Summer 2011
Volume 14
Issue 2
A quarterly newsletter of
Health & Fitness
News from the Peak
FROM THE TOP
As many of you know, I have been in the
process of re-branding Peak Physique.
After 20 years, it has been long overdue!
The main focus of my business is still oneon-one private training. However, my intent is to include corporate fitness and add
more small group training such as water
aerobics and boot camp.
With the help of Visual Fluency, we have
been able to create a new logo, stationary
and a website! I welcome you to view the
link http://www.peak4you.com and let me
know your thoughts. The old logo represented the idea that it takes a while to
reach your peak (hence the mountain) on
your journey to reach your goals. With the
help of Owen, Visual Frequency was able
to capture a visual that represents the
peaks and valleys in addition to in-home
personal training. We chose the blue and
orange colors because they simulate fun,
hip, and Florida Gators . . . one of my other
favorite teams! In Good Health,
Mic Pinchek
Mic Pinchek
Owner
HAPPY
ANNIVERSARY
Tom Federle
Molly Federle
Jim Paulin
Jane Paulin
Bobbie Signer
Suellen Chesley
Jessica Baron
June 21
June 21
July 17
July 17
July 18
Aug.1
Aug. 5
2 yrs
2 yrs
3 yrs
3 yrs
15 yrs
16 yrs
5 yrs
INSIDE THIS ISSUE
1
2
3
From The Top
Happy Anniversary
Cold & Refreshing
Question of the Quarter
Welcome
Best Abs
Flexibilty
Client Milestones
Yum Yum
Blood Pressure Check
1
COLD &
REFRESHING
. . . Nutrition Action,
July/Aug 2010
It’s hot. It’s humid. Something cold and
creamy would sure hit the spot. Read below to see the better choices of ice cream
for your summertime treat!
The Klondike Original bar packs a whopping 250 calories and 10 grams of saturated fat! Instead, opt for the 100 calorie
version and save yourself an extra 20 minutes of exercise! Weight Watchers Dark
Chocolate Raspberry or English Toffee
Crunch bars are good and also any of the
Blue Bunny ice cream bars. If truffles are
more your style, try Skinny Cow White
Mint, Caramel, Chocolate, and French Vanilla bars. For the coffee ice cream lovers,
stick with Weight Watchers Giant Latte bar
or Healthy Choice Mocha Swirl bars.
The real challenge begins with miniatures!
If you can discipline yourself to eat only
one, your best bet is Dove, Snickers or
Twix mini’s which have only 60-90 calories
and 3 grams of fat because they are so
small. However, do not confuse them with
Haagan Dazs snack size bars which cram
190 calories and 8 grams of saturated fat!
Most fudge bars - Skinny Cow, Fudgsicle,
Klondike, Weight Watchers, Blue Bunny are good choices due to the fact their calories are a low 100 and saturated fat at 2
grams or less.
¿QUESTION
OF THE QUARTER?
. . . IDEA Fitness Journal, Feb. 2011
What is the difference between hunger and
appetite?
Hunger and appetite are related to an individual’s desire to eat food. Both directly
trigger eating. HUNGER is commonly described as the psychological and biological
need for food. It is a condition that results
from consuming less that the recommended daily intake of calories. Hunger
sensations range from slight discomfort to
real stomach pangs.
APPETITE is the instinctive physical desire
or craving for food. Appetite motivates and
individual to eat at a particular time and
also what to eat. Furthermore, appetite
has an emotional component, given that it
is a learned response that is closely associated with memories of past food experiences. WELCOME
Peak Physique would like to extend a
HUGE, healthy welcome to the following
new clients:
Mary Parise (boot camp)
Jennifer Ozimek (she’s baaaaccck!)
It’s hot. It’s humid. So, let’s all scream for
ice cream! 2
BEST ABS
. . IDEA Fitness Journal,
September 2010
In a recent study, eight stability ball exercises were compared to two floor exercises to determine which activated the
most lumbopelvic hip complex musculature. The stability ball exercises were as
follows:
Roll outs
Pike peaks
Knee ups
Skier
Hip extension, right & left
Decline push up
Marching
The floor exercises were a regular crunch
and bent knee sit up. The participants performed 5 repetitions of each exercise while
electromyographic data were collected.
It was concluded, the roll out and pikes
peak were the most effective exercises in
activating both upper and lower rectus abdominis, external and internal obliques,
and latissiumus dorsi while minimizing
lumbar paraspinals and rectus femoris activity. (aka, low back and quads!). FLEXIBILITY
. . . IDEA Fitness Journal June 2011
When it comes to flexibility, women rule.
In the Journal of Strength & Conditioning
Research, men and women performed
stretch tolerance tests to determine stiffness and ankle range of motion. They
then completed a stretching protocol that
included 9 repetitions of a passive stretching exercise, with each rep held for 135
seconds. The results concluded that
women experience an improved range of
motion and less stiffness while the men did
not. CLIENT
MILESTONES
Congratulations . . . to Jeanne Tilly for
completing her first Little Miami Triatholon
on June 5th. Wanting to do something
special for her 50th birthday, her trainer
suggested the mini-marathon! After logging in 84 miles of walking and 231 miles
of biking during the 8 week training period
prior to the race, they both maintained their
training pace the entire race and finished
in 4 hours and 12 minutes. Great Job,
Miss Jeanne!
Congratulations . . . to Dale VanHemert
for completing the 2011 Flying Pig Marathon in 5 hours, 18 minutes and 6 seconds. Her determination and commitment
to boot camp and her 5 a.m. running
schedule helped make that day a success.
On a whim, she also decided to compete
in the Little Miami Triathlon just one month
later! You are an inspiration Dale!
YUM YUM
Strength trainers who drink an 8 oz glass
of chocolate milk following a workout lose
twice as much fat and gain 66%
more muscle than those who sip
a sports drink. Researchers report that the drink’s milk, protein,
and cocoa work to manufacture
new muscle cells and speed up
the metabolism. BLOOD PRESSURE
CHECK
Mark your calendar for this quarter’s blood
pressure check: June 7th through June
3
21st. 305-7326
www.peak4you.com
[email protected]
NEWS FROM THE PEAK
1102 Tumbleweed Drive
Loveland, OH 45140
Stamp