Adamson's Peak Performance

What's Up At Peak

APP is itching to get outdoors again – this time on wheels.  November 21^st we’re going to hit up the 8 mile (round trip) Hornbeck Trail on mountain bikes.  If you’ve never ventured off the black top on your bike before don’t fret.  The Hornbeck Trail is a wide, fairly flat single track trail for beginners and zipping intermediate riders.  We’ll be taking off from the gym at 10am so get a good night sleep and have your bike in riding order beforehand.  Bring some friends and make some tracks!

 

Where:  Meet at APP

Destination:  Hornbeck Trail near Keswick Reservoir.  To reach the trailhead, take Market Street north from central Redding to Lake Boulevard and turn left. Continue west approximately two miles to Quartz Hill Road, turn left and continue about a mile to the trailhead.

When:  November 21^st from 10:00am to 1:00pm

Distance:  8 miles

Difficulty:  Beginner

Equipment:  -Mountain Bike (no it doesn’t need shocks, yes the tires better be pumped)

  -Helmet

      -Tennis shoes

  -Water Bottle or Hydration System.  Water bottle must be strapped to bike

   or in backpack

  -dress in layers

  -Optional: small backpack or fanny pack for snack, layers, keys, ect.

 

(no this is not the trail we'll be riding! :)
-the Z

Exercise of the Week

The Blast Off is a phenomenal lower body exercise.  The move can be used to develop power by doing 10-15 explosive repetitions or used to develop muscular endurance and conditioning by performing the exercise for a length of time.  As with any exercise, mix it up and have fun!

 

 

Nutrition 101 (A-Z) "M" Moving Through the Stages of Change

As you begin to make changes in your life for optimal health, realize that BEHAVIOR change does not happen in one step. We all tend to move through different stages at individual rates on the way to successful change.  This theory of the mind/body stages we move through is called
The Stages of Change Model and are as follows:

1. Precontemplation: basically this is the denial stage. You have not yet admitted that there is a behavior that needs to be changed. "I am not fat or out of shape and I eat well enough"

2. Contemplation: now you have admitted there is a problem but you are not quite ready or even sure you want to make a change. "Yes I may be overweight but I am to old to change and I love to eat all that junk food."

3. Preparation/Determination: now you are absolutely ready to move on and make a behavior change. "I cannot do this anymore, I need to take better care of myself for my children's and spouse's sake."

4. Action/Skillpower/Willpower: you begin making changes by starting a better eating program and/or a new exercise program.  "I just signed up for Adamson's Peak Performance 'Perfect 10' exercise program and their 'Take Shape For Life' nutrition program."

5. Maintenance: you are able to successfully avoid any temptations that would return you to the bad habit. "I worked so hard to get to this point it is not worth it to eat that quart of ice cream."

6. Relapse: it is normal and natural to regress, to reach that a one stage only to fall back to a previous stage. A relapse can be discouraging but the journey of moving through changes in your behavior is not always a straight path. It's not about straight consistence, it is about PERSISTENT CONSISTENCE! "I had a bad day at work, a fight with my spouse, and I am tired and don't feel like working out-forget it I am going to eat the Halloween candy!" (be persistent here, maybe have a few pieces but go out for a walk while you eat it)

7. Transcendence: eventually, if you “maintain maintenance” long enough, you will reach a point where you will be able to work with your emotions and understand your own behavior and view it in a new light. In this stage, not only is your bad habit no longer an main part of your life but to return to it would seem atypical, abnormal, even weird to you.

When you reach this point in your process of change, you will know that you have transcended the old bad habits and that you are truly becoming a new “you", who no longer needs the old behaviors to sustain yourself!    -Amy

Whiskeytown Falls Hike

Here's a cell phone pic of part of the gang from the October 17th hike to Whiskeytown Falls

What's Up at Peak

APP welcomes Mary Jo Espinoza to its team of professionals.  Mary Jo is one of our Customer Service Representatives and is also a preschool school teacher and Starbucks coffee maker. She digs running, mountain biking, and now pumping up the iron to get in shape for roller derby.  You'll see her here Mondays and Wednesdays from 3:30pm to 6:30pm so make her feel welcome!

What's Up at Peak

APP welcomes Mel as part of our high enery, fun loving team.  If you think you've seen Mel before, you might have seen her at Dutch Bros between 4am and 12noon.  Mel was and is one of our phenominal clients and now we have put her to work behind the counter to serve you! 

 

Saturday's hike to Whiskeytown Falls was ideal.  Cool morning, the sun was out, and the fall vegetation was a beautiful green.  Leaves are starting to fall and the water was roaring from the recent rainfall. If you didn't make it on this hike don't fret, we'll have another one coming up soon.

Next up is our B.A.S.I.C. Training Boot Camp.  B.A.S.I.C. stands for Biomechanical, Agility, Strength, Intense Conditioning.  These boot camp workouts include but are not limited to cardiovascular, speed, endurance, partner resistance, strength training and other exercises suing minimal equipment.  The first three week training class starts November 2 and goes through November 20.  Class time is 5:30am-6:30am and workout days are Monday, Tuesday, Thursday, Friday. Location: Caldwell Park Soccer Field (lights will be on). Fee: $100 for three weeks or $40 for one week trial.  Attendees must start at the first week of the training period.

Young athletes don't forget our Sports Training at 6pm on Mon, Wed, Friday.  We have a few openings right now for athletes in the 5th to 8th grade. 

-The Z

Nutrition 101 (A-Z) "L" Losing fat-some basic rules!

Let's face losing fat is not easy! But if you remain persistently consistent with your intentions you can enjoy the journey of reaching for, achieving, and maintaining the "you" that is comfortable in your "skin."  Just as in any sport there are rules.  Look losing fat is an athletic adventureand if it is losing fat is a journey you are on then, congratulations!  You are now an athlete of fat loss!  As an athlete you must prepare with regular practice of physical exercise, mental fortitude, and spiritual faith.  So here are some rules for your "game."
1. Your body resists you losing fat. The biology of our bodies is to hold onto & conserve energy!
2. Biology is not destiny! You can and will change your body's composition if you are persistently consistent with a good diet and exercise. Losing fat is 75% eating right and 25% effective exercise
3. You got to eat to lose weight! Seriously no more 1 or 2 times per day eating. 
4. Water, yes YOU NEED TO DRINK IT & PLENTY OF IT!
5. Watch portion intake. Use a smaller plate at home & share a meal when you eat out!
6. It takes 15-20 minutes for your stretch receptors in your stomach to trigger your brain that it is full so SLOW DOWN when you eat!
7.  Losing fat entails eating whole grain-complex carbs, lean proteins, and heart healthy fats. Cut out the junk! You can allow yourself some short-term unhappiness (turning down that bag of chips for carrots) to reach the happiness of the long term results of your short-term choices!
8.You have to be ready! I can't make you lose fat. You have to be ready to walk the walk. It takes hard work, sweat, positive self-talk, and belief that you will not can but will improve your body's composition!
Next time "M" -Moving through the stages of change.

What's Up at Peak

Pay attention now. Lots of sweet things happening at Peak and you don't want to miss them.  Starting October 10th, we've got THE REAL DEAL kettle bell training.  This is a four part workshop that will teach you proper technique, the essential movements, several assistance drills, and corrective strategies.  Teaching the REAL DEAL is Mike McFadden, a certified kettlebell instructor, having been trained by America's leading kettlebell authority, Anthony DiLuglio. Class will run October 10th, 17th, 24th, and 31st from 9:30am - 10:45am. Cost for all for classes is $79 for APP members and $129 for non-members.

Next up is our B.A.S.I.C. Training Boot Camp.  B.A.S.I.C. stands for Biomechanical, Agility, Strength, Intense Conditioning.  These boot camp workouts include but are not limited to cardiovascular, speed, endurance, partner resistance, strength training and other exercises suing minimal equipment.  The first three week training class starts November 2 and goes through November 20.  Class time is 5:30am-6:30am and workout days are Monday, Tuesday, Thursday, Friday. Location: Caldwell Park Soccer Field (lights will be on). Fee: $100 for three weeks or $40 for one week trial.  Attendees must start at the first week of the training period.

Lastly, don't forget about our Whiskeytown Falls Hike 10:00am on Oct 17th.  All who want to come are welcome and make sure to bring your friends.  The hike is about 3 miles round Trip, the first part being mostly gradual uphill.  Be sure to wear shoes with decent traction and support, bring water and snacks/lunch, and clothes that you can layer/delayer. Please RSVP by the 15th so we can get a head to car count.

-The Z

Nutrition 101 (A-Z) "K" Kids and Sports Nutrition

Young athletes know the importance of physical training and practice for their sports, but they also need to learn why proper nutrition is vital to excelling in their sports performance. Nutrient needs are already higher during adolescence than at any other time in the life cycle. An inadequate diet can result in not having enough fuel for workouts or practice.  It can also lead to fatigue, illness, and not acheiving proper muscle and bone growth and maintenance.

The nutrients that young athletes are most deficient in are carbohydrates (energy driver), calcium (bone grower & muscle contracter), vitamin B6 and folate, (energy helpers), iron (oxygen carrier and major player in breakdown of carbohydrates, proteins, & fats) and water (hydrater and body temperature regulator).  Deficiency in these nutrients can lead to fatigue, lowered immunity, and lack of mental concentration. None of which lead to good sports performance.

Encourage your kids to choose a healthy meal or snack two to four hours before their sport activity such as whole grain low-fiber cereal with milk and fruit; a granola bar with yogurt and a banana; a turkey sandwich on whole-wheat bread; a glass of milk and an apple; smoothie made with yogurt, fruit and milk.

Choose foods that are high in carbohydrates and low in fat, sugar and salt. Protein can be included (just keep the overall amounts relatively small, as protein can be slow to digest). Keep fluids going. Encourage 16 ounces prior to activity and 16-24 oz after activity. During activies lasting less than an hour water is fine, but if the activity is longer than 60 minutes a sports beverage with 6-8% carbohydrate will help replenish and rehydrate electrolyte stores.

Kids need to know that proper nutrition is essential for improved sports performance! Infact all athletes -young and old- should make nutrition a priority if they want to win at sports and life! -Amy

Next time "L" Losing fat some basic rules!

What's Up At Peak

APP is going outdoors! We will be hiking the Whiskeyton Falls trail on Saturday October the 17th.  We will meet at APP at 9 a.m. and be carpooling to the trailhead.  All who want to come are welcome and make sure to bring your friends. The hike is about 3 miles round trip, the first part being mostly gradual uphill.  Be sure to wear shoes with decent traction and support, bring water and snacks/lunch, and clothes that you can layer/delayer.  (Please RSVP by the 15th so we can get a head/car count)

-The Z