The Performance Lab

29/10/2026

I am so excited to officially announce 📣 that Dr. Shawn Regan ‘s book is on Amazon for sale!
This is the blueprint for weight lifting for life.
Get your copy 📕

gives you a practical framework for building strength, improving movement, and creating a training plan you can actually sustain for life. Written by Dr. Shawn Regan, a doctor of physical therapy, Board-Certified Orthopaedic Clinical Specialist, Certified Manual Physical Therapist, and Cer...

27/10/2026

With routine comes results. 💪

I was having a conversation with a client today about how much our routines impact our progress.

When work travel, disrupted sleep, inconsistent meals, stress and missed workouts start adding up, it’s easy to lose momentum. And getting back on track can feel harder than we expect.

Here’s what I want you to remember: You don’t need a perfect routine. You need a consistent one.

Eating similar, balanced meals, prioritizing sleep, managing stress and making time for strength training create the foundation for results. These habits help us build momentum, maintain muscle, improve strength, and better manage our weight over time.

The magic isn’t in doing something extreme for a few weeks. It’s in repeating the simple things long enough for them to make a difference.

And remember, fitness isn’t just about the number on the scale. It’s about building a body that can do more, feel stronger and keep up with the life you want to live.

So if you’ve gotten out of your routine, don’t wait for Monday or the perfect time to start again. Pick one habit and get back to it today.

Small actions. Consistent effort. Lasting results.

That’s the Performance Lab approach.

24/10/2026

Looking to take your fitness goals to the next level? The Performance Lab in Colorado Springs offers expert-led strength training designed to help you achieve peak physical performance.

Explore our website to learn how our personalized programs support athletes and fitness enthusiasts with science-backed techniques and dedicated care. Start your journey to better health and performance today! 💪

22/10/2026

One dumbbell. Plenty of options. 💪🏼

You don’t need a fully equipped gym to get in a good workout!

Whether you’re at home, traveling or just short on equipment, one dumbbell (even a lighter one!) can be enough to challenge your balance, coordination, strength and stability.

Here’s a quick workout I put together while on vacation:

✔️ Single-leg deadlift with a forward reach
✔️ Single-arm dumbbell thrusters
✔️Single-arm dumbbell rows
✔️ Single-leg deadlift with reach to each side

The key isn’t always lifting heavier or having more equipment. It’s making the most of what you have and focusing on how you move.

Less equipment. More creativity. No excuses.

Save this one for your next workout at home or on the road!

17/09/2026

You have more time than you think.

At my daughter’s cross-country meet and instead of sitting around waiting for it to start, I’m getting some steps in. 👟

Because I know what happens when we get home…

Dinner 🍽️
Dishes.
Homework 📚
All the things.

And suddenly that walk or workout we thought we’d get in later? It’s not ❌happening.

So when you’re early to your kid’s soccer ⚽️ game, cross-country meet, basketball practice, dance class—or whatever activity is on the calendar—use that time.

Walk the track.
Walk around the field.
Take a few laps around the parking lot.

It doesn’t have to be a workout. It doesn’t have to be an hour.

Just move while you have the opportunity.

Sometimes fitting movement into your day isn’t about finding more time.

It’s about using the little pockets of time you already have.

10/09/2026

22 minutes. That’s all I had today.

No hour-long workout.
No perfect conditions (took off my work shirt and got it done ✅)
No waiting until I had more time.

Sometimes 22 minutes is the work out. Sometimes 12 minutes is the workout.

And honestly, that’s something I think a lot of people need to hear.

Your workout doesn’t have to be long to count.

It doesn’t have to be perfect to be effective.

And you don’t need to have an hour available to make strength training part of your life.

The important part is that you showed up.

I’m a big believer in making strength training realistic enough that you can actually do it consistently.

22 minutes > zero minutes.

Now go get yours. 💪

(No filter on this pic. Just the real 46 year old, working mom of two, who has places to be and things to do-every day!)

06/09/2026

Great article from UC Health but here’s a quick snippet from it that is helpful for us all to remember!

https://www.uchealth.org/today/steps-to-prevent-cognitive-decline/?utm_source=MC&utm_channel=Email&utm_UCHealthToday=UCHealthToday_NewsYouCanUse_CognitiveDecline_26-Aug-2026_Null_Null&utm_source=sfmc&utm_medium=email&utm_campaign=UCHealthToday_External_Newsletter_26-Aug-2026_Null_Null&utm_term=2+headline+-+cognitive+decline&utm_id=2142695&sfmc_id=55220715

02/09/2026

I’m not afraid of GLP-1s….

I’m not worried that medications like Ozempic, Wegovy, Mounjaro, or Zepbound are going to take my job.

What I am concerned about is what happens to muscle when someone loses weight—and doesn’t have a plan to maintain their strength and lean mass.

As a functional strength coach, I’m paying close attention to the research and learning as much as I can about GLP-1/GIP medications and how they may affect the people I work with.

Because here’s the thing:

The goal shouldn’t just be to lose weight.

The goal should be to improve your health, maintain your muscle, preserve your strength, and build a body that can support you for the long term.

And resistance training is going to be an important part of that conversation.

I’m currently working on a training program specifically designed to help people who are taking GLP-1/GIP medications to prioritize strength and muscle while they’re losing weight.

I’m not here to judge anyone for using a medication.

I’m here to help you make the most of it.

GLP-1s aren’t taking my job. They’re giving me another group of people I can help.

More to come. 💪

27/08/2026

The 2-Mile Habit

If I could get you to add just ONE thing to your day, it would be walking.

Research has found that getting around 8,000 steps a day is associated with about a 50% lower risk of dying from any cause compared with getting around 4,000 steps a day.

And you don’t have to do it all at once.

Try one mile in the morning before your day gets busy, and one mile after dinner.

That simple habit can help improve your cardiovascular health, support healthy blood sugar levels, and help with blood pressure and cholesterol.

You don’t have to run. You don’t need a complicated workout.

Just walk. Every day.

Two miles. This will help get to your eight thousand steps. Start there. Your future self will thank you.