unionville Road, Unit 102, Kennett Square
Kennett Square, PA
19348

Opening Hours

Monday	5am - 7pm
Tuesday	6am - 7pm
Wednesday	5am - 7pm
Thursday	6am - 7pm
Friday	5am - 5pm
Saturday	8am - 11am
Sunday	6am - 11am

Telephone

+13025453678

Website

http://Vidaperformance.com/

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