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December 28, 2017

Recipe of the Week: Wintertime Super Food Stew

Prep Time: 20 minutes
Servings: 6

Ingredients:

  • ½ cup quinoa, uncooked
  • 1 can of white beans, rinsed and drained
  • 2 14oz cans of fire roasted diced tomatoes (with chiles if you like spice!)
  • 2 carrots, peeled and chopped
  • 1 stalk of celery, chopped
  • 6 cups low sodium vegetable or chicken stock
  • 1 small onion, chopped
  • 1 Tbs olive oil
  • 2 cloves of garlic, minced
  • 1 cup fresh peas (or frozen)
  • 2 parsnips, peeled and chopped
  • 1 Tbs garlic powder
  • 1 Tbs oregano
  • ¼ tsp cayenne pepper
  • ¼ tsp black pepper
  • ¼ tsp cumin
  • salt to taste
  • Fresh parsley to garnish

Directions:

Sauté onion with olive oil until translucent. Add all ingredients, including sautéed onion to slow cooker and mix well. Cook on high for 4 hours or on low for 6 hours. Serve and garnish with parsley!

Nutrition per Serving:
Calories: 241
Carbohydrates: 41g
Fat: 3g
Protein: 11g

Filed Under: News, Recipes Tagged With: Diet, Exercise, Fitness, goals, health, healthy, holiday, holidays, motivation, Nutrition, physiologists, recipe, sports performance, strength training, success, tips, vegetables, weight loss, Winter, Workout

December 21, 2017

Success Story: Cathieann

Since joining Peak Performance Fitness, I have seen many improvements in my health – I have more energy, my blood pressure is down, I sleep better, and I am down quite a few pounds. When I joined Peak, it was never about “the number” or how many pounds I “lost,” it was about changing my eating habits and my lifestyle.

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Tyler has always made me feel welcome and worthwhile from day one. He has never judged me or made me feel like I wouldn’t succeed. He has been my steadfast supporter, my cheerleader, and my voice of reason when I needed it. I have truly enjoyed working with him and look forward to much more success under his guidance.

-Cathieann Rowland

Filed Under: News Tagged With: Diet, Exercise, Fitness, goals, health, healthy, holiday, holidays, members, motivation, Nutrition, strength training, success, tips, weight loss, Winter, Workout

December 19, 2017

“fIITing” in the HIIT

If there is one thing you can almost guarantee during the holidays, it’s that you’re going to find yourself busier than normal. At one point in time you might even say to yourself “there aren’t enough hours in the day.” Stressful in itself, allotting time to get to and from the gym, as well as, completing the workout might seem impossible, so here is a perfect way to burn a large chunk of calories from your home in just 25 minutes.

You may have heard the term HIIT before and that’s exactly what you are going to be doing, High Intensity Interval Training. HIIT is one of the best, most proven ways to burn calories and keep your metabolism high for the coming hours. All you need is your body, some room in the house and a timer. The science behind HIIT is completing intense exercises back to back, keeping your heart rate elevated followed by minimal rest and repeat. Here’s a great workout that will beat you up in a fraction of the time:

Group 1 (Exercises are preformed back to back)

Jumping Jacks: 30 Air Squats: 20 Drop to floor, Crunches: 20

*Rest 30 seconds and then start over! Do this 4 times!*

*Rest 1 minute and move to group 2!*

Group 2 (Exercises are preformed back to back)

High Knees/Jog in Place: 30sec à Drop to floor, Mountain Climbers: 20sec à Pushups or Pushups on Knees: 8 to 10

*Rest 45 seconds and then start over! Do this 4 times!*

Congratulations! You’re now a sweaty mess and burned more calories than you ever thought you could at home. Remember, modification is key so that you can complete the exercises. Do as many as you can and listen to your body. Have fun and earn those holiday snacks!

 

By Tyler Palmquist

 

 

Filed Under: News Tagged With: Diet, Exercise, Fitness, goals, health, healthy, HIIT, holiday, holidays, motivation, running, sports performance, success, tips, weight loss, Winter, Workout

December 15, 2017

Recipe of the Week: Waffle-Veggie Latkes

TOTAL TIME: 30 minutes
SERVES: 4

INGREDIENTS:

  • 2 large carrots, peeled and shredded (6 oz)
  • 1 large 8 oz zucchini, shredded
  • 1 red bell pepper, shredded
  • 1 medium onion, shredded
  • 2 large russet potatoes, scrubbed and shredded (16 oz)
  • 1/4 cup matzo meal, or all-purpose flour (wheat or GF)
  • 1 teaspoon baking powder
  • 1 1/4 teaspoon kosher salt and pepper to taste
  • 3 large eggs, beaten
  • cooking spray

DIRECTIONS:

  1. Using a box grater, grate all the veggies, saving the potatoes for last to prevent browning.
  2. Squeeze out all the excess liquid well with a cheese cloth or towels.
  3. Stir in matzo meal or flour, baking powder, salt and pepper. Add the eggs and mix well.
  4. Spray waffle iron and heat on medium-low heat.
  5. Place scant 2/3 cup in the center of the waffle iron and close, cook 5 minutes, until browned and crisp on the edges and cooked through in the center.
  6. Set aside and repeat with the remaining mixture.
  7. Add your favorite toppings and enjoy!

NUTRITION INFORMATION:

Makes: 4 servings, Serving Size: 2 latkes

Per Serving: Calories 205, Fat 4g, Sodium 575.5mg, Carbohydrates 35g, Fiber 6g, Sugar 6g, Protein 9g

For more prep tips, check out the original recipe on SkinnyTaste.com!

Filed Under: News, Recipes Tagged With: breakfast, Diet, Exercise, Fitness, goals, holiday, holidays, motivation, Nutrition, recipe, Sports, strength training, success, sweet potato, tips, vegetables, weight loss, Winter, zucchini

December 12, 2017

Dealing With Stress During the Holidays

The most common issue gym-goers have is that it’s hard to fit workouts in during the holidays.  On top of that, this is known to be the most stressful time of the year because of all the shopping and deciding the perfect gift for your loved ones, hosting and attending family parties, home decorating, and other events during this time of year.  Moreover, the cold weather and snow seem to add to people’s stress levels and make it even harder to make it to the gym.  Unfortunately we can not avoid the extra responsibility we must take on along with work and other life events during this time, therefore we must attack this stress head-on in order to remain calm and actually enjoy the holidays while still taking care of ourselves and our wellness.`

One of the first and most important aspects to dealing with stress is to write your tasks and goals down on a piece of paper (or in your phone) in order ease the mind knowing that your thoughts and responsibilities are organized and physically present for you to remember.  You have to head to the mall for Christmas shopping, pick up your kids at school and then have a holiday party in the evening, but you still want to fit in an exercise somewhere?  Map out your day the night before so that you can fit in enough time to exercise.

If you are like most people, the mental and physical benefits of exercise are important to you; missing your routine workouts can make you angry and feel unaccomplished.  According to a study done at the University of Liverpool, aerobic exercise training has antidepressant and anxiolytic effects which helps protect against harmful consequences of stress (Effects of Physical Activity and Exercise Training).  These findings can be credited to improved blood circulation throughout the body including the brain, lowered blood pressure, and improved production of endorphins (neurotransmitters that act as chemical messengers).  Exercise can regulate and improve the release of serotonin and dopamine, which are two hormones that play a heavy role in our mood, as well as, lower the production of adrenaline (fight or flight sympathetic response)—which at too high of levels can negatively effect our stress levels.  Therefore, skipping your workouts will only add to your stress levels, so make sure to prioritize your cardio training!

Another effective way to deal with holiday stress is to practice yoga (take a class, have your physiologist teach you, or watch an instructional video online).  In reality, yoga is mostly a combination of different stretches, postural corrections and functional movements to ease tension and relax the muscles of the body—so basically a good 10-20 minute session of stretching and deep breathing will do the trick.  The most effective way to use yoga/stretching to ease stress would be to either start your day or end your day by stretching—but stretching at any point in the day is much better than nothing.  Muscle tension, especially along the neck, can play a big role in effecting your mood and making you irritable.  If you have any specific injuries along the neck or spine you should check with your doctor to see if you’re eligible for physical therapy or need to see a specialist, but if you are just tense or tight, try some of these stretches at home in a very slow manner to see if they help. Remember to always listen to your body! Muscle tension anywhere in the body may increase your stress, so find out where your muscles are the most tight, and ask a physiologist at Peak how to stretch out those muscles!

Follow this link for some helpful stretches to help relieve neck pain!

—By Anthony Locast

 

Salmon, Peter. “Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory.” Clinical psychology review 21.1 (2001): 33-61.

“The Effects of Physical Activity and Exercise Training on Psychological Stress and Well-Being in an Adolescent Population.” Journal of Psychosomatic Research, Elsevier, 29 May 2002, www.sciencedirect.com/science/article/pii/002239999290114H.

 

Filed Under: News Tagged With: Diet, Exercise, Fitness, goals, health, healthy, holiday, holidays, motivation, physiologists, running, Spine, Sports, sports performance, strength training, stretching, success, tips, weight loss, Workout

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  • Home
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