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5 Exercises for a Healthy Back

Many adults suffer from back pain; it is one of the top reasons for doctor visits. Having strong back and abdominal muscles can help relieve many types of back pain, especially those most commonly resulting from soft tissue injury or back muscle strain. Exercises that strengthen these core muscles should be included as a part of a balanced exercise program.

The vertebrae of the spine provide the supporting framework for the back. Connected to this frame is a complex system of muscles and ligaments that create the strength and stability of the spine and extremities. Your abdominal muscles and back muscles work to keep the body upright and for movement (think of maintaining good posture). If these core muscles are not strong enough to hold you upright, additional stress is applied to the spine as it supports the body, and the likelihood of back injury or pain is increased.

We put together some basic core exercises for keeping your back healthy! Get your doctor’s ‘okay’ before trying any of these moves and pay attention to how you feel when doing them.

  • Hamstring Stretch- lying on your back with the legs straight, use a stretching strap to pull the one leg up in the air so that you feel a stretch in the back of the leg
  • Knees to Chest- lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves.
  • Plank/Modified Plank- lay on your stomach, bringing your forearms flat with elbows directly under the shoulders. Engage your core and lift yourself up from your arms and feet, holding this position. To modify, lift from the knees.
  • Reverse Crunch- lie on your back with bent knees and core tightened. Keep your knees bent but lift your feet, keeping the hips down, then return feet to the ground.
  • Bridges- starting on your back with the knees bent and feet flat, press your heels down and lift your hips up from the ground. As you lift, be sure to squeeze your glutes, then bring your hips back down.

 

Exercising with Allergies

With spring comes the beauty of flowers… and allergies! Allergies occur when your immune system overreacts to a specific allergen. Some allergens that tend to affect many individuals are pollen, dust, grass, and oak. Symptoms of these allergies consist of itchy, watery eyes, running nose, sneezing and sometimes a cough. Despite how bad the pollen count might be, these allergies should not deter you from getting a workout in. Below are some tips that should help you to get over that allergy slump.

 Check the Pollen Count: Before you head outdoors make sure you double check the pollen count for the day; you can look this up on pollen.com. In general the pollen count is typically higher in the morning during warm, breezy days and is lower on cold, rainy days. It is important to also look at ozone levels and other pollutants because these tend to bother individuals who have allergies. If the pollen count is too high, exercising indoors is also a good solution.

Choose the Time of Day: As a rule of thumb, pollen tends to be higher in the morning and afternoon so exercising at night time is ideal if you suffer from allergies.

Change Your Clothes: If you do decide to exercise outside make sure you come home and change your clothes. Pollen is likely to stick to people’s clothes and hair so when you come home it is advised that you take a shower and change to rid yourself of any possible allergens left on your skin after your workout. This also might help protect your family members who suffer from allergies.

Ask your Doctor: If your allergies continue to persist make an appointment with your doctor, you might need an antihistamine to help you get through the day. If you are going outside to exercise it is advised that you take the medication an hour before working out so your body has enough time to react to it.

Exercising Indoors: Sometimes the pollen content is just too high and you need to exercise inside. If you are going to do this make sure that all windows and doors are closed so extra pollen or any other allergen is not able to sneak in during your workout.

Avoid Certain Areas: When exercising outdoors it is important to stay away from areas where there is a high possibility of irritants, pollutants or allergens. Certain areas to stay away from consist of fields, trees, factories and cities.

 Breathe Through Your Nose: When working out it is important to breath through your nose and not your mouth. Your nose works as a filtration system that filters out any pollutants, allergens or irritants that can enter into your body.

Don’t let this time of the year prevent you from completing your workout, summer is just around the corner!

Recipe of the Week: Orange Chicken Spicy Skewers

Prep Time: 10 minutes

Cook Time: 10 minutes


Ingredients:

  • 1 Orange
  • 1 lb Chicken Breasts
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Black Pepper
  • 1/4 tsp Salt
  • 1/2 tsp Cumin
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tbsp Low Sodium Soy Sauce

Directions:

  1. Soak wooden skewers in water for at least 20 minutes.
  2. Slice orange into 16 bite size pieces. Cut up the chicken into 1 inch cubes. Alternate adding the orange and chicken on to the skewers.
  3. In a bowl, combine the rest of the ingredients. Brush kabobs with the mixture until each piece of chicken is coated.
  4. Place on a pre-heated grill on each side for about 5-8 minutes or until chicken is no longer pink.

Nutrition Facts:

  • Calories: 217
  • Carbohydrates: 4
  • Fat: 5
  • Protein: 43

 

Peak Performance is Better than the Average Commercial Gym

We talk about Peak Performance Fitness being different from your normal health club or gym. But what really makes it better? Check out our list of what makes Peak unique!

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  1. Guided and Personalized Workouts.  Unlike commercial gyms, the exercise physiologists at Peak Performance create exercise prescriptions for you, based off of your fitness goals as well as any orthopedic and medical conditions. These exercise programs are updated regularly to progress the individual along their fitness journey.
  2. Safety First. While you are working out there are always fitness professionals watching to make sure you are doing exercises correctly. Also if you have any questions at all, exercise physiologists are always available to help.
  3. Never Wait. There is never a wait to use machines Peak Performance, we always have cardio and strength machines available at any time of the day!
  4. Specialized Equipment. Most commercial gyms do not have a turf, sleds, an Olympic weight lifting station, TRX or specialized physical therapy equipment. At Peak Performance we go out of our way to make sure all individuals have the right equipment whether you are an athlete or physical therapy patient trying to start up an exercise program again.
  5. Comfortable Setting. The setting at Peak Performance has a family-like atmosphere. Everyone is always friendly, cheering you on and looking out for each other. There is also no pressure if you are a novice to exercise and there are no grunting “meatheads” to scare you away.
  6. Specialized Programs. Here at Peak we have many specialty programs such as sports specific training for individuals and teams. We also have different weight loss programs to help you achieve you ultimate fitness goals!

Happy Mother’s Day from Peak!

This Mother’s Day we wanted to celebrate the moms of Peak Performance. We have a lot of amazing families that come to Peak together! So we asked a few of our members to tell us why their moms inspire them.. see what they had to say!

 

“My mom is the bravest, most compassionate and supportive woman in my life. She taught me what it means to make someone happy. Even during our lowest points of grief and anguish, she still makes me laugh and feel loved. Her resilience is incredible and inspires me to be a more selfless person.

We joined peak after the loss of my younger sister. My mom kept saying, “I’m not ready, I’m not ready.” But honestly we’d probably never be ready, so we joined.  We push each other to keep going and I’m really proud and excited for her progress.” -Deb De PintoTheDePintos

“My mom inspires me because she is strong and confident, empowering and kind. She is always my biggest cheerleader and inspires me to be better at everything I do. And if you know Mom, you know she always has time for family, friends, and a good game of backgammon! There is no “maybe,” no try, no holding back. Her answer to life is why not, and she doesn’t let anything hold her back.  When facing a challenge or a difficult time, Mom always throws herself into the fight and she always comes out even stronger. She is my superhero, every single day.
I love you mom!” -Jess Estrada

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“My mother is my inspiration, my role model, my source of good advice, my guardian angel, she is my traveling companion trough life’s journeys, loving beside me through the  good times and bad, she’s my exercise partner for the past 11 years at Peak Performance, she is everything I admire in a person, and she is what unconditional love is to me, she’s my best friend.

Being her daughter is one of the most beautiful things that ever happened to me, and I am so grateful to have been blessed with such a wonderful mother. I Love you mom!” -Debbie Contellophoto (1)

 

Happy Mother’s Day from the Peak Performance Family!

Recipe of the Week: Turkey Taco Salad

Prep/Total Time: 30 min.
Yield: 4 servings

Ingredients:

  • 12 ounces ground turkey
  • 1 medium sweet red pepper, chopped
  • 1 small sweet yellow pepper, chopped
  • 1/3 cup chopped onion
  • 3 garlic cloves, minced
  • 1-1/2 cups salsa
  • 1/2 cup canned kidney beans, rinsed and drained
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 8 cups torn romaine
  • 2 tablespoons fresh cilantro leaves
  • Optional toppings: chopped tomatoes and shredded cheddar cheese

Directions:

  1. In a large skillet, cook turkey, peppers, onion and garlic over medium heat 6-8 minutes or until turkey is no longer pink and vegetables are tender, breaking up turkey into crumbles; drain.
  2. Stir in salsa, beans, chili powder and cumin; heat through.
  3. Divide romaine among four plates. Top with turkey mixture; sprinkle with cilantro and toppings of your choice. Serve immediately.

Recipe of the Week: Stuffed Red Peppers

We used quinoa in this recipe but you may substitute brown rice. In addition, many add ground beef or turkey to their stuffed peppers. Keep in mind any alterations to the recipe below changes the nutritional information.

Cook Time: 20 min
Prep Time: 15 min
Serves: 6

Ingredients:

  • 2/3c quinoa, rinsed and drained
  • 6 red bell peppers
  • 1 T olive oil
  • 3/4c diced carrots
  • 1/2c diced red onion
  • 1 10oz package of frozen spinach, cooked and drained
  • 1 15oz can red kidney beans, rinsed and drained
  • 1 10oz can of diced tomatoes
  • 1 teaspoon chili powder
  • 1/2c grated mozzarella cheese

Directions:

  1. Preheat oven to 350* F. Boil 1 1/3 cups water in a saucepan; add quinoa. Reduce heat, cover, and simmer for 15 minutes. Keep covered; set aside.
  1. Remove pepper tops, stems, and seeds. Bring a large pot of water to a boil. Add peppers; boil for 5 minutes, and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3 minutes. Add onion; cook for 5 minutes. Stir in spinach, beans, and tomatoes. Remove from heat and mix in quinoa and chili powder.
  1. Fill peppers with quinoa mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a thin layer in bottom of the dish. Bake for 20 minutes or until tops are lightly browned.

 

Nutrition:

  • 1 pepper (1/2 pepper)
  • Calories: 254 (127)
  • Carbs: 38g (19g)
  • Fat: 6g (3g)
  • Protein: 12g (6g)

The Importance of Calcium and Vitamin D in Everyday Life

No matter your age or gender, appropriate amounts of calcium and vitamin D are necessary. Calcium is a mineral that promotes bone growth, strengthens bone health, aids in blood clotting, initiates nerve impulses, and stimulates muscle contractions. Calcium is found throughout our body, but predominantly resides in our teeth and bones. Calcium is lost through different venues of our body daily, therefore it is necessary to make sure that it is replaced with proper nutrition. Vitamin D is essential for maintaining healthy bones because it is responsible for the absorption of calcium in the body.

What are Osteopenia and Osteoporosis?

Osteopenia is a decrease in bone density. Bone density is measured by the strength and the density of your bones. Osteopenia is the precursor to osteoporosis. Osteoporosis is a disease in which your bones become thin and fragile. When you are diagnosed with osteoporosis you run the risk of fracturing bones easily. Women are at a higher risk for osteoporosis than men because women generally have a lower bone density than men. In addition, as women grow older, they tend to lose bone density quicker than men. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, 68% of the 44 million people at risk for osteoporosis are women.

The Facts:

A lot of Americans fall short of having the correct amount of calcium in their diets everyday. Women who are 50 and younger should have 1,000 mg of calcium daily. Women 51 and over should have 1,200 mg of calcium. Men 70 and younger should have 1,000 mg of calcium. Men 71 and older should have 1,200 mg of calcium a day.

How Can We Change That?

If we are not getting enough calcium from the foods we eat, our body taps into the calcium stored in our bones to accommodate. Thus, having a diet that is high in calcium is a necessity. Some foods that are rich in calcium are: cheese, low-fat milk, yogurt, almonds, broccoli, green beans, spinach, kale and turnips.

In order to understand how much calcium you are eating, look carefully at your food labels. These labels list calcium as a percentage of 1,000mg. Therefore, if the label reads 30% of your daily value, that food has 300 mg of calcium. If you still end up following short of your daily calcium requirements, you can supplement it in your diet. However, there are some things you should keep in mind if you are going to take these supplements:

  • Talk to your physician before taking these supplements to make sure they are safe for you to take.
  • Make sure the supplement is purified and proven reliable.
  • Take calcium supplements in small dosages to decrease the risk of side effects. Some side effects might include constipation or gas.
  • Make sure you are drinking 6-8 ounces of water with your supplements

Vitamin D: How it impacts your bone health

Vitamin D also serves an important role in maintaining healthy bones. In order to absorb calcium, your body needs Vitamin D. If you do not get enough vitamin D, your body will not be able to absorb the calcium it needs. Some studies have shown that Vitamin D can actually slow down the process of bone loss.

The average amount of Vitamin D needed for men and women under the age of 50 is 400-800 international units per day. Men and women over the age of 50 need 800-1,000 international units per day.  Sunlight exposure for 10-15 minutes is 2,000-3,000 IUs; salmon, fortified milk and vitamin D supplements also contain IUs.

It is a necessity to make sure you are getting enough vitamin D and calcium in your diet and every day activities to maintain healthy bones. Also staying away from smoking and excessive drinking is advised, as well as, maintaining an active lifestyle may help deter the onset of osteoporosis.

 

By Sally Leahy