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The Journey from Joint Replacement to Fitness Programs

Joint replacement surgery is a significant event in a person’s life. Many individuals fear not only the surgery itself, but the lengthy rehabilitation process that follows. Physical therapy is always the first step in your rehab journey but it is often the choices you make post rehab that dictate your long term success.

Every week we find patients are being cut off by insurance companies earlier than previous years. This is because insurance companies are cracking down on the authorized number of therapy sessions to limit their reimbursement costs. Current regulations are allowing you to return to what they consider functional, but not necessarily fit.

A long term strengthening program will play an integral part in maintaining the function you have gained in physical therapy while continuing to progress towards a life without limitations. Working with a qualified exercise professional will allow you to develop a safe, appropriate program that is both efficient and effective. A strength training program that is properly developed will help give your new joint a solid infrastructure and full range of motion, reducing the stress on the joint and decreasing the risk of injury.

Beginning a fitness program is also an opportunity to incorporate a full body approach to fitness and improve your overall health. Our programs at Peak Performance are all supervised by degreed exercise physiologists and tailored to fit your needs. We work closely with all of our physical therapists to ensure that you have a smooth transition from physical therapy to a fitness program. We also have a variety of membership options including short term, sport specific, gait & balance, and weight loss programs. We are happy to discuss which option best fit your needs- just give us a call today!

Recipe of the Week: Roasted Rainbow Carrots with Ginger

Servings: 6 • Serving Size: 1/2 cup

  • Calories: 82
  • Fat: 2.3 g
  • Protein: 1 g
  • Carbs: 15 g
  • Fiber: 4 g
Ingredients:
  • 2 pounds rainbow carrots, peeled and cut crosswise into 3-inch pieces
  • 3 teaspoons olive oil
  • 1/2 tsp kosher salt
  • freshly ground black pepper, to taste
  • 1 teaspoon finely minced ginger
  • 2 tablespoons chopped cilantro
Directions:
  1. Preheat oven to 425 degrees.
  2. In a large bowl, combine carrots, 2 teaspoons olive oil, salt, pepper and ginger.  Toss to evenly coat.
  3. Place carrots on a parchment lined sheet pan and roast for 30-35 minutes or until caramelized and tender, stirring once halfway through.
  4. Drizzle with the remaining teaspoon of oil, add cilantro, carefully toss and serve.

Original recipe from skinnytaste.com

Blood Pressure- What is it?

Blood pressure is the measures of forces pushing outwards on your arterial walls during both the contraction and relaxation of the heart. The top number called your systolic blood pressure is the force as blood pumps out of the heart and into the arteries. The bottom number called your diastolic blood pressure is the force while the heart rests between heart beats. Your arteries are made up of muscle and semi flexible tissues that stretch like elastic. The more force exerted on the walls, the more of a stretch results. If the tissue is stretched beyond the healthy limit repeatedly, this results in arterial dysfunction. This increase in workload and the poor contraction-relaxation coupling results in high forces on the walls, referred to as hypertension. Untreated hypertension can lead to vascular weakness and scarring which can increase your risk for stroke, aneurysms, and blood clots. Over 76 millions Americans have high blood pressure which means one in three adults will be diagnosed with it at some point.

The following are great ways to manage your blood pressure:

  • Manage Stress
  • Stay Physically Active
  • Eat a Healthy Diet
  • Maintain a Healthy Weight
  • Refrain from Smoking
  • Limit Alcohol
  • Reduce Sodium Intake

Recipe of the Week: Crustless Spinach and Feta Pie

So easy and delicious this recipe is great for mornings or the go or a brunch with the family.

Servings: 6
Prep Time: 20 minutes

Ingredients:

  • 10 oz frozen spinach, thawed and liquid squeezed out
  • ½ cup scallions, chopped
  • 2 tbsp fresh dill
  • 2 tbsp fresh parsley
  • ½ cup reduced fat crumbled feta
  • 2 tbsp grated Asiago cheese (or Parmesan/Romano)
  • ½ cup whole wheat flour
  • 1 tsp baking powder
  • 2/3 cup fat free milk
  • 1 tsp olive oil
  • 2 large eggs, beaten
  • Fresh pepper to taste
  • Cooking spray

 

Directions:

  1. Preheat oven to 400*. Lightly spray a pie dish with cooking spray.
  2. Mix spinach, scallions, dill, parsley, feta cheese, and Asiago cheese in the pie dish.
  3. Sift flour and baking powder in a medium bowl. Add remaining ingredients to the bowl and blend well. Pour into pie dish.
  4. Bake 28-33 minutes or until knife comes out clean. Let stand for 5 minutes before serving.

 


Nutrition:

Calories: 122

Carbohydrates: 13g

Fat: 5g

Protein: 10g

Member Spotlight: Mike!

After the death of a close friend at a much too young age, I decided it was time for me to get back into shape and take care of myself. I had gone from a very active lifestyle to “couch potato.” After getting my doctor’s approval, I decided it was time to join a gym. After years of driving past Peak Performance, with those weight management signs in the window, I decided to stop in and see what it was all about.

 
mike m
My initial consultation with Paul was very informative. He said if I followed the program, I would not only lose weight, but get stronger and feel better, too! My Exercise Physiologist, Louise, has been excellent. She is very knowledgeable and an excellent motivator. She developed an exercise program that took my bad back into consideration while still making me work hard to see results. In the past five months, I have lost weight, gained muscle, and actually feel much better. I am no longer a “couch potato,” but a gym regular.

The entire Peak Performance Exercise Physiology staff has been fabulous. They are friendly and willing to help you on an exercise machine or answer your questions.

To Louise and the entire staff:
Thank you for a job well done!!!

Tips for Morning Workouts

There is often conversation about whether it is better to work out in the morning, afternoon, or night. While there are pro and cons to each, we always say that the best time to workout is when you are going to do it! We recommend scheduling your workouts at the beginning of the week so you know exactly what times to set aside. When your schedule does require an AM workout, our physiologist Pam has some tips to help your morning go as smooth as possible.

“I personally like to workout in the morning. It gives me time to myself, wakes me up mentally and physically, and I carry my post workout glow through out the day. I’ve tried many different tricks and tips to ease the pain of a 5am wake up call and these are my 5 go to tips.”

1) Prep all of your bags and lay out your clothes the night prior. Being successful at morning workouts truly begins the night before. I make sure that I always have my lunch packed, my clothes laid out, and my work bag ready to go. This allows me to minimize the time I need in the morning and it makes sure that I don’t forget anything at home. I also set my coffee pot for 5 minutes before my alarm is set so it is ready to go and I can smell it brewing.
2) Go to bed early and without distractions. This seems like a no brainer but sometimes I fall into the trap. I get home from work and I decide to flip on a television show. Next thing I know an hour has passed and now I am behind on getting my desired hours of sleep. On nights where I know I have an early morning workout planned, I try to leave the television off and limit time on my phone. This helps me fall asleep on time and with my mind a little more centered.

 

3) Set your alarm with music. I dread the sound of an alarm clock. There is nothing that makes me want to get my day started less than a horrendous WHOMP WHOMP WHOMP. I pick two songs (I set two alarms, the first one means wake up and four minutes later it means stand up) with a soothing intro that builds into more of an upbeat tune. I enjoy hearing my alarm go off and it puts a smile on my face. My current wake up tunes are by Sia and Ellie Goulding.

4) Set your alarm with a message. On my Iphone, I can label my alarms with different names. I choose to name them with a motivational quote, emojis that make me happy, or events coming up that are really important to me. If I am training for a certain race or event then I always include that. This helps me take off the covers and get my workout underway.

5) Have your workout written out. If you go to the gym without a plan, your workout is going to take longer or it’s not going to be as productive. I always know exactly what I’m doing and it is usually some form of a high intensity workout. This allows me to elevate my heart rate and keep the duration to 30 minutes or less. Having it written out eliminates you having to think too much and ensures you have a successful workout.

Happy Exercising!

 

By Pamela Geisel

Meet Your Physiologists Mondays! – March 28th

 This March, we are having a weekly series where you will get to know the Exercise Physiologists of Peak Performance a little bit better. We asked everyone some fun questions and got even better responses!

To wrap up our series, here is the person that keeps the show running…

Meet Paul!

paul

Paul

  1. How long have you worked at Peak Performance?

I created our entire Fitness Program from scratch over 15 years ago. It’s my baby.

  1. What are your favorite hobbies?

Ice Hockey, finding inspiration from my daughter’s passion for life and exploration.

  1. What is your favorite color?

Blue.

  1. What is your favorite sports team?

Rangers, Yankees & the G-MEN.

  1. What is your favorite song to sing in the car?

Whoomp! there it is. My daughter’s and I had seen it on a TV commercial, downloaded and now it’s a must play every time we are in the car.

  1. What is your favorite movie?

Step Brothers, Pulp Fiction, Cape Fear, The Usual Suspects, High Plains Drifter, Terminator 2, anything that makes me laugh.

  1. What is your favorite season?

Summer, I love the heat.

  1. Where is your dream vacation?

Cage Diving with Great White Sharks in Cape Town South Africa.

 

Want to learn more about the Exercise Physiologists at Peak Performance?

Check out our full education biographies here!

Remember to check back every Monday for more Q&A with the other physiologists!

 

 

Recipe of the Week: Shredded Chicken Tacos

PREP TIME: 15 mins
COOK TIME: 4 hours
TOTAL TIME: 4 hours 15 mins
Serves: 6-8

Perfect and easy meal to make! Just throw in the crock pot and these shredded chicken tacos pack a flavorful punch and are made extra crunchy with Red Cabbage Slaw and lettuce shell!

INGREDIENTS:

  • 1 pound chicken breast
  • 11/2 cup chicken broth
  • 2 teaspoons chili powder
  • 1 teaspoon onion powder
  • ¾ teaspoon garlic salt
  • 1½ teaspoon paprika
  • 1½ teaspoon cumin
  • ½ teaspoon salt
  • 1 head romaine lettuce
  • Red Cabbage Slaw

INSTRUCTIONS:

  1. Place the chicken breast in the slow cooker and cover with chicken broth
  2. Add chili powder, onion powder, garlic salt, paprika, cumin and salt
  3. Turn the slow cooker on and cook for 3-4 hours on high, or about 6-8 hours on low
  4. When chicken is thoroughly cooked, use two forks to pull apart
  5. Prepare the Red Cabbage Slaw by shredding the head of cabbage, using a sharp knife
  6. Add the lime juice and olive oil
  7. Chop cilantro and add to taste
  8. Finish with salt and pepper to taste
  9. Place the Red Cabbage Slaw into a lettuce leaf and top with chicken

 

Original recipe by Kenzie Swanhart