Body Performance

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Operating as usual


Posterior strength training followed by court time. Motion is so vital πŸ€πŸ’ͺ✌️


Chigga put in some good work this afternoon.πŸ€πŸ’ͺ✌️

Photos from Body Performance's post 10/16/2021

Photos from Body Performance's post


Derrick Henry workout


Join me for a HIIT class this morning at 9am Body Fitness Inc.!

John Miller


Benefits of HIIT #3

It Can Help You Lose FAT

Studies have shown that HIIT can help you lose fat. Interestingly, both HIIT and traditional moderate-intensity exercise can reduce body fat and waist circumference. One study found that people performing HIIT three times per week for 20 minutes per session lost 4.4 pounds, or 2 kgs, of body fat in 12 weeks β€” without any dietary changes.Perhaps more important was the 17% reduction in visceral fat, or the disease-promoting fat surrounding your internal organs.

Now WHY is this so important?
Storing high amounts of visceral fat is associated with increased risks of a number of health problems including type 2 diabetes which can cause a ton of other health complications as you get older.

Take it from me - I was your typical factory worker - living on cherry coke, raspberry zingers, and vending machine donuts at work. This is was a typical lunch looked like for me outside of what I packed at home - which was a Hungry Man frozen meal. After I retired to be a stay at home dad and focus more on fitness I realized that my lifestyle and food choices weren't the best and I was growing a belly similar to my wife's belly when she was carrying our twin boys!

I needed to do something and quick! I was an athlete and could out dribble anyone on the basketball court and found myself out of breath as I would try to coach my young kids during basketball clinics.

With some support from my wife and willpower within myself I was able to kick those habits and eat better and exercise more - and I feel SO much better!


Let me help you!

Come try out a HIIT class!

Let me know how I can help you reach your fitness and wellness goals!


Roses 🌹 are red...

Violets are blue....

I’m craving a HIIT class....

How about you??

Join me for a free class!


Benefit of HIIT #2
Your Metabolic Rate Is Higher for Hours After Exercise

Where are my coffee lovers out there? 🀚🏽 Come on - raise that hand!
Why do we love coffee so much? Well it's simple! We love it because of how it makes us 'feel' while we are drinking it and the effects we 'feel' that last sometimes for hours after drinking it.

What if I told you that there is something that has a lasting effect for hours without the crash later? Would you be interested in giving it a try?

HIIT - does just that!

Studies show that HIIT continues to burn calories even AFTER you are done exercising! πŸ€ͺ

HIIT was also found to shift the body's metabolism toward using fat for energy rather than carbs! DOUBLE WIN!

Another study showed that just two minutes of HIIT in the form of sprints increased metabolism over 24 hours as much as 30 minutes of running.

Perhaps the thing that gets me excited more than anything is that HIIT is not the newest fad out there. HIIT has been around for a long time and has proved itself over and over. There are no special shakes/drinks or diet plan to follow.

You just show up to HIIT class - sweat hard and have fun!


Benefit #1 of HIIT

Truth: HIIT can burn A LOT of calories in a short amount of time.

Why: You are putting forth a maximum amount of energy for a solid minute with 15-20 second breaks in between.

The nerdy stuff: One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise.

What this means for you: You can get in a quality workout while not giving up too much of your day.


It is no big surprise that HIIT is NOT going anywhere anytime soon. In fact, the more research that is being done is proving that this is the BEST way to get a total workout done in less than 30 minutes.

MYTHBUSTER - Sorry to all of you gym rats out there -

There is NO REASON why you need to spend hours at the gym each week. Thanks to social media and Apple Watches, we are never far away from looking at all of the crazy hours people pour into their fitness.

I am NOT saying that it is wrong to practice an active and healthy lifestyle - what I AM saying, is that it is NOT healthy to be at the gym as much as a full time job either....unless it is your job!

That is why so many people LOVE HIIT!

You are able to get it done in a quick 30 minute sesh without sacrificing the rest of your day.


Great HIIT class tonight!

Interested in giving it a try?

Let’s chat so I can get you a free weeks pass so you can see for yourself how great this class is!

12 tips for holiday eating - Harvard Health Blog 11/28/2019

12 tips for holiday eating - Harvard Health Blog

Happy Thanksgiving!

As we gather around the Thanksgiving table here are 12 helpful tips on holiday eating!

12 tips for holiday eating - Harvard Health Blog It's easy to get swept up in the holiday season. This combination of religious and national celebrations can help keep the cold winter away. But the feasts and parties that mark it can tax the arteries and strain the waistline. By eating just 200 extra calories a day β€” a piece of pecan pie and a t...

Photos from Body Performance's post 11/20/2019

I’m teaching HIIT classes on Wednesday nights at 5:00 and then again at 6:00 so come join in the fun. 5:30 is a body balance/stretch class led by Abe Ghauntous.


Led a small but motivated group in HIIT class tonight at body fitness followed by a great stretch class.


Insane Workout


Did you know that I do personal training as well as group fitness training?

Let’s talk!


One-Handed BALLER!

No excuses


Alvin Kamara's offseason balance training is crazy

We did some Swiss ball work during a class I co trained at body fitness. I was explaining how top elite athletes love training with Swiss balls.


It is important to get your exercise in even when you are traveling. I am currently traveling for a few days and before I left, I made sure that I had a plan of how I was going to stay active during my time away from home. Here are a few helpful tips!

1. Sightsee by foot.
2. Plan activities that force you to exercise.
3. 100 workout. Do 100 reps of any 3 movements.
4. Go for a morning walk. This is a perfect opportunity to have quiet time with God.
5. Use the stairs instead of the elevator.

Do you have any tips that help you stay on track? I would love to hear your thoughts! Comment below!


Grandma's Got Handles


James working on balance

Photos from Body Performance's post 01/16/2019

Our jerseys are starting to trickle in and we are getting excited.


In the 80’s 90’s James harden would have been irrelevant. A one move wonder. Put a player like Gary Patton on him or a Jon starks.?.?.?. Night night your nights over now sit down


A great saying... a quarterback who runs is like a dog who chases cars, they don’t last long. Haha awesome.


Pekin holiday tournament scouting young talent and found a few. Nice talent levels young bucks!πŸ’ͺπŸ‘πŸ€πŸ€


Basketball clinic tonight from 6 to 7 followed by open gym untill 7:30. Living waters church.


Come to my free basketball clinic held at living waters church from 9:00 to 10:30. Skills, drills and we will even learn 2 more of the 10 commandments. Open 7 yrs to 17.

Photos from Body Performance's post 08/05/2018

I had a fun time at our first Saturday basketball clinic at living waters church.
Clinics run every Saturday morning from 9:00 to 10:30 ages 7-17. Message me on this page or my personal page.


Starting in a few weeks we will be holding our Saturday morning basketball clinic. This will be an extension of our annual summer basketball camp and will mimic the camp while adding footwork and agility drills. All kids are welcome to attend
Times will be 9:00 to 11:00. Please message me if you have any kids interested.


We are contemplating an extension to the basketball camps we run. We are considering offering advanced basketball skills/drills one or two days a week that will include footwork drills. Light speed training and beginners jump training. The more kids we can the better chance of this happening so please leave a message if any interest.

Photos from Body Performance's post 07/20/2018

I had a great time with helping run the living waters basketball camps this last two weeks. A special thanks to Don Stroup for asking me to be a part of this great annual event.

Timeline photos 01/19/2018

Here is a fun Friday tip! Here is your permission to eat a hamburger AND shop for 2 hours!

Timeline photos 01/18/2018

Whether you are a beginner or a well seasoned fitness guru - its imperative that you have the correct form! Contact me for a free consultation. 309-566-9992

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Who Are We?

Are you ready to experience working out in a totally new way? We take your health goals very seriously and are committed to help you achieve your goals! We focus not only on cardio and weight training but we specialize in overall wellness!

Contact us for a free health consultation today!

Committed to you!







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