Prevention & Performance Training

Prevention & Performance Training Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Prevention & Performance Training, Personal trainer, 1033 Waverly Avenue, Holtsville, NY.

Personalized Workouts for People of All Fitness Levels That Limit Injury & Improve Performance

🔹 1-on-1 & Small Group Personal Training
🔹 Group Fitness Classes
🔹 Custom Macros & Calories
🔹 Accountability for your Fitness Goals

05/27/2026

Strength training is about so much more than just changing how your body looks.

For women, especially as we get older, lifting weights is essential for:

✔️ A healthier metabolism
✔️ Maintaining lean muscle as hormones change
✔️ Bone density & reducing risk of osteoporosis
✔️ More energy throughout the day
✔️ Strength for everyday life activities
✔️ Increased confidence
✔️ Stress relief & mental health
✔️ Long-term health & longevity

As women approach perimenopause and menopause, strength training becomes EVEN more important. Hormonal changes can make it easier to lose muscle, gain body fat, and feel lower energy levels — but resistance training is one of the best tools to help fight back against that.

And no… you do NOT need to become a bodybuilder or “bulk up.”

You just need a safe, structured program and the right guidance.

At Prevention & Performance, we help women of all fitness levels get comfortable lifting weights, build confidence in the gym, stay consistent, and challenge themselves in a supportive private environment without the intimidation of crowded big-box gyms.

The goal isn’t perfection.
It’s becoming stronger, healthier, and more capable for life.

If you’ve been wanting to start strength training but aren’t sure where to begin, send us a message or book a free consultation call to learn more.

05/22/2026

After we age, cardio becomes about a lot more than just “burning calories.” 👇

Cardio training helps support:
✔️ Heart health
✔️ Energy levels throughout the day
✔️ Blood pressure & circulation
✔️ Stress management
✔️ Endurance for daily life
✔️ Recovery between strength exercises
✔️ Long-term health & longevity

And no… cardio does NOT mean you need to spend hours running on a treadmill.

For most busy adults, a few structured sessions each week can make a huge difference in how you feel, move, and perform in everyday life.

At Prevention & Performance, we focus on balancing strength training AND conditioning so our clients can build muscle, improve endurance, and stay active for the long run.

The goal isn’t just to look better.
It’s to feel better, move better, and keep your body healthy as you age.

04/22/2026

Struggling to see results on your own?

You don’t have to figure it out alone.

At our studio, it’s not just about workouts—it’s about accountability, guidance, and real support. Our coaches work with you on your nutrition, keep you focused on your goals, and check in with you every single week to make sure you’re actually progressing.

Because let’s be real… consistency is hard without someone in your corner.

If you’ve been trying to lose weight, build muscle, or just feel better—and nothing’s sticking—this is what you’ve been missing.

Ready to stop guessing and start progressing?
DM us “COACH” or click the link in our bio to get started. 💪

500 Workouts in the books‼️Big milestone and big accomplishment for these ladies 👏🏻 The progress they’ve made along th...
04/07/2026

500 Workouts in the books‼️

Big milestone and big accomplishment for these ladies 👏🏻

The progress they’ve made along their journeys has been amazing to watch.

Keep showing up and keep working hard. Proud of you strong ladies!

Citi Field Spartan Race 2026 with the Gym Fam We showed up & showed out! Proud of everyone for taking on the challenges ...
03/18/2026

Citi Field Spartan Race 2026 with the Gym Fam

We showed up & showed out!

Proud of everyone for taking on the challenges and crossing the finish line as a team.

Excited to continue to train with everyone for the next event 💪🏻

03/09/2026

You don’t want to be one of those people 😉

01/17/2026

What you do between sets impacts your performance and recovery.
Hydrating helps maintain strength and focus, stretching keeps joints mobile and muscles ready for the next set, and foam rolling can improve blood flow and reduce muscle stiffness. Use rest time intentionally.

01/12/2026

Want to stay strong as you age?

After about age 30, most adults start losing bone every year.

Without exercise, the average bone loss is about 1% per year.

For women after menopause, it can increase to 2–3% per year because of lower estrogen.

Over 10 years, that can add up to 10–30% bone loss if you aren’t staying active or lifting weights.

Lifting weights, walking, running, hopping, or any bone loading activity can slow this down a lot and in some cases even increase bone strength.

01/05/2026

Finish Strong, the Heart-Smart Way ❤️‍🔥

Want a stronger heart, better circulation, and more from your workouts?

Adding short bursts of high-intensity cardio at the end of your session can help improve cardiovascular fitness and boost calorie burn after you’re done.

Why it works ⬇️

After strength training or steady, low-intensity cardio, your heart is already warmed up.

Finishing with brief high-intensity intervals safely challenges your cardiovascular system, improves heart efficiency, and helps keep your metabolism elevated post-workout.

How to do it 🏃‍♀️
🔥 20–30 seconds hard effort
😮‍💨 40–60 seconds recovery
🔁 3-6 rounds

Start conservatively, focus on good form, and progress gradually as your fitness improves.

Finish strong. Strengthen your heart. Feel the difference. 💪❤️

FitnessTips

01/04/2026

Getting fit isn’t about wanting it - it’s about planning it!

That’s where S.M.A.R.T. goals come in:

🏋️ Specific
📏 Measurable
🎯 Achievable
🔥 Relevant
⏰ Time-bound

Here is an example of one S.M.A.R.T. goal vs a non S.M.A.R.T. goal:

❌ Not a SMART goal:
“I want to get in better shape.”

✅ SMART goal:
“I will work out 4 days a week for 45 minutes to improve my strength and endurance over the next 8 weeks.”

When your fitness goals are clear, your workouts have purpose. Stay consistent, stay smart, and trust the process 💯✨

Address

1033 Waverly Avenue
Holtsville, NY
11742

Opening Hours

Monday 6am - 8:30pm
Tuesday 6am - 8:30pm
Wednesday 6am - 8:30pm
Thursday 6am - 8:30pm
Friday 6am - 8:30pm
Saturday 6am - 2pm
Sunday 9am - 12pm

Telephone

+16318714489

Website

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