VIDA Performance

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.

30 Minutes. Full Body. Done. 🔥Strength training + HIIT = the ultimate combo for building muscle, boosting metabolism, an...
04/21/2026

30 Minutes. Full Body. Done. 🔥

Strength training + HIIT = the ultimate combo for building muscle, boosting metabolism, and improving endurance 💪

This isn’t just about burning calories…
It’s about getting stronger, moving better, and feeling powerful in your body.

Workout Format:
✨ 10 reps of each exercise
✨ Complete all movements = 1 round
✨ Repeat for 30 minutes at your own pace

Go heavy enough to challenge your strength, but keep moving to get that heart rate up 🔄
➡️ I used 25lbs

Remember…
👉 Strength keeps you strong for life
👉 HIIT keeps your heart healthy and efficient

Move well. Live well.

If you need help building workouts that actually work for YOU, we’ve got you at VIDA 💙

WomensFitness FitnessMotivation VidaPerformance StrongerEveryDay

30 Minutes. Full Body. Done. 🔥Strength training + HIIT = the ultimate combo for building muscle, boosting metabolism, an...
04/21/2026

30 Minutes. Full Body. Done. 🔥

Strength training + HIIT = the ultimate combo for building muscle, boosting metabolism, and improving endurance 💪

This isn’t just about burning calories…
It’s about getting stronger, moving better, and feeling powerful in your body.

Workout Format:
✨ 10 reps of each exercise
✨ Complete all movements = 1 round
✨ Repeat for 30 minutes at your own pace

Go heavy enough to challenge your strength, but keep moving to get that heart rate up 🔄
• I Used 25lbs

Remember…
👉 Strength keeps you strong for life
👉 HIIT keeps your heart healthy and efficient

Move well. Live well.

If you need help building workouts that actually work for YOU, we’ve got you at VIDA 💚

WomensFitness FitnessMotivation VidaPerformance StrongerEveryDay

Strength = IndependenceWant to stay independent as you age?It starts with strength.Being able to get up from a chair…Wal...
04/13/2026

Strength = Independence

Want to stay independent as you age?

It starts with strength.

Being able to get up from a chair…
Walk up stairs…
Catch yourself if you lose your balance…

👉 That’s not luck—that’s training.

At VIDA Performance, we focus on helping you build the kind of strength that supports your everyday life.

Because it’s not just about working out…
It’s about living well.

✨ Stay strong. Stay independent.

👉 Ready to feel more confident in your body?
Book your assessment today.
FunctionalFitness HealthyAging

Golf season is here… ⛳️ are you ready?Before you chase distance, let’s talk rotation 🔄Your power, consistency, and injur...
03/31/2026

Golf season is here… ⛳️ are you ready?

Before you chase distance, let’s talk rotation 🔄
Your power, consistency, and injury prevention all start with how well your body moves through rotation.

If your T-spine, hips, and shoulders aren’t working together, you’re leaving yards (and performance) on the table.

That’s why we love:
✔️ PVC rotations
✔️ Arm swings
✔️ Squat rotations
✔️ Book openers w/ band

These help you:
✨ Improve swing mobility
✨ Generate more power
✨ Protect your low back & shoulders
✨ Move more efficiently on every swing

At VIDA, we don’t guess—we coach with purpose.
As Titleist Performance Certified coaches, we know exactly how to help you move better, swing better, and play pain-free all season long.

👉 Ready to level up your game this season? Let’s get you there.

🔥 CORE CRUSHER 🔥300 reps.8 moves.One strong, resilient core.1️⃣ 50 Crunches2️⃣ 50 Russian Twists3️⃣ 40 Leg Drops4️⃣ 40 S...
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? 👇

Runners & Cyclists—don’t skip this 🔥Before you log miles, wake up your glutes.Sitting, driving, and repetitive motion ca...
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

“Most women are not eating enough protein at lunch…”Struggling to get 30g of protein at lunch?Many women—especially in t...
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

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

🔵 Female Youth Athletes — Train Smart With Your CycleYour hormones shift all month…and smart training shifts with them.W...
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.

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

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