September 2017
Shout Out! 
I'm going to forewarn you there is going to be a fair amount of self-indulgent material within this particular article. 

I believe if you were to poll a number of business owners and ask them the biggest challenge they face you would hear the ability to scale and consistency of services.
Business owners can tend to be a bit ego driven (let's be honest with ourselves ;-)  Most of us feel as though our way of doing things is superior for a number of reasons.  

So when opening a business one of the most challenging parts is making sure that no matter who performs a task or interacts with customers the level of service is equal to or on par with what the owner would offer personally.  These are the thinks that keep owners up at night, the worry that when they absent the standards will take a nose dive.  This actually is the number one cause of burn out with in business owners, in the end if can feel easier to say "I'll just do it myself".

When Mary Beth and I set out to open the Performance Locker a little over 3 years ago our experience was no different.  The goal was to create a consistent experience in the training space; the fear was that it would be all over the map in terms of quality.

Fast forward to present day where I sleep soundly each and every night due to the amazing team of people that make up the JLP (Justice League of Performance).  I didn't really realize it until the other day but each and every time I attend a workout or class lead by a member of our team I get to show up as a participant and fully enjoy the experience not as an "owner" performing quality control.

I don't find myself judging, critiquing or looking for feedback to provide after the class, I am able to just enjoy and appreciate the experience.

The only reason I get to do this is because of the talent, knowledge and dedication of our amazing team.  I love every workout I get to take with Ben because he is a superb coach and programs great workouts.  Every experience with Sam is rejuvenating and replenishing for both body and soul.  Classes with Charise are an opportunity to explore a new world of movement that is challenging and exciting.  Maureen has a way to test my limits and take me places I didn't think I could go.  Boxing with Steve revels new tactics and details involved in combat sports helping me grow and expand my skill set.  Paige's classes are joyful; light hearted and unique with masterful teaching and wonderful additions (singing bowls J

What I'm always left with is a deep appreciation and admiration for the talents and skills that our team possesses.  That and an overwhelming sense of gratitude they choose to share those gifts with me and our members every day.
-- Casey  
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How far would you pedal for donuts?
The Great Donut Roll A Fundraiser for Thunder Bay Trails Assocation
Saturday, October 7th 8am - 12pm

Do you like cycling? Do you like doughnuts? Do you like helping o
ur local c ommunity? Then my friends, this is the event for you! Join us for the Great Donut Roll a fundraiser for the Thunder Bay Trails association Saturday, October 7th, 8am - 12pm! Come along as we tour the majestic, rolling country side of Northeast Michigan in the full splendor of fall colors.  Our 50 mile ride will take us to Knaebe's M mmunchy Krunchy Apple Farm near Rogers City where you can feast on fresh made cider mill doughnuts, fresh apples and a number of other treats. Trust us when we say donuts you rode 50 miles for taste much better!Plus the ride helps ease the guilt of eating a half dozen by yourself!  ��  

Two Options Available to Sign Up:
Ride Only, $20. Registration Included:
  • SAG vehicle supported ride.  SAG vehicle will have extra water, lite snacks, tire pump and patch kits plus will be happy to carry any of your extra gear or items you wish to shed during the ride
  • 2 SAG stops along the way with lite refreshments
  • 2 fresh cider mill donuts and a glass of apple cider at our destination.
Ride + T-shirt, $40.  Registration Included:
  • Everything above plus a Great Donut Roll T-shirt to add to your collection.

Ride will leave from the Performance Locker at 8am on Saturday morning.  Doors and same day registration will open at 7am.  Riders are welcome to come early for free coffee and
light, pre-ride warm up with tissue work.

We should arrive at the orchard sometime around noon on Saturday. Family are welcome to join the group at the orchard and enjoy the rest of 
what we hope to be a beautiful afternoon. Please note transportation will not be provided back into town, please make arrangements to get you and your bike back into town after the ride.

Click Here  
» To Sign Up for the Great Donut Roll Ride! 
PL Yoga Classes: So popular we had to add more!  
New! Community Yoga Classes! 
Sat. Sept. 30th at 11:30am
Tues. Oct. 10th at 7:30pm
Sat. Oct. 28th at 11:30am 

Community Yoga Classes will now be offered twice a mo nth at a special drop-in rate of $10. You can sign up ahead of time or just pop-in. Bring your own mat/props or borrow ours. Stay up to date on these classes by following our Facebook page, Instagram, or view our class calendar. Community Yoga seeks to offer space where you can bring a friend who has been wanting to try yoga at PL. The classes are appropriate for all levels and will provide an environment of welcoming camaraderie.

Click Here  to Register for Community Yoga on September 30th at 11:30am!     

Gentle Yoga 
Friday at 10:30am - 11:30am
Saturday at 8:30am - 9:30am 

A gentle way to approach yoga. Restore and relax the body's energy with supported yoga postures and breath exercises. Great for beginners or experienced practitioners alike. We welcome all shapes, sizes, and ages.

Gentle Yoga is Perfect For...
  • Beginners and advanced practitioners
  • Individuals seeking stress relief
  • Great for individuals with busy schedules! This class is drop in friendly
  • Love high intensity work outs? Gentle Yoga is the bread to your butter
Why is Yoga at Performance Locker different? Our low teacher-to-student ratio ensures that you are learning while you practice. This smaller group size allows you to feel successful in your practice no matter where along the journey you may enter. Gentle adjustments to form, along with positive guidance make for a rewarding experience that you can build on. 

Relax  Click Here to Sign Up for Gentle Yoga
Eating with the Seasons! 
Zucchini Fritters! 

What You Need...
  • 1 1/2 pounds zucchini, grated
  • 1 teaspoon salt
  • 1/4 cup all-purpose flour
  • 1/4 cup grated Parmesan
  • 2 cloves garlic, minced
  • 1 large egg, beaten
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil
How To Make It...
  1. Place grated zucchini in a colander over the sink. Add salt and gently toss to combine; let sit for 10 minutes. Using a clean dish towel or cheese cloth, drain zucchini completely.
  2. In a large bowl, combine zucchini, flour, Parmesan, garlic and egg; season with salt and pepper, to taste.
  3. Heat olive oil in a large skillet over medium high heat. Scoop tablespoons of batter for each fritter, flattening with a spatula, and cook until the underside is nicely golden brown, about 2 minutes. Flip and cook on the other side, about 1-2 minutes longer.
  4. Serve immediately
Why You Should Be Eating with the Seasons
By consuming foods that are in season we give our bodies a wider variety of vitamins, minerals, and nutrients. Freshly picked fruits and vegetables are more nutritious. Simply put, Mother Nature knows best; she grows exactly what your body needs, when you need it most. Eating with the Seasons is a simple way to become more in tune and grounded with the world around you. Give it a try and let us know how you feel.

Find More In Season Recipes & Foods  » Click Here!
Training VS Working Out
Truly understanding a word or phrase empowers us to take action. While m isunderstanding, or having an inaccurate definition of something, can set us up for failures, both subtle and obvious.

There is a fundamental difference between "Training" and "Working Out".  Not understanding the difference between the two can set us up for an ineffective and frustrating path. A path that can lead to injury or at best, decreased or unrealized results.

Let's start look at effective working definitions for the two phrases;

train·ing ( ˈtrāniNG)
  1. the action of teaching a person a particular skill or type of behavior.
At Performance Locker this means deep movement practice.  Training is always centered around quality not quantity.  Training is learning how to make the easy stuff hard.  Training looks to find imbalances and work through them not around them.  Training corrects, opposed to modify.

Working Out
work·out ( ˈwərkˌout)
  1.  a practice or exercise to test or improve one's fitness for athletic competition, ability, or performance
This is often described as pushing limits. Driving past current comfort levels.  Learning how to apply the lessons from "training" into real world activities/environments.  Practicing the ability to maintain proper movement/technique when fatigued or uncomfortable. Maintaining form and movement quality in high volume situations.

Why is understanding the difference so important?

Find Out Why!  » Click Here to Continue Reading!
Sound Healing Sessions with Paige Trisko RYT 200
We get it. You're looking at this picture wondering how a few things that look like they could be from the kitchen possibly help to improve health and wellbeing. And you're not eating healthy salads out of them? What gives?

What you are looking at are Singing Bowls. Singing bowls are actually a type of bell. Rather than hanging inverted or attached to a handle, singing bowls sit. The rim vibrates to produce sound characterized by a  frequency with harmonic overtones.  Sound and vibration of singing bowls resonates helping individuals to r elax, meditate, heal emotionally, physically, and spiritually.

The bowls assist in stress reduction and have the ability to alter consciousness by creating a deep sense of peace, wellbeing, and health.

Sound healing has also been shown to be effective in physical healing including cancer, arthritis and autoimmune disease through reduction of stress and aiding in pain management by moving the frequency of brain waves into frequencies inducing deep meditative and peaceful states to promote healing.

The history of Tibetan singing bowls is quite mysterious with many more questions than answers. What is known is the bowls predate Buddhism and while often called Tibetan, the bowls are present throughout the Himalayan regions.  While ancient bowls do exist, many were destroyed during an earthquake. The traditional methods of producing bowls are not well known so many contemporary bowls are machined instead of the traditional hand-hammered techniques. 

Paige Trisko, RYT 200, currently uses contemporary bowls handmade in Nepal by artisans immersed in traditional bowl making. She is sharing her training and knowledge of using Singing Bowls as a healing modality through Sound Healing Sessions at Performance Locker.

What can you expect from your sound healing session? At your session, you will be greeted by Paige and have a short conversation about anything coming up for you or questions you have prior to the practice. During your session, you will lay in a comfortable reclining position on a padded yoga mat in the Chakra room while Paige evaluates and treats. You will have the option to have bowls resting on your body or to simply be immersed in sound. In addition, Paige will use the sound to assist in balancing and aligning the energy chakras of your body. Some individuals experience strong emotions during therapy sessions, others experience deep sleep, dreams, and even hallucinations. Individuals have reported feeling different frequencies in different areas of their bodies, while still others say they simply feel more relaxed. Any and all responses are appropriate. 

If you are interested in experiencing Sound Healing in a safe environment, with a knowledgeable practitioner, then this is for you.

Cost: $60/60 min or purchase a 5 pack of sessions for $250!

Sound Healing Sessions Booked By Appointment - To Book Yours 
E-mail » or call 989.884.1702. 
Adventure Time! Thompson Harbor State Park!  
Conveniently located right on US-23, the main route up the sunrise side of Michigan,Thompson's Harbor is an undeveloped and lightly used st ate park that contains miles of spectacular Lake Huron shoreline. The 5,247-acre park includes 7.5 miles of Great Lake shoreline and is the largest unit on the east side of the state but is best known for having the world's largest population of dwarf lake iris.
Due to the limestone character of the land, the park's terrain includes whitish marl marshes, shallow lakes, and old shorelines of cobblestone that today are traversed by the trails. Wildlife ranges from more than 100 species of birds, including nesting eagles, to deer, coyotes, and even black bears. You will also find pristine sand dunes to explore.

The limestone also makes mountain biking, disdained or prohibited in many fragile lakeshore parks, an ideal activity at Thompson's Harbor. Off-road cyclists for the most part bounce along the rocky terrain following a trail system that holds up well under knobby tires spinning along the shoreline. The ride at Thompson's Harbor may be jarring at times but the park makes for a level, non-technical ride that is extremely scenic.

The park's best known natural feature, one that attracts a number of naturalists, are its colonies of dwarf lake iris. The smallish purple flower is a federally threatened species found only in Michigan, Wisconsin and parts of Ontario along the shores of Lake Michigan and Lake Huron. The flower is easy to spot in Thompson's Harbor because its preferred habitat are old beach ridges of limestone, something that is abundant in the park. Arrive in June and you'll more likely be overwhelmed by the large number of lady's slipper orchids encountered here.

Click Here »  to Learn More about Thompson State Park! 

PL Community Feature with Major League Fishing! 
Paddle Boarding with Major League Fishing
Paddle Boarding with Major League Fishing
In this Community Feature from the Outdoor Channel's Major League Fishing TV show. MLF reporter Aly Akers and MLF bass fishing professional Keith Poche, head out with our very own Casey Stutzman owner of Performance Locker, to see what stand up paddle boarding is all about! 

We had so much fun with MLF and are so grateful for the opportunity to be featured! Thank you Major League Fishing! 

Click Here  » t o Learn More about Stand Up Paddle Boarding at PL!
Stock Up on Roxy + Quiksilver Gear! 
Let's face it, the weather in our area can be unpredictable at times. If you're looking to extend your SUP season a little neoprene can go a long way. 

We are proud to give our community access to high-quality durable and stylish gear that they can rely on. We offer Quiksilver and Roxy wetsuits, jackets, SUP yoga gear, surf booties, performance PDFs and anything else you might need to get on the water when the temps are anywhere below "ideal".  Ladies, stay warm and stylish out on the lake this summer in these fresh prints from Roxy! 

Stop into the studio or check out our  online store  to see items we have in stock, don't see what your looking for or have questions on what to buy?  call 989-884-1702 or email and we will hook you up.

Performance Locker

1302 S. State Avenue, Alpena MI 49707

989-884-1702   |   |