Do any of the items listed under the Performance Tab actually help?

http://tools.pingdom.com/fpt/#!/d5ojBW/http://squarewheelscycling.com

I feel like my site has been performing poorly, my host suggested the site above.

Most items scored very well, one scored a 0 other not so great.

Thanks

You should enable caching for at least .js and .css files, and you should set the cache time to be long (at least a month, potentially a year) because (in theory at least) the URL of the resources will change when the files change (so when you update the software). if using apache, I suggest you use this prebuild conf file: https://github.com/h5bp/server-configs-apache/blob/master/src/web_performance/expires_headers.conf; if you're using nigix, the equivalent is https://github.com/h5bp/server-configs-nginx/blob/master/h5bp/location/expires.conf.

Also, the pokes application appears to be serving unminified javascript from its interface dir, which it shouldn't be doing (it should be in /dev/js, which gets built into the XML file, minified and bundled with other files).