Lynbrook | New Hyde Park | NY

strength training

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.

 

 

Using Journaling & Scheduling as Tools for Success

The New Year begins with good intentions-plans for making positive changes to create a healthier lifestyle. However, these changes will not happen overnight and it’s important to know that progress and habits take time. So how can we stick to these plans? What tools can we use to be successful? Start with these tips to get starting journaling and scheduling in order to hold yourself accountable.

  • Tracking Progress

The New Year always starts off resolutions of new exercise programs and healthy eating habits. Many individuals begin a new exercise program with the best intentions, but may fall short of their goals. This can happen for a number of reasons, but often not seeing immediate results can be deterring. Maintaining an exercise journal helps a person keep track of progress. You are able to see firsthand how far you’ve come while sticking to a stead >exercise routine.

  • Making Gym Appointments

Doctor appointments, kid’s soccer games, work meetings- these all end up on the calendar. They are appointments which need to be kept, same as your gym appointments with yourself or your trainer. Keeping a schedule is more effective than just keeping a to-do list. When you carve out time for a specific activity or project, you’re far more likely to stick to it. If it’s not on the calendar, you may forget about it. Prioritize your agenda by scheduling time for the gym and adding it to the calendar.

  • Recording Nutrition Habits

Whether you are being honest with yourself or just knowing that someone (i.e. exercise physiologist or nutritionist) is going to read the journal, you are being held accountable. Food logs help make us self-aware of what are putting into our bodies-whether it’s too much or too little. Knowing that someone else is going to review the journal may also help us stay on the right path towards our goals. This journal can also be used to reflect back on successes or which areas still need improvement.

 

By Louise Mills-Strasser, M.S.

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: Spaghetti Squash Lasagna with Broccolini

Serves 4
Ready in 40 minutes

Ingredients:

  • 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded
  • 1 tablespoon extra-virgin olive oil
  • 1 bunch broccolini, chopped
  • 4 cloves garlic, minced
  • ¼ teaspoon crushed red pepper
  • 2 tablespoons water
  • 1 cup shredded part-skim mozzarella cheese, divided
  • ¼ cup shredded Parmesan cheese, divided
  • ¾ teaspoon Italian seasoning
  • ½ teaspoon salt

Directions:

  1. Position racks in upper and lower thirds of oven; preheat to 450°F.
  2. Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.)
  3. Meanwhile, heat oil in a large skillet over medium heat. Add broccolini, garlic and red pepper; cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until the broccolini is tender, 3 to 5 minutes more. Transfer to a large bowl.
  4. Use a fork to scrape the squash from the shells into the bowl. Place the shells in a broiler-safe baking pan or on a baking sheet. Stir ¾ cup mozzarella, 2 tablespoons Parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide it between the shells; top with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan.
  5. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes.

 

Nutrition Information:

Serving size: ½ stuffed squash half
Per serving: 194 calories; 11g fat; 2g fiber; 15g carbohydrates; 11g protein; 5g sugars;

 

Original recipe from EatingWell.com can be found here!

Recipe of the Week: Turkey Pumpkin Meatballs

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Servings: 6

Ingredients
Meatballs:

  • 1.25 lbs ground turkey
  • 1/2 cup organic pumpkin puree
  • 1/4 cup blanched almond flour
  • 3/4 tsp salt
  • 1/8 tsp black pepper
  • 1 egg
  • 1 tbsp fresh thyme minced
  • 1 tbsp fresh sage minced
  • 1 tbsp fresh rosemary minced

Sauce:

  • 2 Tbsp organic coconut oil or ghee
  • 15 oz can tomato sauce
  • 1 1/4 cups organic pumpkin puree or remaining amount from a 15 oz can
  • 1/2 cup full fat coconut milk see note**
  • 1/2 cup chicken bone broth or homemade bone broth
  • 1 small Onion chopped
  • 3 cloves Garlic minced
  • 2 tsp Italian seasoning
  • 1 tsp pumpkin pie spice optional
  • 1/2 tsp dried sage
  • 1/2 tsp dried crushed rosemary
  • Salt and black pepper to taste
  • Crushed red pepper optional, for spice
  • Chopped parsley for garnish

Instructions
To make meatballs:

  1. Preheat your oven to 425 degrees F and line a large baking sheet with parchment paper.
  2. Mix all meatball ingredients in a large bowl with your hands until well combined. Form mixture into 18 balls
  3. Bake meatballs (makes 18) on baking sheet at 425 for 15-18 minutes or until no longer pink on the inside, turning once midway.
  4. Transfer to pot with the sauce (instructions below), allow to simmer in sauce on low heat for about 5 minutes

To Make Sauce:

  1. Meanwhile, melt the coconut oil or ghee in a large saucepan or stock pot over medium heat. Add the onions and cook until translucent and fragrant, then add the garlic and continue to cook for 2 minutes or until soft and fragrant.
  2. Lower the heat, then add the tomato sauce, pumpkin, broth, coconut milk, Italian seasoning, pumpkin pie spice, dried sage, dried rosemary and stir to combine well. Season with salt, black pepper or crushed red pepper, if desired. Stir to combine flavors, then cover and allow to simmer for 5 minutes prior to adding the meatballs.  After adding meatballs, continue to simmer on low heat about 5 minutes prior to serving.
  3. Serve over your favorite veggie noodles- I love sweet potato noodles with these!

 

Recipe Notes

**Blend your coconut milk to a smooth consistency before adding. If you prefer a slightly thinner sauce, use 1/4 cup coconut milk and 3/4 cup broth instead of 1/2 and 1/2.

Nutrition

Calories: 275kcal, Fat: 13g, Carbs: 13g, Fiber: 4g, Sugar: 6g, Protein: 27g

 

Original recipe from Paleo Running Momma can be found here! 

Can You Out-work a Bad Diet?

The golden rule of weight loss is, “If you burn more calories than you take in, your weight will decrease”. It has been engrained in human lifestyles dating to thousands of years ago. Our ancestors led active hunting and gathering lifestyles in order to survive. They would gain weight when food was abundant; and during dry seasons or harsh winters, their caloric intake would severely decrease, to no choice of their own.  Now, progress this conversation to present day. You can hear the “gym bro” logic resonating off the walls of the locker rooms, “Look at the cavemen! They ate a TON! If you just workout a lot, you can eat whatever you want! It works for me!” Not quite the case, Chad.

Let’s break it down… According to Chad, he eats whatever he wants and just works out to keep his body in tip top condition. How’s the math add up? To start: Let’s say Chad is a 21 year old male, weighing about 180 lbs and standing about 6 feet tall. His parents are of average height and weight for their age group. Chad’s young metabolism keeps him burning approximately 2200 calories a day, or 15,400 calories a week. He hits the gym with his bros for an hour a day, four to 5 days a week for some moderate intensity weight training, in hopes that developing his body will help him to finally score a date with the cutie in his algebra class. This is a healthy move for Chad, giving him an additional 260 calories burned each day, or an additional 1300 per week. Back to the golden rule: If Chad wants to keep his impressive physique, he will have to consume right around 16,700 calories per week! Seems like a lot, doesn’t it?

Not until we take a look at Chad’s diet. Since moving out of his parent’s house, he’s had to do a lot of cooking for himself. The term “cooking” is unheard of in Chad’s vocabulary so he eats whatever is available, often going to the same takeout places and pubs for his meals. During the week, he does okay. He makes somewhat healthy decisions, consuming about 2,400 calories per day, or about 12,000 for the work week. Not that much over what he is burning during that given time. Enter: Friday, Saturday and Sunday. Chad meets up with his bros for some casual beers after a big week at work, bringing his total to 12,900. He grabs a late night pizza afterwards, Bumping his consumed calories to 14,900. After a big breakfast consisting of 800 calories Saturday morning, he hears that the cutie from algebra is going to his local pub. After repeating something similar to Friday’s debacle, he is now at 17,800 calories for the week, or well over what he would need to maintain his current weight. After several months of this, he goes back to visit his parents, who can’t help but notice that Chad has put on some weight. He couldn’t out work his poor choices after all.

Put simply, a slip up every once in a while is okay for someone’s fitness journey. Its what makes us human and keeps us sane during an often difficult time. But regular overeating is difficult to overcome, based on the sheer time involved in negating it. A 300 calorie donut equals out to a 2.5 mile run. So, what’s easier to do? Not eat that break room donut every day, or stomp on the sneakers and head out for an additional 20-30 minute run every day? There is no right answer to the question, but it should resonate that exercising self-control in the kitchen will require less exercising in the gym.

 

By Matt Rhodes, M.S.

Weight Loss Benefits

Many people across the world struggle with controlling their weight. In America, more than 1/3 of America’s adult population is obese. People who are severely overweight have an unfortunately high risk of developing other health complications; heart disease, diabetes, and joint injuries, along with several others. Losing weight can have several benefits to improving one’s health- and a little bit can go a long way. Studies have shown that losing just 5-10% of your body weight can lead to a noticeable improvement in ones’ health. Positive changes in your diet and an increase in exercise can get you started on your weight loss journey. Here are a few of the many benefits you may see when losing weight:

Losing weight can…

  • Lower your blood pressure and improve “good” cholesterol levels (HDL), both contributing to a decrease risk of heart disease.
  • Improve blood glucose levels and decrease your risk of getting diabetes
    • If you already have diabetes, losing weight can decrease your reliance on medications
  • Decrease your risk of developing certain cancers
  • Decrease your risk of having a stroke
  • Decrease your risk of inflammation caused by chemicals released from fat cells
  • Decrease stress on joints, leading to a reduction in joint deterioration
    • If you already have damage within the joint (osteoarthritis), losing weight can improve your symptoms and slow the progress of joint deterioration
  • Improve mobility
  • Improve quality of sleep
  • Improve mood and quality of life

 

By David McCalla