Beyond Performance LLC

10/10/2026

Put your feet up, it’s time to reset.

Time for a break after constantly grinding to prevent burnout and give the nervous system a chance to reboot. In a time of overstimulation it is also important to recognize when overload is occurring and what tools can be implemented to preserve energy and focus. At some point, we all need a break. These can be longer durations or even implemented daily. Even 10-20 minutes of being alone without any stimulus can go a long way.

10/03/2026

Taking in the views from the Pyramid of Tikal and navigating the cobblestone steps of the Copán ruins in Honduras. These are the moments that make the work worthwhile.

Annie came to Beyond Performance wanting to build confidence in her physical abilities, improve her health, and feel prepared for the demands of her upcoming trip. After months of consistent training, the trip objectives were achieved.

Training is about more than what happens in the gym. It’s about building the strength, capacity, and confidence to experience life to its fullest.

Annie’s journey is a reminder that investing in your health today helps open the door to experiences you want to enjoy tomorrow.

09/21/2026

No one else can do it for you. Others can help guide you, but at the end of the day, you have to show up for yourself. Being fully committed to the process is critical in change. The easiest part is becoming excited about change and claiming motivation. Change occurs when you consistently show up regardless of motivation, or when the excitement isn’t there. When it is time to work is when you find out how committed you really are. I am not saying this is easy, but this is where the magic happens. Consistency is a dead horse that needs to be beaten... well, consistently.

09/19/2026

09/15/2026

Explosive Coordination

Implementing speed training that emphasizes coordination patterns and key body segments better enhances performance and prepares for transitioning into season and competition speeds. Injury prevention also relies on timely coordination in neuromuscular activation. Hamstring strains do not necessarily occur because of weakness but can occur due to poor timing and activation in coordination sequencing. The best athletes tend to produce a lot of coordinated force in a minimal time.

09/11/2026

I will not ask someone else to do something I am unwilling to do myself. As I share with my patients and clients, I practice what I preach. Am I perfect? Absolutely not. I struggle. I have my bad days as a human.

But I believe there is value in actually living the principles you ask others to follow. When you experience the process yourself, comprehension becomes greater.

It’s easy to tell someone what they need to do. Ex*****on is a completely different world. Having the answers does not directly translate into ex*****on. When you’ve experienced the challenges, setbacks, sacrifices, and small victories firsthand, your ability to guide someone through that process becomes much more valuable.

The process does not need to be perfect. But the more consistency and effort, the greater the return on investment.

It is impossible to win when you don’t show up

09/10/2026

Change is Difficult

At the end of the day, the juice needs to be worth the squeeze. Whether you’re pursuing better health, becoming a better athlete, or accomplishing a major goal, you have to ask yourself:

Is the change more valuable than my current habits and lifestyle? Does the cost of the process outweigh the value of the outcome?

This is a tough and sobering internal conversation, but it needs to happen. Partial commitment and hope without a plan will not get the job done. Commitment is the driving predecessor to consistent ex*****on. And an honest, compelling “WHY?” provides the foundation to build on.
The desired change needs to be greater than the sacrifice required to achieve it. Change requires sacrifice. Giving up convenience, comfort, familiar routines, or habits that no longer serve you isn’t easy. Health is a prime example. If improving your health doesn’t feel more valuable than maintaining your current habits, change becomes difficult to sustain.

The goal is to create a compelling enough reason to change that the sacrifice becomes worthwhile. Make the reason to change greater than the reason to stay the same.

09/09/2026

Squat depth: The Great Debate

“You need to squat ass to grass.” “You shouldn’t squat that low.”

Well, which one is better? The answer depends on individual needs. Ensuring an individual can achieve full ROM is important for general function and mobility, with consideration of anatomical individualization.

You will hear hate towards full-depth squats with egregious claims that these are bad for your knees, joints, etc. This is purely a myth. As with any form of strengthening, squatting efficiently makes it easier to squat down to move objects, ascend and descend to a sitting position. Certain performance activities that require force production in a lower position also promote greater transfer. Limitations impacting squat ability are more harmful than routinely squatting as a form of exercise.

Partial ROM squats also receive a lot of criticism, but for various reasons. Recreationally squatting for health, then achieving greater depths is good for functional enhancement and preservation. However, for sprinters and jumpers, partial squat variations elicit greater transfer than full-depth squats into sprinting and jumping activities. Angular specificity and time to produce force are impacted by squat depth being important in training framework design. Jumpers and sprinters are likely to utilize full squats in the general preparatory phase to establish a solid foundation and then move to partial squats in the specific preparatory phase. Quarter squats receive a lot of hate from those who do not understand training transfer.

Individuals focusing more on specific muscular activation may preferentially choose a depth to create muscular isolation. Squats for general strength and function are best conducted at greater depths for functional preservation and efficiency in everyday life.