Are you ready for summer?
May21

Are you ready for summer?

The official first day of summer is June 21 …. Are you ready for summer? Swimsuit, shorts, or tank tops? Here’s a quick workout plan that will get you toned up and ready for fun in the sun!   Workouts: Sunday: OFF! But do something active with your family! Take a long walk, hike a trail, swim, or bike.  Have household chores to do?  Activities like spring cleaning and doing yard work burns lots of calories! Monday: 30-mins of moderate intensity cardio. This can be elliptical, treadmill or aerobics class. Weights: Upper body day – focus on arms, shoulders, back and CORE! Tuesday: 30-mins of moderate intensity cardio. This can be elliptical, treadmill or aerobics class. Weights: lower body day – focus on legs: quads, hamstrings, inner/outer thighs, glutes, calves, and CORE! Wednesday: Active REST! Yoga, Pilates, stretching, etc. is a great way to recover and rest your body! Thursday: 30-45 min low/high intensity cardio.  5 mins: low intensity (ex: brisk walk), 2 mins: high intensity (ex: run) Repeat for 5 – 8 sets. Cool down for 5 with a walk! Friday: OFF! Saturday: HIIT (High, Intensity, Interval, Training) workout: Push-ups Jumping Jacks Alternate reverse lunges Skaters Triceps dips Burpees High knees Squats Mountain climbers 2 minute rest! Perform each exercise for 30 seconds/rest 15 seconds in between exercises. Repeat 3-5x Nutrition: Eating well and healthy is KEY to looking and feeling great this summer! Here are just a few tips to help you! Always eat breakfast! Making the time for breakfast will help kick start your metabolism for the day! Eat more whole grains, lean protein and vegetables! Avoid drinking your calories. Try infused waters for a fruity drink instead of sodas, sugary smoothies and juices. Choose healthy snacks like almonds, turkey jerky, yogurt, or berries in between meals to keep your metabolism revved up. Follow the workout plan and nutrition tips and you’ll be ready to hit the beach! Need more help? Peak Physique is here to help you to meet all your fitness and nutrition goals.   Contact us at info@peakphysiqueva.com to set up your free...

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Stretching
Nov05

Stretching

Stretching plays a vital role in your exercise routine. Stretching warm muscles is key. Stretching cold muscles can lead to muscle tears or pulls.  Several minutes of high knees, jumping jacks, walking lunges, push-ups and a light jog will do the trick! Below are some great stretches to do after your warm up and/or after exercise routine. You can click each photo for a larger view of each stretch. Or, click HERE —> PRINTABLE STRETCHES  for a printer-ready version of the stretches. Upper body stretches   Lower body stretches     Credit: American Physical Therapy Association book of… “Body Maintenance and Repair” Marilyn Moffat, PT, PhD, FAPTA, and Steve Vickery...

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Don’t Let Cold/Flu Season Wreck Your Workout
Oct28

Don’t Let Cold/Flu Season Wreck Your Workout

Autumn means cooler temperatures, falling leavings and, unfortunately, the start of cold and flu season. But you don’t have to suffer, or necessarily miss your workouts. Here are a few tips to keep you healthy and fit this cold and flu season: Avoid germs The best way to avoid getting sick is to avoid those nasty germs in the first place. Whether you’re working out with your trainer or spending time in your neighborhood gym, do your best to keep those pesky germs far away! Wash hands and/or use hand-sanitizer frequently. Wipe down all gym equipment with a disinfectant wipe before AND after use. It also wouldn’t hurt to make sure other commonly used items such as your cell phones, computer keyboard, door knobs, etc. get a daily wipe down. Exercise Studies show that regular exercise strengthens your immune system and helps you fend off many everyday illnesses. But if the cold/flu bug still happens to find you, does that mean you need to take a break from your daily exercise routine? Maybe. But maybe not. Generally, you should be OK to exercise if all your symptoms are “above the neck.” If you’re showing symptoms of a common cold: sneezing, running nose, nasal congestion, etc., you should be fine to exercise, although you may want to lower the intensity and length of your workout. If you symptoms are “below the neck,” then you probably need to take a day or two off and rest. These may include chest congestion, hacking cough, upset stomach, fever, extreme fatigue, or widespread muscle aches (not just soreness from exercise). Your Peak Physique trainers want you to be well and get the most out of your workouts. So, listen to your body—and your trainer—and take a break from exercise if necessary. When in doubt, ask your physician. Your doctor will let you know what is best for you. Flu shots Ask your doctor if you should get a flu shot this season. You can get them at your doctor’s office and local pharmacy. Sleep more and stress less You’ve heard this before—and it’s still true! Six to 8 hours of sleep is necessary for most adults. Exercise helps lower stress and also helps you work out any negative energy. Getting a truly restful sleep and reducing your stress decreases your risk of illnesses and will help you become more successful at losing weight. Healthy eating There are many food temptations as we approach the holiday season. Allow yourself just ONE treat when attending/hosting a holiday party. You don’t have avoid it, but have one piece/slice/etc. and enjoy it and then move on. Make a plan...

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Get a leg up this legging season
Oct10

Get a leg up this legging season

It’s Fall!! And that means it is also the season of LEGGINGS!! Are your legs ready? Ladies (and men) know that leggings will make a great pair of legs look fantastic!   Here are few ways to lift the butt, tighten the thighs and tone calves. Squats Squats will do wonders for the rear. Make sure your weight is on the heels of your feet, knees don’t pass your toes, and that you keep your back flat and chest lifted. 12-15 reps / 3 sets   Lunges Lunges will sculpt glutes, quadriceps and hamstrings. It’s really an all-in-one exercise. Keep your body lifted, weight on the heel of your front foot, and both legs should make a 90-degree angle when bent. 12-15 reps / 3 sets   Step-ups Do step-ups with or without weights. This is great not only for the legs, but you’ll feel your core working to maintain your balance and it’ll get your heart rate up! Step up with the RIGHT LEG onto a bench, keeping weights at your side, lift LEFT LEG to a knee lift. Step down and repeat, alternating legs. 12-15 reps (each leg) / 3 sets   Adductors No need for the “thigh master” from the ’80s! This exercise will do the trick! Lie on your side, straighten your bottom leg, and slowly raise and lower. Think about your heel leading the lift. Follow this combo: 12 slow lifts, up and down 12 small circles, clockwise 12 small circles, counter clockwise 3 sets (each leg)   Calf raises Grab a pair of dumbbells, 10 lbs. or more. Stand with your feel parallel and about hip-width. Rise onto the ball of your feet and then slowly lower yourself. Just before the heel touches the ground, rise again. 12-15 reps / 3 sets   Go ahead and buy your leggings for the season! Add these exercises to your usual workout program and you’ll be strutting your stuff in your leggings in no time! Need help getting into legging shape? If you’re in the Richmond, VA and surrounding areas, click HERE to contact us today for your FREE...

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Training for your first race
Mar04

Training for your first race

What equipment do I need? First, get yourself a good pair of running shoes.  It’s not a good idea to simply follow whatever trend is out there.  A few years ago it was “barefoot” running, and now it’s mid-strike shoes.  But feet are different, and what’s right for you may be very different than what’s right for someone else.  You need a running shoe that’s going to provide support, safety and that will work for your foot shape. The best thing you can do is to go to specialty running store and get your gait and foot analyzed by a specialist. Try on multiple pairs of shoes; walk, jog, and run in them, and make sure you they fit your foot and your running style. Don’t be afraid to spend for a pair of excellent running shoes.  If you’re going to run a 10k, or anything else, they’ll be the best investment you can make.  Your feet, knees, and back will thank you! How do I prepare? This is the most important part of racing—and you haven’t even hit the pavement yet!  But it can be confusing because there are many things you have to consider. When is the race?  What is the distance you plan to run?  What’s your goal: just to finish the race, or to aim for a certain time?  And what do you need to do to get ready? The good news is that you can find some pretty good training guides online that will give you a weeks or months progression to meet your goals. But be realistic.  Don’t give yourself only a month to train for a marathon.  Find a plan that works for your fitness level and desired goal.  Ask your Peak Physique trainer for help, too, and we can customize your workouts to help get you ready to run. Should I join a training group? Several studies have shown that it’s easier to stick to your plan and, ultimately, meet your goals if you train as part of a team.  Groups offer motivation, encouragement, progression, pacing and accountability. The Richmond-area offers many Run Groups to help you achieve your running goals.  Ask your Peak Physique trainer to help you design a running plan and offer suggestions to local groups that will run along side you as you train for your upcoming race. What were you saying about warming up?   You know how, on your last run, that first mile was really hard before your body finally loosened up and let you enjoy the run?  That’s because you didn’t warm-up your body properly.  And unless you do, you’re not going to have your best...

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How to Run One Mile
Sep06

How to Run One Mile

How to start running … one mile. Running one mile without stopping is a goal for many of our clients, often their first running goal. Then, as we help them build their cardiovascular endurance, they make it two miles, three miles, or more! If you’re a beginning and want to start running … here’s a plan for you! Warm up / stretch Warming up with high knees, lunges, grapevines, jumping jacks and skips preps your legs and body for your run. After your body is warm, then you can stretch. Always stretch warm muscles; never start by stretching cold muscles. Start slow Start with a brisk walk, taking large strides and swinging your arms. Pick up the pace to a jog and then build to a run. You don’t have to run your first time out. If you need to, focus on walking briskly for a week or two, and then jogging, then running. You don’t need to go from zero to 100 right out of the gates! Pacing / Time Run at a comfortable pace for 1 minute. Then do a brisk recovery walk for 2 minutes. Then go back to running for another minute. As you get stronger, you’ll be able to run longer and have less-frequent recovery walks. Then before you know it, you’ll be able to run without stopping! Music Upbeat music helps you keep your pace. You’ll see that you keep time with each stride you take, and it makes your run more enjoyable. Make a playlist just for running and add in some inspiration to your playlist: the theme from Rocky is always in my rotation. Or no music If you plan to run in a high traffic area, you should consider keeping your ears open to listen for oncoming cars. Some runners put in one ear bud and keep the other one out. Always look both ways!! Yes…there’s an app for that There are so many apps out there that help keep track of your run. My favorite is a free app called MapMyRun. You can track your mileage and speed, find nearby courses, and even notify friends of your running accomplishments! Support helps Join Peak Physique’s FREE RUN CLUB. Practice your one-mile (or more) run with us every Saturday at 8:30 a.m. at Bryan Park. We go through a great warm-up—which you should steal and use on your own when you run—and then break up into groups based on your goals for your run. Sample 4-week plan to help you run a mile … without stopping! Week 1: Run 1-3 mins, recover walk 2 mins, repeat until you complete mile (3x...

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