Performance 1st, LLC

We are your family’s one stop shop for all your fitness needs. From personal training and nutrition coaching to youth sports camps and classes.

Sports & Fitness Instruction

Operating as usual

‼️SHARE THIS POST‼️JOIN US as we host a socially distanced workout session with @integrativechiro_va next Thursday September 3rd. The workout will be outside in the parking lot of @integrativechiro_va.
Make sure to message us today for more information and to let us know if you can make it!
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#performance1st #loudouncounty #loudouncountyva #leesburgva #localbusiness #collaboration #smallbuisness #getfit #ashburnva #localworkout

TRAINING MODIFICATIONS

‼️Challenge yourself today‼️ Whether you are trying a 1 arm pull-up or trying to complete 5 consecutive push-ups. There is always a place for you to start.
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I am using a band to assist in this 1 arm pull-up. Take this idea into your training, if there is something that you cannot do, DON’T give up - find a way to get it done. It may not look perfect and you may fail but if you keep getting back up, you will find success in the end.
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DM us for personal training programs and online coaching. We will give you the tools to reach your goals.

RECIPE OF THE WEEK - This week we are featuring Orange Chicken and Broccoli.
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INGREDIENTS

•2lbs Chicken Breast (cur into small chunks
•12oz bag of broccoli
•1/4 cup G Hughes sugar free orange ginger sauce
•Tsp of salt and pepper
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INSTRUCTIONS
Sauté the chicken in a skillet with a tbs of olive oil, add in your salt and pepper while cooking (about 10 mins) On the side - steam broccoli prepare the orange sauce. Add sauce to chicken and stir. Once mixed well add broccoli and stir.
Serve over a bed of brown rice or eat as is and enjoy.
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#performance1st #nutrition #healthyeats #eatinghealthy #healthylifestyle #healthyfood #vegetables #broccoli #chicken #explorepage #leanmeals #consistency #portioncontrol #getfit

⚠️WARNING⚠️ If you want a good burn, give this workout a try. I promise you your glutes will be feeling it the next day. You will see a lot of dynamic movements here, but don’t let that stop you, you can alter the high impact movements for lower impact. DETAILS BELOW⬇️⬇️⬇️
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💪WORKOUT💪
Complete in 32 minutes or less, I finished in 24:03.

1️⃣ 5 Burpee tuck jumps or Burpee step ups
2️⃣ 16 Jump Lunges or regular lunges

REPEAT 10x
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3️⃣ 1000m run or 4 minutes of cardio
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4️⃣ Box Jumps or step ups
5️⃣ Cross-back Lunges

REPEAT 10x
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5️⃣ 50 Russian Twists (L+R=1)

No matter your goals you can’t get there without INVESTING in the process. The discipline in trusting the process is what will get you to the goal(s) that you want! 💯








#performance1st #saturdaymorning #motivation #motivationalquotes #inspiration #inspirationalquotes #inspireothers #goals #process #investinyourself #trusttheprocess

HUGE SHOUTOUT to @integrativechiro_va and the Loudoun community for showing up for a socially distanced workout this evening. It got a little warm but everyone did a phenomenal job. Stay tuned for our next outdoor workout.

ATTENTION: If you are a current client or have worked with us in the past please help support us by writing a review on google and Facebook. Our Facebook link is in our bio and you can type in “Performance 1st” on google to find us there. We appreciate your support- THANK YOU

Don’t give up your time is coming! 💯
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#performance1st #baberuth #quoteoftheday #motivate #inspire #perserverance #keepgoing #dontgiveup #hardwork #explorepage #getfitstayfit #mentality #positiveenergy #mindset #mindsetmatters #personaltrainer #onlinecoaching

‼️FULL BODY HIIT‼️ Tag your workout buddy in the comments and complete this workout today! Don’t forget to tag @performance1stathletics
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FOLLOW⬇️⬇️⬇️
@performance1stathletics
@performance1stathletics
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💪WORKOUT💪

☑️ 30 seconds each exercise
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1️⃣ Mountain Climbers
Modification: wall sprints

2️⃣ Squat Jacks
Modification: squats

3️⃣ Bench Dips
Modification: Tricep Ext.

4️⃣ V-Ups
Modification: Flutter Kicks

5️⃣ Box Jumps
Modification: Step ups

6️⃣ Jumping Jacks

7️⃣ Decline Push-ups
Modification: Knee or wall push-ups

☑️ Complete 4 Rounds














#performance1st #boswellfit #performbetter #cf #cfwarrior #cysticfibrosisawareness #cysticfibrosis #roguefitness #deepcreeklake #lean #fullbodyworkout #exercise #motivation #fitnessmotivation #fitness #getfit #crossfit #cfw #cpt #1stphormathletesearch #1stphorm #training #trainer #ashburnva #loudoununited #loudouncounty #womenshealth #menshealth #stayactive

💯 If it was easy everyone would be doing it, do something great today, so you can be ahead of the competition tomorrow.
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#jerryrice #sanfrancisco #49ers #performance1st
#motivation #motivationalquotes #exercisemotivation #motivate #stayhungry #compete #accomplished #loudouncounty #loudouncountyva #loudounva #ashburnva #leesburgva #inspire

‼️ACCELERATE‼️Working on accelerating through resistance. Thanks @sklz for the tools. This trainer helps athletes build their lower body and leg power through overload training. 💪
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FOLLOW ⬇️⬇️⬇️
@performance1stathletics
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Photo Credit: @lailarossi 🎥
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#performance1st #roguefitness #sklz #sklztraining #performancetraining #fitkids #oaktonva #youthfitness #youthathletes #accelerate #speedtraining #explorepage #summer #getfit #resistancebands #resistancetraining #personaltrainer #coach

Whatever you are working towards - DON’T GIVE UP! The road to success isn’t always easy and there is always going to be road blocks. Keep moving forward - NEVER BACK.












#performance1st #roguefitness #motivationalquotes #dontgiveup #believeinyourself #trusttheprocess #dontlookback #keepmoving #forwardneverback #forward #goalsetting #future #exercisemotivation #fitnessmotivation #workoutmotivation #personaltrainer #onlinecoach #loudouncounty #loudounva #fairfaxcounty #fairfaxcountyva

‼️AS MANY ROUNDS AS POSSIBLE (AMRAP)‼️- set your own reps for this 15 minute workout. 💪
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1️⃣ Hill Sprints 👉30-40yds -
2️⃣ Pushups 👉 25 -
3️⃣ Reverse ➡️FWD Lunges 👉 24 -
💪💪 Repeat for 15 minutes, see how many rounds you can complete.
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Modify this workout by walking the hill, Knee pushups, and split lunges. Change the reps up - start small then work your way up to more reps. YOU GOT THIS😤
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FOLLOW ⬇️⬇️⬇️
@performance1stathletics
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#performance1st #boswellfit #roguefitness #cardio #amrap #amrapworkout #lunges #pushups #performbetter #1stphorm #lean #womenshealth #menshealth #mountainmama #wv #countryroads #getfit #lean #outdoorworkout #hillworkout #explorepage #cysticfibrosis #cfawareness #cfwarrior #cysticfibrosisawareness #fitnessmotivation #exercisemotivation #hiitworkouts #hiitworkout #endurance #motivate

‼️ATTENTION FIELD HOCKEY ATHLETES‼️ It’s time to start getting ready for the 2020 season. Get you skills in top shape before you get with your team, you don’t want to be rusty going into camp. Coach Erin Keenan is a certified level 1 USA Field Hockey coach and has 5 years experience at the club and high school level. She has worked with numerous athletes and will have you prepared going into the season. DM or Email us for more details.
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Follow ⬇️⬇️⬇️
@performance1stathletics
@performance1stathletics
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#performance1st #usafieldhockey #fieldhockey #highschoolsports #loudouncounty #loudouncountyva #fairfaxva #fairfaxcountyva #northernva #northernvirginia

HAPPY FATHERS DAY to all of you amazing dads out there. Enjoy your day and may it be a blessed one.

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#fathersday #performance1st

“Never say never because limits, like fears, are often just an illusion.” – Michael Jordan

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Keep grinding, don’t let anything hold you back! No matter the situation, YOU can push through. Believe in yourself and don’t look back!









#performance1st #roguefitness #1stphorm
#personaltrainer #performbetter #underarmour #motive #riseup #keepgrinding #neversaynever #pushyourself #boswellfit #motivationalquotes #getbetter #onlinecoach #loudouncounty #loudounva #northernva #explorepage #menshealth #womenshealth #movement #getfit #nowisthetime #getafterit #keepmotivating #inspiredaily #inspirationalwords

‼️CHICKEN ENCHILADAS‼️ Try our recipe of the week for dinner tonight. Click the link in our bio for the full recipe. 😋
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FOLLOW ⬇️⬇️⬇️
@performance1stathletics
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DM for nutritional advice and fitness programs
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#performance1st #nutrition #chickenrecipes #enchiladas #chickenenchiladas #tortillas #vegetables #recipeoftheday #cfnutrition #cysticfibrosisawareness #deliciousfood #leanmuscle #getfit #boswellfit #personaltrainer #1stphorm #1stphormathletesearch

😤SPEED KILLS and there is no better way to get faster than to have something push you towards that goal, in this case it’s a #medicineball •
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This drill forces you to speed up, and move through 2 different planes of motion. Which comes with many variables in order for you to catch the ball at the end. •
🔥Med Ball Slam: This motion needs to be performed with power. Failing to have force behind the slam with decrease your chance in catching the ball in the end. •
🔥Jump #1: The initial jump needs to be explosive to get you to go as wide as possible. •
🔥Jump #2: When your opposite foot hits the ground it’s all about getting back to the ball, which forces you to SPEED up. •
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Drill Credit ⬇️⬇️⬇️
@realgame.athletics
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#speedkills #performance1st #explode #power #medball #planesofmotion #educateyourself #sportsperformance
#boswellfit #cfwarrior #cfawareness #sportspecific #explosivetraining #sportstraining #trainhard #training #personaltrainer #onlinecoach #getafterit #fridaymotivation

‼️TOP 5 TRX EXERCISES ‼️ Checkout our new blog post, coach Boswell talks about his top 5 exercises to implement in your training program. 📖

LINK ⬇️⬇️⬇️

https://www.performance1stathletics.com/blog/boswellfit-2

[05/19/20]   200 LIKES! Thank you for everyone's support. We are committed to bringing you more fitness and nutrition content each week.

Lower Body and Core Workout

[05/16/20]   Join us tomorrow at 10am for a virtual workout with Adam Boswell. Get ready to work 💪

The Grind

Join Dean and Adam Boswell this Friday at 10am Central 11am Eastern on Facebook Live!!!
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Adam began his career in the sports and fitness industry at Shepherd University serving as an assistant football coach for 4 years while earning his bachelor’s degree. He is a certified personal trainer through the National Academy of Sports Medicine (NASM). In addition, he has received NASM certifications as a Fitness Nutrition Specialist and Performance Enhancement Specialist. Adam works with clients of all ages including, athletes and adults who want to create a healthier lifestyle through physical fitness and nutrition.
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Social Media links
CF Foundation:
https://fightcf.cff.org/site/TR/GreatStrides/78_Metro_DC_Washington_DC?px=1922154&pg=personal&fr_id=7871&fbclid=IwAR1jATugKUZ3gpFtAZfUvZiJS7Cvj4Wxdvs1BPfaKCWrJmpzEpPqf8Aa6FI
Instagram: https://www.instagram.com/performance1stathletics/
Facebook: https://www.facebook.com/performance1stLLC/

[05/13/20]   Facebook Live workout this weekend... Stay tuned for more details.

HAPPY MOTHERS DAY!
We hope that all you incredible moms have a wonderful day filled with love. Thank you for all that you do!






#mothersday #moms

I want to extend a big THANK YOU to all of those who have ordered from our online store so far. Our store is featuring long and short sleeve shirts and a hat to go with it, so don’t forget to get your order in!

https://shop.burkesports.com/groups/898-performance-1st-support-store/products

‼️ATTENTION‼️ Online store is up and running. Help us out by purchasing some Performance 1st gear today 🔥
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👉Link in Bio👈

https://shop.burkesports.com/groups/898-performance-1st-support-store/products

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Thank you to @burkesportinggoods for putting this store together. Go check them out for you apparel and sports gear needs.
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Tag @performance1stathletics when you get your gear 👍👍
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THANK YOU
@ Ashburn, Virginia

‼️ATTENTION‼️ Online store is up and running. Help us out by purchasing some Performance 1st gear today 🔥
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👉Link in Bio👈

https://shop.burkesports.com/groups/898-performance-1st-support-store/products

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Thank you to @burkesportinggoods for putting this store together. Go check them out for you apparel and sports gear needs.
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Tag @performance1stathletics when you get your gear 👍👍
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THANK YOU
@ Ashburn, Virginia

[04/23/20]   ‼️ATTENTION‼️Online store coming soon, thanks to Burke Sporting Goods. Stay tuned for more details.

💪FITNESS CHALLENGE💪 Tomorrow we begin week 2 of our fitness challenge. It’s time to get started, challenge your friends and family. Encourage each other and get it done ✅

YOU GOT THIS 💪😤

Great live session today via Zoom. Thank you to all those that showed up to get a workout in with coach Boswell. Stay tuned for more details on our next live session.

Week 1 Fitness Challenge

‼️Fitness Challenge‼️ 1️⃣ exercise each day of the work week, do 100 reps throughout the day to complete this challenge. We want to see what you can do, tag us in your videos. 😤💪
If you miss a day make it up the next day, YOU CAN DO THIS💪💪

Having trouble sticking to your New Years Resolution?
Now is a great time to get on track with your health before the summer hits. We provide 1-1 training, small group training, and nutritional coaching as well. Contact us today to start your path to a better 2020. 💪😤

Link to our website and contact information is in our bio.

Want your school to be the top-listed School/college in Ashburn?

Click here to claim your Sponsored Listing.

Location

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Telephone

Address


Ashburn, VA

Opening Hours

Monday 06:00 - 18:00
Tuesday 06:00 - 18:00
Wednesday 06:00 - 18:00
Thursday 06:00 - 18:00
Friday 06:00 - 17:00
Saturday 09:00 - 14:00
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