Resolution Check-in

Two months into the year means it's time to check in on those resolutions.  Have you been meeting or exceeding your goals?  Great job! Keep up the hard work.  It's not easy to make a lasting change, but your goal to workout more or your resolution to eat better is making you a healthier person one day at a time.
If you haven't quite reached where you want to be, DONT GIVE UP!! Take encouragement from PEAK member Casey.
"I began regularly attending PEAK workouts in early November and since then I have lost 20 lbs.! I would not have been able to have these results without the help and encouragement of the trainers and members of Team PEAK."
"Because of the trainers at PEAK I have learned countless new strength training exercises and have learned how to do them the correct way to prevent injuries. Not only have I seen results physically but I feel much better as well. I have more energy and am much happier :)!"

Keep pushing to reach your PEAK!

Reach Your New Year's Resolutions with PEAK

If you need a place to achieve your New Year's resolution of getting fit and loosing weight, let us help you REACH YOUR PEAK!

What can you achieve at PEAK Performance Training? Just ask two of our members, Melanie and Kevin:

"We really wanted to commit to a healthy lifestyle so we joined PEAK Performance Training and recently completed the Reach Your PEAK program. Through the Reach Your Peak Program we were able to see real results from just 6 weeks of food logging and exercise where Kevin lost 13 pounds and 3 inches from his waist and I have lost 8 pounds and 5 inches from my waist."

During her first 7 months at PEAK, Melanie lost over 30 pounds!!

"The weight loss has been a wonderful, but honestly, the best part is how we feel. Our sleep has improved drastically, we have tons of energy and overall we are happier people. We can't thank everyone at PEAK Performance Training for giving us the tools to succeed. We definitely wouldn't be where we are today without them!"
*results not guaranteed and may vary from person to person

*results not guaranteed and may vary from person to person

Exercise Those Allergies Away!

        Now that spring temperatures are finally warming the air, we know all the pollen will be filling the air too! Here is a great article to read as a helpful reminder on how beneficial exercise can be as it can actually relieve allergy symptoms (see URL). Dr. Liz Salada is an Internal Medicine Practitioner and has her own practice in San Diego, CA. Her article verifies that when doing a low impact exercise we improve blood flow and reduce inflammation. The inflammation that comes from those pesky pollen balls that we cant help but breathe in! (Don't we all just love pollen?) She also gives great helpful tips to make breathing easier when you are exercising with allergies. Tips like, taking an antihistamine or nasal spray before working out, stay indoors when pollen count is high, and try exercising in the water for cleansing the sinuses while being gentle on the lungs. She reminds us how important it is to keep exercising the heart and lungs, while being cautious to not over work them. As overworking can make it more difficult to breathe and in turn, inflame our muscles (and sinuses) once again! So remember, gentle breathing, low impact exercise and clear environments are key. Breathe happily and exercise freely, Peaking Friends! Happy Spring to all.

www.totalgymdirect.com/total-gym-blog/working-out-allergies/

Scale: Friend or Foe?

You're PEAKing regularly. You're eating nutritious foods. You're drinking plenty of water and making other healthy lifestyle choices. You wake up feeling great about yourself, until you step on the scale and see you weigh 0.6lbs more than you weighed yesterday. You think, "What am I doing wrong?" Nothing. Well, okay, something. You're relying exclusively on the scale and ignoring non-weight indicators of your health and fitness gains.

An article by Lauren Conrad has some great tips on How to Measure Your Fitness Goals Without Stepping on the Scale
1. Take progress photos.
2. Be mindful of how a particular article of clothing fits over time.
3. Track your workouts. (Your PEAK class summaries should be particularly helpful on this point!)
4. Note changes in your energy levels.
5. Track strength and endurance gains. (Are you using heavier weights for the same number of reps? Do you have to work harder than before to get your heart rate up?)   

So, if the scale is causing you stress, step off and, instead, start snapping some selfies, reviewing your class summaries, and trying heavier weights or faster speeds at PEAK! 

What is the Value of PEAK?

To give everyone some background, PEAK is known as a boutique studio. There aren’t too many of these types of studios in Baltimore, so we thought we would provide a little insight into what that means for you, the member (or potential member)!

Traditional gyms and fitness studios have a broad focus, ranging from free weights to large group classes. While variety might be the spice of life, it doesn’t always result in you getting the most balanced workout possible. A boutique studio is a smaller fitness facility that specializes in one area. At PEAK, we focus on giving you a heart-pounding, balanced, and fun Interval Training workout. Because we specialize in Interval Training, we are REALLY good at it! So, what is Interval Training and how does it differ from High-Intensity Interval Training (HIIT) and Crossfit?

HIIT classes usually consist of a cardio workout with limited equipment and little to no strength training. At PEAK, we have kettlebells, dumbbells, sandbags, treadmills, water rowers, and other equipment incorporated into an intense workout of both strength training AND cardio in a timed format, with short breaks built in, which is why we call it Interval Training. Our workouts change daily and are formulated to ensure a balanced workout, so for every PEAK session you attend, you know you are getting a complete, full-body workout!

Small, intense, specialized classes? You might think we’re another Crossfit. Nope! In fact, we are totally different! At most Crossfit facilities, you'll see a board listing others' times and weights for particular exercises or workouts. Our core values center around giving you a challenging, engaging, calorie-burning and strength-building workout, where the focus is on YOU, YOUR strength, and YOUR cardiovascular health, not how you compare to everyone else.

We loan every member a heart rate monitor to track his or her heart rate real-time in class. Real-time biofeedback is important to make sure you get the results you want! Everyone is able to track their heart rate throughout the training session. Plus, members receive a summary of their heart rate via email after each class. These summary statistics include average heart rate, max heart rate and total calories burned.

PEAK is more cost effective than small group training and Crossfit. We have multiple membership tiers, class packages and drop-in rates to fit your needs, including a special introductory membership rate for new clients. Small group training is often much more expensive than PEAK per session, and Crossfit memberships can cost you $10-$80 more per month. Sure, the box gyms may cost a little less per month, but at a box gym, you are an anonymous profit booster. At PEAK, you'll find a type of camaraderie that box gyms simply can't provide. We specialize in smaller class sizes, which enables us to give you personalized attention and a space that’s not too crowded. Plus, paying for a box gym membership you don’t use certainly isn't cost effective. PEAK prides itself on being a studio that you will want to stick to!

So why should you give PEAK a try?

  • Small class size! We cap our sessions at 20, so everyone gets personalized attention.

  • You will be challenged at any level. Each session is customizable for your fitness level.

  • Sessions are balanced! Cardio and strength training are combined to get you the best workout possible.

  • Walking out the door, you have real-time biometrics! You will know how many calories you burned in each session.

  • It’s fun. Sessions change daily, so you won’t be bored!

  • Team environment. Join our PEAK Facebook community and make new friends!

We offer classes mornings, afternoons and evenings and are open 7 days a week to ensure we accommodate everyone’s schedule. We look forward to seeing you!

Ideas to help you #ReachYourPEAK in 2016!

If you're already a PEAK regular, you're one step ahead of the millions of people who have resolved to lead a healthier life in 2016. If you're looking for additional ways to make healthy changes this year, check out this article from the good folks at Huffington Post Healthy Living. 


Want the abridged version? Here is a quick summary of the 10 Things Insanely Healthy People Do (with some pro tips from the PEAK staff): 

  1. Set a sleep schedule. 
  2. Wake up early. PEAK Pro Tip: If you want to wake up earlier, try setting your alarm just 2-3 minutes earlier each day. The daily change won't seem significant, but in two weeks or less, you'll be waking up 30 minutes earlier! 
  3. Drink a lot of water. PEAK Pro Tip: To figure out how much water you need each day, multiply your weight by 0.67. That number is the number of ounces of water you should drink on days you do not exercise. On days you exercise, add 6-12 ounces per 30 minutes of exercise, depending on your level of intensity and how much you sweat.
  4. Exercise before the day gets going.
  5. Eat a hearty, balanced breakfast. 
  6. Meditate. PEAK Pro Tip: If you're interested in meditation but don't know where to start, there are plenty of podcasts out there. Pick a duration or a topic that speaks to you! 
  7. Read.
  8. Write in a journal. PEAK Pro Tip: You don't need to go all "Dear Diary" in your journal. At the start of the day, write down three things you can do to make the day great. At the end of the day, write down three things from the day for which you are grateful. You'll quickly find that you are more productive and appreciative. 
  9. Listen to music. 
  10. Show love and gratitude.

The Great PEAK Check-In Contest Winner!!!

Scooter is our Great PEAK Check-In Contest Winner! Scooter was the winner of our last check-in contest! Scooter is no stranger around PEAK, and known to take multiple sessions in a day! We asked him a few questions and wanted to share his responses! Great job Scooter!

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How have you kept motivated since our last challenge, especially with the winter months ahead?

The support and community at Peak has been great. Guys like Chris B., Ideen and the encouragement of the trainers have made it a lot more fun to take the earlier classes, and multiple ones at that.

Have you noticed any changes in your fitness level since starting at PEAK?

Absolutely. I feel stronger and faster from when I started, even from just a few months ago.

Are your favorite exercises still Arnold and squats?

I've seen a noticeable difference in sprints and some other exercises on the cardio side, so I'd say lately I've been enjoying those.

Have spider walks grown on you yet?

Hahaha. NOPE.

What advice would you give a new PEAK member joining in the new year?

I still feel like it's all in the schedule, what times consistently work for you where you can just show up and do work. After that, you're just competing with yourself.

Do you plan on winning every PEAK contest we hold?

Hahaha.  There's no way I can truthfully answer that.  Showing up and doing better than I did last time will be the motivating factor as to whether I do or not.
 

The Great PEAK Check-In Contest Random Winner - Marianna!

Marianna was one of two of the random winners of the Great PEAK Check-In Contest!  We asked her some questions, and her answers are below!  When you see Marianna, give her a big high-five!

What do you love most about PEAK?

I love that every time is at least a little different. I've never been good at 'going to the gym' because I get bored easily, so I love the variety. Also it's blocks from my house so I never have a good excuse to skip class.

What's your favorite PEAK exercise/least favorite?

Favorite - incline chest press.
Least favorite - plank rows. Balancing on the dumbbells hurts my hands. Haha.

Have you noticed any changes/improvements in your workout since #PEAKBaltimore check-in contest started?

Yeah. I was going way more often than normal and definitely noticed a difference in my arms - and was able to up my usual weights for a few exercises!

What tips would you give someone who is new to PEAK?

Keep coming back. The first few workouts can seem overwhelming, but you'll get stronger and more confident each time - and notice/feel a difference sooner than you might expect.
Push yourself - I found that when I started trying to push myself I did better than expected. Sure, sometimes you'll have to switch back to the lower weight or a slower speed, but other times you'll surprise yourself, and it's really satisfying.
Don't be embarrassed to do your own thing. I do pushups on my knees. Sometimes I still have to clarify about correct form, modify exercises, or have to go back to the rack to get a different set of weights. No one cares. As long as you feel good about your workout, you're doing fine.

The Great PEAK Check-In Contest Random Winner - Ideen!

Ideen was one of two of the random winners of the Great PEAK Check-In Contest!  We asked him some questions, and his answers are below!  When you see Ideen, give him a big high-five!

What do you love most about PEAK?

My friends workout there, there's a good energy within the place, it's a different workout then I've been accustomed to in the past. 

What's your favorite PEAK exercise/least favorite?

Favorite - anything with wreckbags,  least - I'm still not good with pushups. And the runners pose I'm still getting the hang of. 

Have you noticed any changes/improvements in your workout since #PEAKBaltimore check-in contest started?

Just pushing myself harder than before. 

What tips would you give someone who is new to PEAK?

Enjoy yourself.  It's supposed to be fun while still a tough workout.