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Getting a New Start in the New Year

Some people subscribe to the “New Year, New Me!” But, this mindset can happen on any day of the year if you want to make the change; whenever you are ready, all that matters is that you’re doing it to better yourself!

For someone just beginning an exercise program, remember everyone was new at one point. Don’t be embarrassed by being unsure of how to use equipment or not knowing how to do an exercise properly. Try your best to not be over whelmed by the new experience. Here are some tips for starting an exercise program:

  • Ask questions – Ask the staff anything you are unsure of. We are here to help and make you feel comfortable. Ask any of the exercise physiologists and they would be happy to show you how to use the machines or do an exercise properly.
  • Start off small – Keep it as simple as getting to the gym 3 days a week. It is better to be consistent over several days v. coming in one day and over doing it. If only attend one day and over do it, you are asking to get injured.
  • Learn a little at a time – Learn 3 exercises or machines and master them. From there keep adding 2-3 exercises after you master the original ones. Keep adding exercises to your routine and you will soon feel comfortable in the gym; each new exercise you learn will be easier.

These are simple steps to get started in the gym and to feel comfortable doing it. The Exercise Physiologists here at Peak Performance are always here to help and teach you valuable information that you will help improve your health for years to come!

 

By Corynne Periera

Recipe of the Week: Blueberry Almond Overnight Oats

Total Time: 5 minutes (then let it sit overnight)
Makes 1 serving

Ingredients:
1/3 cup oats (gluten free or regular)
½ cup almond milk
1 teaspoon chia seeds
½ tablespoon maple syrup
1 teaspoon vanilla extract
2 tablespoons slivered almonds
½ medium banana, sliced
1/3 cup blueberries

Directions:

  1. In an airtight container, mix oats, almond milk, chia seeds, maple syrup, and vanilla.
  2. Seal the container and place in the fridge overnight.
  3. In the morning, stir oats and top with slivered almonds, sliced banana, and blueberries. Enjoy!

 

Find the original recipe here!

Member Spotlight: Kelly’s Fitness Journey

We love to highlight the success of our members! We asked several members what helped them make the decision to join a gym. Keep reading to learn about Kelly’s fitness journey.

Why did you decide to join Peak Performance? What was your “A-ha!” moment?

Throughout my life I have struggled to feel comfortable in my skin. I’ve dealt with confidence and self esteem issues, and have consistently tried to change and better myself to live a happier and healthier life. Through this process, I had been a member of 4 gyms before I found Peak. Each time I would join a gym, I would start off totally motivated and would go every day consistently for a couple weeks, and then slowly but surely I would fade back into old habits and lose my motivation; I’m sure most people who have tried more than once to lose weight know exactly how that feels. Each time I canceled a membership I would be disappointed in myself and discouraged that I would never lose the weight and achieve my goals. When I found Peak Performance, I was scared that the same thing was going to happen, but I could tell this place was different. There weren’t any “juice heads” or people that cause “gymtimidation.” I felt comfortable and welcome, even on my first day.

What made you decide to continue at Peak?

When I first started working with my trainer Louise, I quickly realized how she wasn’t just working through her shift and doing her job, she genuinely cared about my progress and health. She pushed and continues to push me hard and I am constantly breaking through my own personal boundaries and conquering things I never thought I would ever attempt. Having someone invested in your journey makes it that much easier to succeed. After a period of time, I realized that I had been an active member of a gym for longer than I ever had in the past, and that victory alone motivated me to keep going. I’ve now been with Louise and Peak for a little over a year and have lost a considerable amount of weight, but more importantly I have gained my health, self confidence and self esteem. I am in the best place I have ever been and I owe it all to Peak!

-Kelly L.

3 Weightlifting Myths: Busted!

Are you getting started on building your new body for the New Year, but hesitant to add in a proper strength training routine? Here are three strength training myths that may ease your mind about picking up some “heavy” weights this winter:

  • Lifting heavy weights will make me bulky: Wrong! Lifting heavy weight won’t make you bulky, eating a lot of calories will though. Heavy is a relative term and depends on the individual; a proper strength training routine will help you develop lean muscle and burn more calories while doing nothing. That’s right, nothing… the more lean muscle you have on your body the higher your metabolism will be. The only way to do this is to lift those weights you may have thought were too much for you.
  • “I don’t want to get too big- just tone”: This is one of the most common things said when referring to strength training or weight lifting. “Tone” is a misused term and when talking about your muscles they can only do one of two things; get bigger or get smaller. When you are “toned” it just means that your muscle is more visible but other than that it is impossible to sculpt yourself any other way. So in actuality, your muscles got bigger and you appear more “toned” because they are more visible.
  • “Low weight, High reps!”: A commonly misused phrase, this gives people a misconception of what they need to be doing and may not be appropriate for everyone. Often this will lead to a very light weight being used in hopes that you can do 30 of them and it will be sufficient. For example, when doing a set of 15 repetitions, you want to choose a weight that is challenging from the start and is quite hard towards rep number 14 & 15. If you can easily get to 15 reps with your weight it may be too light- the last four to five reps should be challenging, yet do-able!

 

By Tyler Palmquist

Recipe of the Week: Spinach & Feta Quiche in a Mug

Spinach and Feta Microwave Quiche in a Mug

Prep time: 2 mins
Cook time: 3 mins
Total time: 5 mins

Ingredients

  • ½ cup chopped frozen spinach, thawed and drained (or ½ cup packed fresh spinach)
  • 1 egg
  • ? cup milk
  • ? cup crumbled feta cheese
  • salt and pepper, to taste

Directions

  1. For fresh spinach, place it in mug with 2 tablespoons of water. Cover with a paper towel and microwave on high for one minute. Remove from microwave and drain the water and liquid from spinach thoroughly OR
  2. For frozen spinach, make sure it is completely thawed and drained and add it to the mug.
  3. Crack the egg into the mug with the spinach and add the milk, cheese, and salt and pepper. Mix until thoroughly combined.
  4. Cover with a paper towel and microwave on high for 3 minutes, or until fully cooked.

 

 

Staying Motivated Beyond January

The New Year is often thought of as an opportunity to make ourselves better. Many resolutions are made to create healthier lifestyles and create changes. It is important to keep this mentality going throughout the rest of the year- not just during the first month of the year. Here are a few tips to stay on track with your resolutions!

Workout Buddies. Bring a friend along on your morning walks or sign up for the gym together! Having someone with you will not only help keep you accountable, but make exercising more enjoyable.

Find Something You Like. Make your workouts enjoyable by choosing something you like to do! Maybe the treadmill seems dreary, but biking is more enjoyable. Strength training may seem intimidating, but the machine circuit is the perfect challenge.

Rewards. We all have big goals, but it’s important to set small goals along the way. Treat yourself to something that will keep you on the path to success. Splurge on a new pair of workout shoes or buy a fun water bottle when you reach those goals.

Change Takes Time. Remember that changes are not going to occur overnight. Center your attention towards each day and making healthy choices. Habits take time to form just as they are hard to break. It’s important to focus on the small accomplishments along the way!

 

By Louise Mills-Strasser

Recipe of the Week: Mint Chocolate Chip Energy Bites

Serves: 20
Prep time: 20 minutes


INGREDIENTS 

  • 2 cups old fashioned rolled oats
  • 3 tablespoons cocoa powder
  • 1/3 cup creamy peanut butter
  • 3 tablespoons honey
  • 1 teaspoon peppermint extract
  • 1/3 cup mini semi sweet chocolate chips
  • 2 1/2 tablespoons water

 

DIRECTIONS
1.     In a large bowl mix together all ingredients VERY well with a spatula or wooden spoon. Roll into 20 balls. You will have to squeeze the mixture a lot to get them to stick together in balls.

2.   Store in a container in the refrigerator.

 

Original recipe can be found here!

 

Healthy Through The Holidays

The Holiday season is often one full of charity, giving, and putting others first. During this time period, it’s not uncommon to see people putting their health second without even knowing it. Additional stress, lack of activity, poor eating habits and improper sleep can catch up to those in the festive spirit resulting in weight gain, sickness or overall mood decrease. In order to avoid being a Grinch this holiday season, here are some tips and tricks to keep the pounds off and the smiles on:

  1. Set a Tentative Schedule.

Between visiting friends and family, poor travel conditions, or last minute shopping, we can often feel pressed for time during the holidays. Allow yourself 1-2 hours each week to get in some kind of physical activity, as well as some time to unwind.

  1. Get some Sleep.

Not getting enough sleep can add unnecessary stress and raise cortisol levels in the body, inadvertently causing weight gain and lowering your resistance to getting sick. If you’ve got a long day planned, make sure to get at least 6 and up to 8 hours of sleep the night before to avoid additional stress, poor mood, and a weakened immune system.

  1. Hydrate.

Colder weather can trick us into thinking we don’t need as much water. Carry a water bottle and try to drink at least 64 ounces of water a day (more if you’re active) to keep a happy, healthy body!

  1. Moderate Food and Alcohol Intake.

Although it may be hard, learning to politely refuse calorically dense food and drinks can pay off in the long run. Make sure to stock up on healthy snacks, fruits and vegetables at the grocery store instead of cookies, candies and treats to set yourself up for success.

 

By Matt Rhodes