Lynbrook | New Hyde Park | NY

Exercise

Are You Getting in the Way of Your Own Goals?

1. It’s Cold Out

Sounds like just another excuse. We come to the gym when it’s hot out, when it’s raining, when it’s sunny – so what makes this any different? Of course, we need to bundle up, but the walk from your front door to the car and the parking lot to the gym door is short. If the roads are safe to travel, the gym doors will be open for you.

2. Don’t Know what to Do

If you don’t have the knowledge to work out on your own, ask an Exercise Physiologist for guidance. They will help you get acquainted with every piece of equipment in the Fitness Center so you can get your body moving.

3. No Time

If the President of the United States has time to go for a run as the President of the United States—the rest of us have plenty of time to exercise.  A former president told Men’s Health magazine in an interview that he works out for 45 minutes, six days a week, and always on election days!

4. Nothing to Wear

It’s not a fashion show—the Fitness Center to get healthy and feel better.   Whatever you feel comfortable in works and a good pair of sneakers.  Enroll in a facility that has an environment that makes you feel good! As long as your clothing is loose and stretchy, you’ll be comfortable during your workout.

5. I Don’t Have the Energy

Tired all the time?  Start exercising and you won’t be.  Exercise helps increase energy levels during the day so you will sleep better at night – sounds like a great way to keep you motivated!

Recipe of the Week: Turkey White Chili

Prep: 15 min.
Cook: 70 min.
Makes: 6 servings (6 cups)

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 2-1/2 teaspoons ground cumin
  • 1 pound boneless skinless turkey breast, cut into 1-inch cubes
  • 1/2 pound ground turkey
  • 3 cups chicken broth
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 tablespoon minced jalapeno pepper
  • 1/2 teaspoon dried marjoram
  • 1/4 teaspoon dried savory
  • 2 teaspoons cornstarch
  • 1 tablespoon water
  • shredded Monterey Jack cheese and sliced red onion, optional

Directions

  1. In a large saucepan or Dutch oven, heat olive oil over medium heat. Add onion; saute until tender, about 5 minutes. Add garlic, and cook 1 minute more. Stir in cumin; cook 5 minutes. Add turkey; cook until no longer pink.
  2. Add broth, beans, jalapeno, marjoram and savory. Bring to a boil. Reduce heat; simmer, covered, for 45 minutes, stirring occasionally.
  3. Uncover; cook 15 minutes more. Dissolve cornstarch in water; stir into chili. Bring to a boil. Cook and stir 2 minutes. If desired, serve with cheese and sliced red onion.

Nutrition
1 cup: 288 calories
Per serving: 12g fat, 635mg sodium, 15g carbohydrate, 3g sugars, 29g protein.

 

Find the original recipe here!

Recipe of the Week: Lemon-Dijon Pork One-Pan Dinner

Prep: 20 min. Bake: 20 min.
Makes: 4 servings

Ingredients: 

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

Directions:

  1. Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
  2. Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
  3. Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Let stand 5 minutes before serving.

Nutrition:
1 pork chop with 1-1/4 cups vegetables: 516 calories
17g fat, 505mg sodium, 51g carbohydrate, 19g sugars, 39g protein.

 

Original recipe can be found here!

Member Spotlight: JoAnn

We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness several years ago. Read all about her accomplishments!

JoAnn has been a long time member of Peak Performance (check out the old strength training machines in that first picture) and has made some amazing accomplishments! She has been consistent with balancing her busy life and making time for her twice a week training sessions.

In the past year, she made changes to her nutrition habits and has lost an incredible 30 lbs! In addition to her committed training routine, JoAnn signed up to train with Team Peak last fall for the Massapequa Park Turkey Trot. She participated in eight solid weeks of training and crossed the finish line of her first 5k – smiling ear to ear!

We are so proud of you & all your accomplishments!! We can’t wait to see what you do in 2019.

 

 

Recipe of the Week: Immune-Boosting Chicken Soup

Serves: 8

INGREDIENTS:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups chicken stock
  • 2 bay leaves
  • ½ tsp. turmeric
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 3 cups shredded rotisserie chicken
  • 2 cups baby kale leaves

INSTRUCTIONS:

  1. In a large pot or Dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

NUTRITIONAL INFORMATION:
Serving Size: 1½ cups
Calories: 253 • Fat: 6.5 g • Carbs: 20.6 g • Fiber: 6 g • Protein: 28 g • Sugars: 3.5 g

 

Original recipe can be found here!

Building Accountability

We have all heard a million times how important exercise is for us but most of the time we would rather do just about anything else. Unfortunately, missing that one day can be a slippery slope and it may be difficult to get back on track. A great way to bypass this struggle is to find a workout partner. These people can come in many shapes and sizes but finding a buddy has been proven to result in an increase in attendance and adherence. Having an exercise partner works two ways as well. While you and your partner push each other, you also hold each other accountable and provide motivation for one another. Some partners can even push each other to new heights with a little friendly competition. That being said, not all partners are created equal and finding the right one can be a challenge.

When considering who can or cannot be your partner it is wise to compare your goals to theirs, your individual levels of fitness and whether they will be a true partner or a distraction. The best of partners tend to have an emotional connection with each other and a study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits.

Partners can be your friends/colleagues, a group or a trainer. Friends/colleagues work best for those who find it hard to get to the gym on their own. This dynamic works best when goals and fitness levels are fairly close. Sometimes, it can work when the fitness levels are different so long as the higher skilled partner can help the newer one while focusing on their own progression. The group setting is best for those who like to combine exercise and social time. Group classes are a great way to meet new people with fitness-minded goals. Lastly, working one-on-one with an Exercise Physiologist takes a load of the pressure off you. EP’s are able to motivate and support you, all the while developing a program that best benefits you. Whether you are experienced and struggling to get to the gym or a newcomer seeking some guidance, having an exercise physiologist to work with you can help you reach your goals.

 

By Julian C. Lee

Recipe of the Week: Chicken and Wild Rice Bowl

Serves: 2 | Serving Size: 1 cup wild rice, 1 cup vegetables and half of the chicken

Ingredients 

  • 3/4 cup wild rice
  • 2 teaspoons olive oil, divided
  • 12 medium Brussels sprouts, trimmed and halved
  • 1 large carrot, halved lengthwise and thinly sliced
  • 1 teaspoon fresh lemon juice
  • 7 ounces chicken breast, thinly sliced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried sage
  • 2 tablespoons chicken stock
  • 1 teaspoon tamari soy sauce
  • 2 medium scallions, thinly sliced

Directions

  1. Bring about 3 cups of water to a boil in a small pot over high heat. Add the wild rice, return to a boil, then reduce to a simmer. Cook for about 20 minutes for hand harvested wild rice, or up to 45 minutes for cultivated wild rice. When the rice is tender, drain and keep warm.
  2. In a large skillet, spread 1 teaspoon olive oil and place over medium-high heat. Place the Brussels sprouts in the pan, cut side down and sprinkle the carrots in between them. Let sear until browned, about 1–2 minutes, then start stirring and moving the vegetables around with a spatula until there are browned spots on them and they are crisp-tender. Drizzle the lemon juice over the vegetables and toss to mix. Keep warm.
  3. Toss the chicken slices with thyme and sage until well-coated. Spread the remaining 1 teaspoon olive oil in a large skillet and place over medium-high heat. Place the chicken strips in the pan and let brown for about 2 minutes without moving, then turn the pieces and cook for about 1 1/2 minutes, until just browned and cooked through. Transfer the chicken to a plate. Deglaze the pan with chicken stock and tamari—bring to a boil, then pour over the wild rice.
  4. Divide the wild rice between two low bowls, then arrange half of the vegetables on each bowl and top with half the chicken. Sprinkle with scallions and serve immediately.

Nutrition (per serving): Calories: 441
Fat: 7g; Carbohydrate: 61g; Dietary Fiber: 10g; Sugar: 6g; Protein: 37g

 

This recipe is originally from MyFitnessPal. Find it here along with hundreds of other great recipes!

Developing Strong Habits

Many people have goals to live healthier lifestyles through nutrition and exercise.  The desire to change is often reflected by good intentions to adopt new behaviors such as eating foods that are good for you and exercising every day.  However, unhealthy habits may easily override an individual’s good intention.  Here are a few helpful tips to make small changes that will make large differences. 

  • Place Exercise Clothing on the Couch
  • Put exercise equipment (dumbbells stationary bike) where you engage in sedentary behavior
  • Join a gym that is located between work and home
  • Buy single servings of soda rather than one-liter bottles
  • Place snacks in single-serving baggies
  • Make healthy snacks more noticeable than unhealthy snacks
  • Create a pantry that is not near the kitchen or television

Strong habits, good or bad, are performed frequently in the same context whereas weak habits are performed irregularly.  Making conscious decisions to eat better and exercise more may not be enough.  It is far easier to engage in sedentary pursuits than physical activity.  When physical activity alternatives are convenient compared to inconvenient sedentary activities, people spend increased time being physically active.

Bad habits such as unhealthy eating provide instantaneous reinforcement, while healthy eating and exercise requires a long term commitment to realize benefits.  These modifications may help prevent unwanted behaviors and encourage healthy ones.

 

By Brandon Ayala, CSCS