Brown Fitness and Performance

Brown Fitness and Performance We help local professionals lose weight, be athletic and work around injuries.

🏋️‍♀️ Exercise of the Day: Step-UpsThis move looks simple, but it's one of the best for building real-world leg strength...
09/14/2026

🏋️‍♀️ Exercise of the Day: Step-Ups

This move looks simple, but it's one of the best for building real-world leg strength.

How to do it:
1️⃣ Step onto a box or sturdy bench with one foot
2️⃣ Drive through that heel to stand fully on top
3️⃣ Control the way back down — don't just drop
4️⃣ Switch legs and repeat

Modification: Use a lower step if a full box feels too high, or hold onto something sturdy for balance support.

Strong legs aren't just for the gym — they're for everyday life.

👇 Try these this week and let us know how they feel!

📍 Brown Performance, Broadview Heights
🌐 www.brownfitnessandperformance.com

🥗 Not all "healthy" foods are helping your fat loss goals.Some foods have a healthy reputation but can quietly stall pro...
09/13/2026

🥗 Not all "healthy" foods are helping your fat loss goals.

Some foods have a healthy reputation but can quietly stall progress if you're not paying attention to portions:

🔹 Granola & trail mix — calorie-dense, easy to overeat by the handful
🔹 Smoothies — can pack 500+ calories fast between fruit, juice, and add-ins
🔹 Nut butter — great for you, but 2 tbsp is ~200 calories, and it's easy to eat way more
🔹 Dried fruit — concentrated sugar and calories compared to fresh fruit
🔹 "Healthy" store-bought snack bars (even many protein bars)— many are closer to candy bars nutritionally than they let on

These aren't "bad" foods — they're just easy to underestimate. Portion awareness matters even with healthy choices.

👇 Which one of these surprised you the most?

📍 Brown Performance, Broadview Heights
🌐 www.brownfitnessandperformance.com

09/11/2026

🚶‍♀️ Weekend Challenge: 8,000 Steps + Protein With Every Meal!

Want a simple challenge for this weekend?

For ONE day, focus on just two things:

👟 Hit 8,000 steps
🥩 Include a protein source with every meal

That’s it.

No perfect diet. No crazy workout. Just two simple habits that can help you move more, support your muscles, and stay consistent.

Break your steps into smaller walks if needed, and keep protein simple—eggs, Greek yogurt, chicken, fish, cottage cheese, beans, or another favorite.

💪 Your challenge: Pick Saturday or Sunday and get it done!

👇 Who’s IN? Comment “I’M IN” and tell us which day you’re doing it!

🏋️‍♀️ Equipment Tutorial: Lat Pulldown—3 Setup Mistakes to AvoidThe lat pulldown is a great exercise for building a stro...
09/10/2026

🏋️‍♀️ Equipment Tutorial: Lat Pulldown—3 Setup Mistakes to Avoid

The lat pulldown is a great exercise for building a stronger back and upper body—but your setup matters.

Watch out for these 3 common mistakes:

❌ Seat or thigh pad isn’t adjusted
Set the pad so your legs stay comfortably in place.

❌ Using too much weight
If you have to swing or lean way back to move the weight, lighten it up.

❌ Pulling the bar behind your head
Keep the movement in front of you and pull the bar toward your upper chest with control.

💪 Good setup. Good form. Then add weight.

Not sure how to set up a machine at the gym? Ask us—we’re happy to help.

👇 Which piece of gym equipment would you like us to break down next?

🍂 Looking for 5 Women Ready to Get Stronger This Fall!If you’ve been saying, “I need to get back into a routine,” this c...
09/09/2026

🍂 Looking for 5 Women Ready to Get Stronger This Fall!

If you’ve been saying, “I need to get back into a routine,” this could be your time.

We’re looking for 5 women who want to spend the next few weeks:

💪 Getting stronger
📏 Working toward losing inches
⚡ Improving energy
🏋️‍♀️ Learning how to exercise safely and confidently
📅 Building a routine they can actually stick with

You don’t need to already be in shape.

You don’t need to know what to do in the gym.

And you definitely don’t need extreme workouts.

You just need to be ready to start.

🍂 Ready to make this your strongest fall?

👇 Comment “FALL” or send me a message, and I’ll give you the details.

Address

6100 W Creek Road Suite 250
Independence, OH
44131

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 7pm
Saturday 7am - 1pm

Telephone

+14405701071

Website

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