Lynbrook | New Hyde Park | NY

strength training

An Introduction to Nutritional Supplements

The human body requires a certain amount of fuel to carry out day to day activities and what we eat provides the fuel needed to power our bodies. This is not only for the activities we perform or the exercise we do, what is happening on a cellular level within our bodies. Often times our diets are not enough to keep up with the nutritional demands of our bodies. In these cases, individuals may benefit from nutritional supplementation.

What are supplements and what is nutritional supplementation?

Nutritional supplements are products that are added to a regular diet in order to meet an individual’s dietary requirements. These requirements are based on age, gender, level of physical activity, etc. And because these factors are different for each person, supplementation can be implemented in a variety of different ways in order to provide the necessary macronutrients (carbohydratess, proteins, and fats), fiber, vitamins, minerals, etc.

Micronutrients

A lot of these supplements are found in pill and powder form. Multivitamis, fish oil pills, soluble fiber mixes (i.e. Benefiber). A multitude of other micronutrients-filled pills/powders are also available to supplement any dietary deficiencies. These supplements, although very important, work on smaller scale in order to improve bodily functions such as joint health, heart health, digestion, skin/hair care, vision, among other things.

Macronutrients

Throughout a normal day our bodies rely on carbohydrates, fats, and proteins as our energy and rebuilding sources. Adding exercise further depletes these macronutrients, so it is important to try replace what we have used with the meals we eat. For those who do not receive enough from their regular nutrition, energy bars, protein bars, or protein powders are good forms of macronutrient supplementation. This ensures your body has enough of the macronutrients needed to both perform it’s regular functions and build/repair tissue post-exercise.

 With regards to exercise:

  • Energy bars, before or after exercise, provide a great source of carbohydrates to either fuel a workout or replace what is lost after one.
  • Protein bar/ powders are usually taken after a workout in order to aid in muscle building and recovery.
  • *When trying to lose weight,* it is important to maintain protein intake while decreasing total caloric intake. Supplementing with shakes and bars is one way to get the necessary amount of protein without also increasing fat/carbohydrate intake.

 

By David McCalla

Recipe of the Week: Rainbow Thai Chicken Salad

TOTAL TIME: 15 MINS
PREP TIME: 15 MINS

INGREDIENTS:

THAI CHICKEN SALAD INGREDIENTS:

  • 3 cups shredded cooked chicken
  • 2 cups shredded purple cabbage
  • 1 cup shredded green cabbage
  • 1 avocado, diced
  • 1 mango, peeled, pitted and diced
  • 1 (large) carrot, julienned or shredded
  • 1 red pepper, cored and julienned (or diced)
  • 1 cup roughly chopped fresh cilantro leaves
  • 1/2 cup chopped green onions
  • 1/4 cup chopped cashews or peanuts

PEANUT DRESSING INGREDIENTS:

  • 1/2 cup natural peanut butter
  • 2-3 tablespoons hot water
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons soy sauce (if you are gluten-free, use GF soy sauce or tamari)
  • 2 tablespoons honey
  • 1/4 teaspoon sesame oil
  • juice of 1 lime
  • pinch of red pepper flakes

DIRECTIONS:
SALAD:

Toss all salad ingredients together until combined. Drizzle with dressing or toss to combine, then serve immediately.

DRESSING:
Whisk all ingredients together until combined. If the dressing is too thick, add hot water a teaspoon at a time until it reaches the consistency you desire.

 

Original recipe from GimmeSomeOven.com can be found here!

Cycling Safety Tips

Now that the sun is finally shining, many of us are tempted to start spring cleaning and back into our outdoor routines. We want everyone to get outside for spring activities! As outdoor enthusiasts and sunshine advocates ourselves, we recommend heading outside for some hiking, biking, or just walking the dog! However, it’s important that we protect ourselves from anything that may sideline our activity for the upcoming summer. Bike safety is critical, so before hitting the open road- make sure you and your bike are ready to go.

Here’s a handy checklist to make sure your bike ride goes smoothly!

  • Always wear a helmet! This should go without saying, but it can save your life!
  • Be familiar with local rules and regulations! Always go with the flow of traffic and stay in appropriate bike lanes.
  • Be visible! Avoid riding at night, make sure all of your lights are in working order, and wear lightly colored clothing.
  • Check over your bicycle! Normal wear and tear happens to moving parts on a bike, check your breaks, tire pressure, lube up the chain and all the gears!
  • Be aware of others on the road; joggers, cars and other cyclists won’t always pay attention to you!
  • Know your limits! Not everyone can do black flips their first time out and that’s okay! Ride at a level that you feel comfortable.

Now that you’re all ready to go out, here’s a list of NY state parks with bike trails to get you started!

  • Bethpage State Park, Bethpage: A paved walking/ biking trail connecting Massapequa and Bethpage with gentle slopes and wonderful views of Massapequa nature preserve.
  • Long Beach Boardwalk, Long Beach: Oceanfront boardwalk with beach access, lit for day and night use.
  • Stillwell Woods Park, Woodbury: An expansive set of trails with varied levels of difficulty. Fun for all skill levels
  • Holtsville Ecology Center, Holtsville: An easy paved walkway through grassy hills with numerous exercise stations scattered throughout.
  • Caumsett State Park, Lloyd Harbor: 3 mile loop with spectacular views of Long Island’s north shore with backdrops though meadows, shoreline, woods and marshes.

Happy Cycling!

By Matt Rhodes, M.S.

 

Muscle Madness: Transversus Abdominis

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Paul, what’s your favorite muscle?

Transversus Abdominis.  The transversus abdominis (TA) is a deep abdominal muscle you will never see and is the “unsung hero” of lower back/ core stabilization.

Where is this muscle?

This muscle is located in the abdominal region.  The muscle originates from few different areas; lumbar fascia, anterior two-thirds of the iliac crest, and the lateral two-thirds of the inguinal ligament.  The transversus abdominis inserts at the costal margin, aponeurosis of the rectus sheath, conjoined tendon to the pubic crest and pectineal line, 10-12 rib.  What this means is the TA essentially forms a custom back brace from the top of your hips up to the bottom of your ribs.

What does the muscle do?

The main function of the transversus abdominis, like all of the abdominal muscles, is stabilization.  Specifically, it acts to stabilize your core (low back and pelvis) before you start to move.  It also acts to compress the abdomen.

What is a good exercise to strengthen the transversus abdominis

Many of our clients have lower back issues and developing a strong foundation through proper TA training can help your lower back feel better and more functional.  With TA training you must master the basics first and make the mind body connection with this muscle.  Start with a simple TA bracing, think about “sucking in your gut.” To know you are performing the brace correctly a few things need to happen:  belly button must move straight back towards spine (NOT IN and UP, just IN), no movement of the pelvis or spine should occur.  Once you have mastered the brace, it can be added to other movements to increase synergistic stabilization of all abdominal muscles.  Giving you a rock solid core!

My favorite TA exercise is a ball rollout with TA brace.  Assume a plank position on a stability ball, feet should start slightly wider than shoulders.  Start with bracing the TA muscle, then slowly move your forearms forward rolling the ball away from body.  The key to this exercise is keeping the hips on the same level and not moving.  See how many good reps you can perform while holding the TA brace.  See your Physiologist for proper execution and progression.

Muscle Madness: Triceps Brachii

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Louise, what’s your favorite muscle?

My favorite muscle is the triceps brachii.

Where is this muscle located?

Triceps are commonly pointed out as the “back of the upper arm.”  The triceps actually have 3 heads which originate from different spots; the long head from the infraglenoid tubercle of the scapula, the lateral head from above the radial sulcus, and the medial head from below the radial sulcus. All three heads converge into a tendon which inserts on the olecranon process of the ulna a.k.a your “funny bone.”

What does this muscle do?

The primary function of the triceps brachii is to extend (straighten) the elbow. This is especially important for compound movements such as push-ups, chest press, and shoulder press.

What is a good exercise to strengthen this muscle?

Many of my clients ask for exercises to strengthen this area and there are so many! My personal favorite are “skull crushers,” partially because of their tough name. For this exercise, lay on your back with dumbbells in hand or holding a medicine ball or a barbell. With your arms straight in the air, start to bend the elbow lowering the weight towards your head. Keep those elbows pointed towards the ceiling then press the weight back up to the starting position.

 

Taking Your Workouts Outside

Sick of exercising in doors? Well I have some good news for you, Spring has finally arrived! This means we can say goodbye to those days consisting of below-freezing temperatures and hello to some fun in the sun. There is a great week of weather ahead- are you itching it get outside to workout? And not just because of allergies… 

Although you may not realize, many activities we do outdoors can actually have a high caloric expenditure, possibly just as much as 30 minutes on your favorite inside cardio equipment.  Exercising outdoors is a great way to break the monotony, have some fun, and get a great workout.  Below is a list of many different ideas for some physical activity in the sun:

  • Going for a bike ride
  • Taking a jog
  • Brisk walking
  • Walking your dog
  • Rollerblading
  • Beach Volleyball – an hour can burn up to 200 calories
  • Tennis – 30 minutes can burn up to 200 calories
  • Golf (carrying clubs and walking to each hole) – an hour can burn anywhere from 300-500 calories
  • Pick-up Basketball game – up to 500 calories an hour

Try to get the whole family involved so you don’t have to exercise alone!  Not only will the family help motivate you to consistently stay active, but this is an ideal bonding experience and a great escape from our phones and other electronic devices.

If you’re searching for somewhere to bring the family on a weekend afternoon, some great places local to Peak Performance include the Long Beach Boardwalk and Hendrickson Park in Valley Stream!

 

By Anthony Locast

Muscle Madness: Latissimus Dorsi

The Exercise Physiologists at Peak Performance know all the muscles in the body, but which ones are our favorite?! Every week we will feature a different muscle- so you guys get an anatomy lesson and learn how to work that muscle!

Anthony, what’s your favorite muscle?

My favorite is the latissimus dorsi which  translates to “the broadest muscle of the back.” This is personally my favorite muscle because I was a wrestler all of my life, and strong back muscles are crucial for optimal performance of the sport. 

Where is this muscle located?

The latissimus dorsi originates at the 7th-12th thoracic vertebrae of the spine (middle of the spine), as well as the lip of the illac crest (top of hip bone).  This muscle inserts or grabs onto the groove of the humerus (shoulder bone).

What does this muscle do?

The latissimus dorsi is responsible for extension, adduction (moving together), horizontal abduction (moving away), and internal rotation of the shoulder joint.  We use our latissimus dorsi muscles during everyday living activities more than we realize, such as picking something up off of the ground, grabbing something out of a cabinet, opening doors, and even pulling someone in for a hug.

What is a good exercise to strength this muscle?

A good exercise for this muscle is any movement that is considered a “Row”, such as a seated row using the row machine, a TRX suspended Row, or an upright High Row.

Recipe of the Week: Cucumber, Mango, & Chickpea Salad

Both quick and easy, this cold salad will get you ready for the warmer weather!

Prep Time: 8 minutes
Servings: 5

Ingredients:

  • 2 medium cucumbers, peeled and cubed
  • 1-2 mangos (about 8 ounces), pitted and cubed
  • 3 cups cooked chickpeas
  • ¼ cup raisins
  • ½ cup fresh mint, chopped

Dressing:

  • 2 tbsp olive oil
  • 3 tbsp fresh lemon juice
  • 1 small shallot, minced
  • Sea salt and freshly ground pepper

Directions:

  1. Cut the cucumbers and mango into small chunks about the size of the chickpeas. In large bowl, combine cucumbers, mango, chickpeas, raisins, and mint.
  2. In separate bowl, whisk together all dressing ingredients. Pour over salad, mix, and serve.

Nutrition:

  • Calories 271
  • Carbohydrates 42g
  • Fat 7g
  • Protein 10g
  • Fiber 9g