HOLD FAST Performance & Wellness LLC

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HOLD FAST Performance & Wellness LLC Guiding active people back to peak performance for over 15 years!

We provide sports medicine services to help the fitness enthusiasts of Toledo prevent, manage, and recover from injuries to maintain a strong, active lifestyle.

10/15/2026

While a press up or upward facing dog-type movement doesn't stretch your lower back...

it can stretch your hip flexors which can also help back pain.

But if you're looking for a true stretch of your lower back muscles, try these two ideas.

Need help with your back pain?

Call/text 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/14/2026

I'll say this, I'm never bored.

I also...

-Schedule time to workout

-Meet and network with other local entrepreneurs and health & fitness gurus

-Lots and lots of documentation (if you don't write it down, it didn't happen!)

-Continuing education coursework (always learning!)

-Plan workshop agendas and coordinate equipment I need to bring

-Write post-workshop emails to get everyone their exercise videos

-Apparel orders

The work never ends but the reason I do all the behind-the-scenes stuff is so I can continue to offer the highest level of care possible!

Stay healthy!

HOLD FAST Performance & Wellness
419-482-8244
www.holdfastperformwell.com
13000 Eckel Junction Rd.
Perrysburg, OH

10/13/2026

DON'T AVOID THIS WITH BACK PAIN!

With the proper technique, progression, programming, and listening to your body...

Resistance training is GOOD for back pain!

It can help decrease and even prevent the frequency of flare ups so you can stay active.

Need help with your back pain?

Call/text 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/12/2026

Nerve pain or nerve symptoms (numbness/tingling) are treated differently than muscle or tendon pain.

Need help with sciatica?

Text/call 419-482-8244 or
Book an appointment online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/09/2026

Sometimes we just need to feel better.

Dry needling and cupping both help reduce muscle tension, improve blood flow, and reset irritated or overworked tissue.

If you're looking for long term improvement, follow-up movement helps reinforce those changes so your body actually learns how to use the new range of motion and control.

Don’t skip the activation—it’s the secret sauce. 😉

Want to get the most out of your treatments?

Text or call 4219-482-8244 or
Book an appointment online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

The fear factor is real. When you've been in pain (especially long term or very severe) the brain learns to interpret mo...
10/08/2026

The fear factor is real.

When you've been in pain (especially long term or very severe) the brain learns to interpret movement in the painful area as dangerous.

Once we've relieved your pain and addressed the root cause and movement compensations...

Those "danger" signals can keep flashing.

It takes time and repetition for your brain to trust your body again.

It also means training imperfect movements so your body is prepared when things don't go perfectly.

Need help training for the unpredictable?

Text/call 419-482-8244 or
Schedule online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/06/2026

Why should you train spinal rotation?

Rotation is such an important part of spinal stability so being both mobile and strong with rotation is extremely important.

It can also have a protective effect for your lower back and neck.

Need help with back pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/05/2026

TRUTH: Our bodies were designed to move.

Sitting all day can lead to weak glutes and back muscles, back pain (lots of pain everywhere actually), inefficient breathing, tight hips, and more.

Move your body!

(And put a standing desk or laptop riser on your holiday wish list!)

Need help with back pain?

Text/call 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

10/02/2026

I'm not knocking any other core exercises out there.

I love a good ab burn too.

However, when I think of the core, I think of everything from the neck to the hips.

If you're crunched for time or want something that's more applicable to life....

You just can't beat an oldie but a goodie:

Pick up something heavy and move with it!

When in doubt, keep it simple.

Can't pick up something heavy right now due to pain?

I can help with that!

Call/text 419-482-8244 or
Book online at www.holdfastperformwell.com

HOLD FAST Performance & Wellness
13000 Eckel Junction Rd.
Perrysburg, OH

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13000 Eckel Junction Rd
Perrysburg, OH

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