Newsletter Archive

Winter is upon us, the holiday season is in full swing and Santa is gearing up his sleigh for a busy Christmas. Many times, fitness takes a back seat to holiday activities such as parties, Christmas shopping and balancing work/life obligations. During these stressful times, it's critical to focus our energy towards improving ourselves-physically and mentally. With the new year fast approaching, it's a great time to refocus on your personal priorities. It's time to get back to ensuring maximum enjoyment, fulfillment and satisfaction from your life.

I can tell you this with absolute certainty: everything in life is better, sharper, richer, creamier and more enjoyable when you look and feel fantastic. Not to mention the health benefits.

Just like you invest to ensure the financial stability of your family, doesn't it make sense to invest in your health? Because, as your health goes, so goes your quality of life. When you're fit, lean and toned; when your blood pressure and heart rate are low and steady; when stress is decreased or eliminated altogether; when your focus is razor sharp; when you feel really good, not just healthy - but also proud of your appearance (and your spouse starts giving you those looks again), that's when life is at its best.

That's when everyday is an adventure you can't wait to start. Keep in mind that fitness is a journey - not a destination. Your team at Peak is ready to guide you on your journey and guarantee that through fitness, you'll live life and live it well.

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6 Highly Effective Habits Of The Healthy, Fit, and Firm

1. Increase your meal frequency. Strive for five to six "mini-meals" per day. By that, I mean taking the total calories for the day, dividing them by six and having a "mini-meal" every three to four hours. That way you're balancing your caloric intake over the day. This is critical to keeping your metabolism going and really ramping it up. Doing so ensures you're keeping blood sugar levels stable in your body and maintaining a muscle-building, fat-burning state.

2. Balance your meals. We should always have a balance of lean protein sources, low-glycemic carbohydrates, fruits, vegetables, good fats and fiber. Every meal should be balanced with about twice the amount of carbohydrates as protein, and a little bit of healthy fat to provide satiety, so that you're giving your body the essential fats needed to be lean and allow optimal function.

3. Drink enough water throughout the day to keep your body hydrated. Hydration is so important to keeping your body functioning optimally. Water flushes out your kidneys, liver and keeps everything running clean. If you're not drinking enough water, the kidneys can back up, then the liver has to help and can't do its job proper of breaking down fat.

4. Take a vitamin/mineral supplement everyday. All the research today shows that we simply don't get all the nutrients we need in our bodies from our food alone. That's why every major medical and health organization in the country now recommends that everyone take a daily multi-vitamin/mineral supplement. Notice the word "daily." Not when you remember it, not if you happen to think about it, but every single day. Don't miss. Vitamins and minerals (also called micro-nutrients), are food too, just like carbohydrates, fats and proteins (macro-nutrients) are.  Just as you can't eat all of our protein for the day in one sitting, nor can you just feed body micronutrients at one sitting or every other day either. Therefore, I recommend you break up your vitamin/mineral supplementation into a serving in the morning with breakfast and again in the evening with dinner. Always take with food for best absorption.

5. Use meal replacement shakes and bars for snacks and meals on the go. For snacks and convenient meals on the go, good meal replacement products are a must. Remember when I talked about eating 5-6 "mini-meals" per day? I don't know anyone who can realistically do that without using a meal replacement product to get through the day. Meal replacement products include both bars and shakes, but shakes are always going to be a better choice. Generally speaking, they contain less preservatives and unnecessary ingredients. (they don't have to have to be kept in a wrapper on a shelf for a long time like a bar.) Shake products also generally contain a much higher fiber content, without tasting like a brick (like some bars do). Plus they're simple and convenient to prepare. All you have to do is mix it up in milk or water. Use them for in-between meals and those days when you don't have time for a full breakfast or need a healthy meal on the go.

6. Always take a recovery shake after your workout. Get into the habit right now. It will pay dividends later. Post workout nutrition dramatically speeds up the recovery process. It will reduce your soreness, maximize your release of anabolic hormones (like growth hormone and testosterone), and allow your body to maximize building muscle and burning fat. When you consume a well-balanced shake after exercise, carbohydrate stimulates insulin to drive the branch between amino acids (protein) to the muscle cell. That way you can maximize recovery and get right back in the gym again very soon- ensuring faster results from your program.