PEAK Strength and Conditioning

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2009-03-04T13:28:00.000-08:00

The Official Blog of PEAK Strength & Conditioning has moved.

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How to Get in the Best Shape of Your Life

2008-12-01T08:59:00.001-08:00

Find out how to get in the best shape of your life with these six essential workout building blocks. Author and fitness expert, Joseph Arangio, MS, CSCS, shows you how to blast fat, boost energy and transform your body. Get insider secrets at www.peaksc.com.

Get Lean and Toned

2008-11-21T11:32:00.000-08:00

We are kicking off another Fitness & Core Boot Camp at PEAK Strength & Conditioning Club in Allentown, PA. It's a fun, affordable, super-effective workout to get lean and toned.

Plus we're offering a special bonus to everyone who joins before 12.31.08.

Registration is easy—-just click here or visit http://www.peaksc.com.

Super-Fast Meals That Burn Fat!

2008-10-15T07:31:00.001-07:00

No time to cook? WeddingShape author, Joseph Arangio, shows you how to prepare a week's worth of delicious, body-sculpting meals in less than two hours. Learn more at weddingshape.com.

Just say “No!” to parties, dinners and people

2008-07-31T10:35:00.000-07:00

Be a negative force in your friends’ and family’s lives.

As strange as it might sound, learning to be negative may be the most positive thing you can do to stave off stress. Just say “No!” to parties you’d rather not attend, to people you don’t want to be with, to the constantly ringing cell phone, or to activities that zap your energy.

By doing this, you’re basically saying “Yes!” to yourself and making time for things you want to do.

Like making time for the gym.

Along those same lines, announce your fitness plans to family and friends. It may help you lose weight, tone trouble spots and feel great as you achieve your goals.

Not only that, but by broadcasting your goals and resolutions, you’re accountable to someone other than yourself, making you more likely to stick to your plan and less likely to skip a workout.

Another tactic in ensuring you get to the gym is to employ the buddy system. Do you have a friend who’s also made a commitment to getting in shape and feeling great? Recruit them to go to the gym with you, or, if that’s not possible, do a daily check-in with him or her to tell each other how it’s going.

To step up the commitment factor just a notch, consider working with a personal trainer. We at PEAK specialize in one-on-one training and are proponents of that system.

See if your gym offers personal training or check out PEAK’s Online Personal Trainer to get customized workouts emailed to your inbox on a regular basis: http://www.peaksc.com.

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Here’s a link to my latest book:
http://www.weddingshape.com/index.html

P.P.S. Check out these success stories: http://www.youtube.com/user/weddingshape

Set the mood with music

2008-07-24T00:00:00.000-07:00

What’s in your iPod or mp3 player?

Turns out that the music you listen to during a workout can impact how you feel about your fitness routine.

Studies show that people who listen to fast-tempo music exercise longer before tiring. And, they feel as though the exercise is easier even when the intensity stays the same.

Some gym-jamming tunes to try? Artists like Beyoncé, Black Eyed Peas, Bon Jovi, the Rolling Stones, and AC/DC are perfect for keeping up your stamina during your sessions.

On the other hand, music also plays a role in de-stressing. Quiet, calming tunes with slower rhythms have a relaxing effect on the brain.

After a super-hectic day, find a comfortable place to sit or lie down and listen to your favorite mood music. Try to pay close attention to the physical sensation of breathing out and breathing in for a totally relaxing and transporting effect.

Some artists to check out to help you unwind are Enigma, John Legend, Earth, Wind & Fire, or Maxwell. Anything classical may also work for you.

Bonus play? You can also turn on the calming mood music during your workout cool down.

If you’re ready to get in the best shape of your life, while listening to a custom-tailored workout soundtrack, call PEAK Strength & Conditioning CLUB to set up your complementary consultation. Call 610.336.7472 or email info@peaksc.com to get started.

Yours in health,

Joe

Joseph Arangio
Director,PEAK Strength & Conditioning
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Have a food free-for-all

2008-07-17T07:40:00.000-07:00

Hot dogs, hamburgers, nachos, onion dip, cake! Go ahead…indulge!

Of course, there is a catch.

And that’s to save these forbidden foods for special occasions like the 4^th of July, birthdays and big game days.

Unless, that is, it’s your weekly free day.

Once a week, give yourself a food free-for-all day where you allow yourself to splurge on things you’ve avoided all week. Order a pizza, have a soda or finish dinner with a dessert.

Just make sure you get back on track the next day or you’ll be on a diet downward spiral that’ll be hard to bounce back from.

Here are some more stay-on-track nutrition tips to keep in mind:

1. Keep a food journal or log. Spending lots of time thinking about food, calories, the scale, your butt or gut can be stressful. And that raises cortisol hormone levels, which makes you fat. To break the food freak-out cycle, keep a log of everything that goes down the hatch. That’ll make you more aware. And awareness puts you in control.

2. Fuel your bod before workouts. Make sure that you’ve eaten enough to get through your daily workout or you’ll run out of gas and be unproductive. What to eat? Try a portion each of protein and carbs, like chicken breast and an orange, an hour before gym time and you’ll be golden.

3. Shun fast food. Ensure you maintain your shape-up goals by never being caught unprepared. Stock your kitchen cabinets and freezer with quick, healthy meal-worthy foods like chicken noodle soup, frozen veggies and low fat dinners. If you’ve got quick-to-prepare food at home, you’ll be less likely to stop at a forbidden and fatty drive-through.

4. Dine in. Whenever possible, eat a healthy dinner at home. If a hectic schedule has you dining out more than usual, don’t snack on the before-entrée bread, don’t have a pre-dinner cocktail and don’t order dessert.

5. Just say no to drinks. Alcohol is fat-free, but loaded with calories. What’s more, it interferes with sleep, which has negative health implications all its own. Instead, go for the water. And, if you’re a juice-drinker, mix half a glass of juice with half a glass of still or sparkling water, which will save you about 85 calories per glass.

Now that you’ve got that under control and you’ve decided on your weekly cheat day, make sure your healthy eating habits are reinforced with a regular workout schedule.

Call PEAK Strength & Conditioning CLUB for your free consultation and fitness assessment at 610.336.7472 or visit www.peaksc.com to learn how to fit the fitness into your whole getting-healthy routine.

Yours in health,

Joe

Joseph Arangio, M.S., C.S.C.S
Director, PEAK Strength & Conditioning
Author, Wedding Shape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Here’s a link to my latest book: http://www.weddingshape.com/index.html

P.P.S. Check out these success stories: http://www.youtube.com/user/weddingshape

No equipment? No gym? No problem!

2008-07-09T08:53:00.000-07:00

You don’t need a fancy gym or expensive equipment to lose inches, boost energy and get in top shape.

In fact, some of the greatest body-shaping, muscle-sculpting moves require no equipment at all.

Check out these fat-melting moves that require nothing but your own body weight:
http://www.youtube.com/user/PEAKSC

And after you check out those simple, body-weight moves, check out PEAK Strength & Conditioning CLUB online at: http://www.peaksc.com.

We can help you get in the best shape of your life with more fitness tips and nutrition tricks that kick-start your metabolism.

Call us now for your free consultation to get started on a personalized fitness routine designed just for you: 610.336.7472.

Yours in health,

Joe

Joseph Arangio
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Check out these success stories: http://www.youtube.com/user/weddingshape

You snooze, you lose

2008-06-26T10:00:00.000-07:00

Did you know that a sound slumber helps you shed pounds?

Research suggests that a solid night’s sleep boosts levels of leptin, a hormone that suppresses hunger, which means you’ll be less inclined to overeat if you get your recommended seven to eight hours.

In addition to appetite suppression, catching enough ZZZs is imperative to your overall health and helps to repair and energize your body and keep your emotions in check.

Sleep deprivation affects your body-firming progress and disrupts your body’s normal ability to process and control important substances, like glucose, cortisol and thyroid hormones.

Translation? The lack of sleep directly affects how you look.

Here are two quick tips for a sound slumber:

Wear socks. Research confirms that cold feet keep you up and warm feet help you nod off more quickly. The reason? Warm toes mean your blood vessels are dilated and the blood flow’s healthy, which leads to sleepiness.
If you wake up during the night, don’t turn on the light. Remaining in the dark will help you get back to sleep sooner.

Routine exercise also helps you tire so that a sound night’s sleep is more likely. PEAK Strength & Conditioning CLUB’s fitness coaches design workouts that get you in shape, build muscle, burn fat, and yes, ensure a restful night.

For more information about PEAK or to learn more about leading a healthy, fit lifestyle, call us at 610.336.7472, visit www.peaksc.com or email info@peaksc.com.

And for inspiration, check out these success stories: http://www.youtube.com/user/weddingshape

Yours in health,

Joseph Arangio
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Take a Time Out

2008-06-13T09:11:00.001-07:00

Check out this week’s issue of Time Out New York.

The magazine recently tapped me to share top tips on how to avoid over-eating at various summer festivities. You can see which secrets I shared here:

http://www.timeout.com/newyork/articles/spas-gyms/30275/conquering-the-buffet

Yours in health,

Joe

Joseph Arangio
Director
PEAK Strength & Conditioning CLUB
5925 Tilghman St., Suite 200
Allentown, PA 18103
USA

Stop sabotaging your weight loss and nutrition with these smart-snacking tips

2008-06-12T14:00:00.000-07:00

If you’re committed to a fitness routine and you’re doing your best to eat right every day, you’re well on your way to a healthy body that feels -- and looks – great!

But if you’re stuck – you just can’t get the scale to budge one point lower – you might be sabotaging your efforts without even knowing it.

The hidden-calorie enemy? Snacks.

We turn to snacks as a mid-afternoon pick-me-up or as a nighttime staple after dinner. And the choices we make are usually where we go wrong.

There is hope, however, and such a thing as smart snacking. Here are some tips to keep you on track:

1. Arm yourself with single-serving snack packs. Fortunately, manufacturers are giving consumers a grab-and-go single serving option of their goodies. These packages help you to keep your portions – and calories – under control. A few baked whole-wheat pita chips might be a healthy snack, but a 16-ounce bag of them certainly is not!

2. Weigh your food. No. Really. Weigh it. The weight of food – not just the fat and calories – is what fills you up. So you can eat less and still feel satisfied during your mid-afternoon snack. Smart choices include oranges, strawberries, grapefruit and cantaloupe.

3. When choosing fruit as your smart snack food of choice, follow the rainbow. Turns out the compounds, vitamins and minerals in produce that are good for you are also responsible for the
pigments that give them their color.

4. If carbs are calling, consult the GI to find low glycemic index foods. The reason? Low GI foods move glucose into your blood stream slowly to keep your energy level on an even keel and allow you to feel fuller longer between meals. Instead of white bread, choose whole wheat. Rather than pretzels, reach for popcorn. Try dried fruit instead of jelly beans. And splurge for a sweet potato instead of a baked potato.

Remember, too, that portion control is key to managing your weight and spurring weight loss if that’s your goal. And if you’re happy with your weight, these tips can help keep you on track.

For more information about smart snacking, losing weight and toning up, take a look at my book, WeddingShape Diet and Fitness Guide for Brides. In addition to tons of fitness tips, the book includes all kinds of nutritional news and lifestyle tricks that work together so you can reach your best body ever.

Best,

Joe

Joseph Arangio

PEAK Strength & Conditioning CLUB
http://www.peaksc.com

Maximize your workout and bust past plateaus

2008-06-05T14:30:00.000-07:00

Think you can melt fat from a trouble spot with a targeted exercise? Think again.

Spot reduction is one of the biggest fitness fairy tales out there.

Performing countless arm curls is not the best way to remove extra jiggle and create amazing arms. Also, doing hundreds of crunches may strengthen your abdomen, but if you’re taking in more calories than you’re burning off, washboard abs will be covered in a layer of insulating fat!

Rather than choosing exercises that target individual muscles (like arm curls for biceps), you should perform movements that work many muscles at once.

A second tip for getting the most out of your time at the gym is to visualize your muscles as you exercise. For example, if you can picture how your deep abdominal muscles wrap around your waist like a girdle, it’s easier to work the entire muscle when you’re doing core work.

Next, improve your technique. Performing an exercise is one thing; doing it right is altogether different. Take an old-school ab exercise: the sit-up. You may be surprised to learn that this gym-class staple primarily works the muscles that cross in front of your hips. Unless you deliberately squeeze your midsection throughout the entire set, you’ll miss out on the belly-firming benefits.

There’s one in every gym … you know, the guy doing arm curls with too much weight. He’s arching his back, grunting, and jerking the bar back and forth like some uncoordinated, painful dance routine. Worse yet, he’s using just about every muscle except the ones he’s trying to work. The lesson? Maintain control. Perform every exercise deliberately.

Lastly, appreciate why some exercises are better than others. Traditional “body-sculpting” movements (again, like arm curls) that are performed in an isolated manner and involve only a handful of muscles, won’t give you a fit and defined physique. In short, the best exercises are the ones that recruit many muscles, and, as a result, involve lots of coordinated movement. A great example? Squats.

Need some help putting these tips into practice? Ask the trainer at your gym for assistance. You – and your body – will be happy you did!

Yours in health,

Joe

Joseph Arangio
Director/President
PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Here's how to get started -– and stick -– with a routine

2008-05-22T14:55:00.000-07:00

All right, you’ve gotten lots of info about fitness, nutrition, and general lifestyle, but you’re still struggling with the most important piece of the feel good/look good puzzle: How the heck do you get started?

It seems overwhelming. But it doesn’t have to be.

Follow these steps and you’ll be on your way to a fitness commitment that will yield amazing results:

1. Make a commitment to looking and feeling fabulous – right now. Put your promise in writing, signed and dated.

An example might read, “I (your name) am committed to dedicating myself to a regular fitness routine and will exercise (number) times a week. I will make fitness a priority.”

2. Take “before” photos. You don’t have to post a picture on your refrigerator, but keep them close by as visual motivation to stick to your workouts.

3. Grab a piece of paper. Write your name and the date at the top. Next, answer these questions:

Are you new to fitness and exercise or have you worked out consistently in the past?
What other diet and/or exercise programs have you followed before? Were you successful? Why or why not?
In addition to looking great, what are your other motivations for starting a fitness routine?
What are your initial goals?

4. See how you measure up. Take your starting-point measurements of the following:

Your body weight
Arm
Waist
Hips
Thigh
Calf
Dress size
Blood pressure
Resting heart rate

You’ll take these again at weeks 13, 26, 39 and 52. At each progress point, talk with your trainer about moving to a different level or varying your workout so you’re continuing to be challenged and motivated.

5. Take photos! At a big event or just because you’re feeling successful, take your “after” photos. These will serve as your new motivation.

6. Gauge your feelings and goals. When you’ve reached a significant goal, answer the following questions and remember to date this, as well. These questions and answers will help you stay on track and set a new pinnacle to strive for:

Did you accomplish your goals? How did your goals change during the program?
What new goals have you set for yourself?
What new things have you learned about yourself during the course of your commitment?
What sources of inspiration did you turn to?
Will you continue your fitness commitment? Why or why not?
How has your personal transformation affected your life?

Need an extra boost? Give PEAK Strength & Conditioning CLUB a call to get started on your own personalized fitness regimen with your own coach. Call 610.336.7472 today!

Yours in health,

Joe

Joseph Arangio

PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Introducing the new comfort foods

2008-05-07T12:14:00.000-07:00

A couple weeks ago, you got a lesson focused on stress-busting. Consider this part two.

Do you turn to food when you’re feeling overwhelmed? You’re not alone.

Comfort food, like pizza, fries, and ice cream, got labeled as such because so many people use them to do just that: comfort.

It’s easy to rely on these sugar-filled and fatty foods when times get tough, but these treats are poor choices because they make you feel lethargic and less able to deal with drama.

Instead, try reaching for these seven stress-busting staples to curb your bingeing the next time you’re feeling the crunch of a deadline, dealing with a difficult person, or balancing your checkbook.

1. High-fiber, carb-rich foods like sweet potatoes, minestrone soup, or sautéed veggies over rice. All of these will cause your brain to produce more serotonin (the feel-good hormone), but won’t sap your energy like a mound of mashed potatoes. Plus, the fiber helps you feel full, so you’re less likely to overeat.

2. Fruits and veggies. Chronic stress can weaken your body’s ability to fight off disease. So, by upping your intake of antioxidant-rich fruits and vegetables, you can boost your immune system. To get a broad spectrum of nutrients, follow the rainbow when choosing your picks.

3. Calcium. Getting your daily requirement of the mineral (1,000 to 1,300 milligrams, depending on your age) suppresses hormones that can cause stress symptoms. Try a cup of yogurt or nonfat milk.

4. Magnesium. Stress depletes magnesium levels and magnesium helps beat stress. So, include whole grains, beans, vegetables, nuts, and seeds in your diet daily to keep those levels on an even keel.

5. Omega-3 fatty acids. These are the “good fats” you’re probably familiar with – salmon, walnuts, olive oil… They help your nervous system function properly. An added bonus? You’ll enjoy other omega-3 benefits like shiny hair, strong nails, and radiant skin.

6. B vitamins. You can get your fill of these anti-stress substances in most daily vitamins. However, they’re also found in oatmeal, bananas, avocados, chicken, and dark green leafy veggies. B vitamins increase your body’s resistance to worry.

7. Tea. Recent reports claim drinking black tea can help you cope with your busy to-do lists. It brings sky-high cortisol levels (the stubborn stress hormone) back to normal. If you’d rather go the herbal route, however, chamomile, lemon balm, and valerian all contain anti-anxiety compounds. Make tea with any of them by steeping the herb (one teabag, three teaspoons fresh, or two teaspoons dried) in a covered cup of water. Strain after five minutes and drink one to three cups daily.

So, the next time you find yourself hankering for a few slices of pizza, a pint of ice cream, and some macaroni and cheese, reach for any one of these seven super foods and you won’t regret it in the morning.

For more information and to get started on your very own less-stressed, more svelte schedule, visit PEAK Strength & Conditioning CLUB’s site at: www.peaksc.com.

Yours in health,

Joe
Joseph Arangio
Director
PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

P.S. Check out my book, WeddingShape Diet and Fitness Guide for Brides:
http://www.weddingshape.com

P.P.S. And check out these success stories: http://www.youtube.com/user/weddingshape.

Lose 20 pounds ... without deprivation!

2008-04-23T10:34:00.000-07:00

Almost 15% of your daily calories likely don’t come from food. They sneak in through the beverages you drink. And, if you make smart beverage choices, you could cut out 200 calories a day.

Translation: You’ll lose 20 pounds in a year!

Not too shabby for a little bit of effort.

Take your favorite morning latte, for example. You’re likely blowing your nutritional budget by 550 calories or more with that one single drink.

What’s worse, liquid calories don’t register on your appetite meter the way solid foods do, which means you’re hungrier sooner.

So, what beverage choices are smarter?

One word: water.

Did you know that dehydration can slow your metabolism by 3%? That means you’ll burn about 45 calories less each day that you’re not fully watered up.

Keep a water bottle handy filled to the brim. But don’t guzzle. Studies show that small amounts of sipped water work better at burning fat than 8 ounces slugged all at once.

And about that coffee fix…go ahead and enjoy a java jolt, but choose skim milk instead of cream.

An added benefit? The amount of caffeine in a cup of coffee is enough to raise your metabolism for more than two hours, so try drinking it before your workout for an extra kick. Plus, researchers think that caffeine may help release stored fat, so your body can burn it for energy as you exercise.

PEAK Strength & Conditioning CLUB doesn’t have a coffee maker, but we do have bottled water and certified fitness coaches to get you through workouts.

For more information, visit www.peaksc.com .

Yours in health,

Joe

Joseph Arangio, MS, CSCS
PEAK Strength & Conditioning
Author, WeddingShape Diet and Fitness Guide for Brides
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

Say “Sayonara” to stress with these tips and techniques

2008-04-15T07:02:00.000-07:00

Stress makes you fat.

Daily pressures of work, kids, community obligations, finances and home all take part in making you feel out of control of your life. Plus, anxiety releases the hormone cortisol, which can pack on the pounds.

The good news, though, is that you’re in control! Adopt some stress-busting techniques right now to keep your cool and whittle your waistline.

A few to try? Yoga, deep breathing exercises, laughing with friends and family and listening to your favorite genre of music.

You can also stop to smell the roses…and the lavender, chamomile and jasmine. According to research, all of these scents work to de-frazzle nerves. For a quick breath of calm during your crazy day, buy their essential oils, put a few drops on a handkerchief and stick it in your pocket or purse for easy access.

Reminding yourself what’s truly important to you is also a great way to keep your stress in check and maintain a balance.

Research suggests that repeating a mantra – a meaningful word or phrase said silently – can help you cope with the hassles of life. Choose phrases with religious or spiritual meanings or choose a quote that speaks to you and your outlook on life.

Of course another way to work out your worry and trim your waistline is by exercising regularly.

At PEAK Strength & Conditioning CLUB, our fitness coaches help you de-stress so you can keep your cool – and keep your tummy trim.

For more information and to get started on your very own less-stressed, more svelte schedule, call PEAK Strength & Conditioning CLUB at the number below or visit us online at: www.peaksc.com.

Or, check out my book, WeddingShape Diet and Fitness Guide for Brides, which is chock-full of tips, techniques, and tricks that even non-nuptial individuals can take advantage of: www.weddingshape.com.

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director
PEAK Strength & Conditioning CLUB
5925 Tilghman St.
Suite 200
Allentown, PA 18104
USA

www.peaksc.com

P.S. Check out these success stories: http://www.youtube.com/user/weddingshape

Secret Sleep Strategies Revealed

2008-04-03T08:12:00.000-07:00

Ahh, sleep. It’s vital to good health, mental focus and memory. But most of us aren’t getting enough, which leads to weight gain, moodiness and stress.

In short, lack of sleep causes your hormone levels to get jumbled and mixes up your biological clock. All bad news.

Quality sleep helps your body rebuild itself and recover from the stressors of your day. Thanks to modern society, we’ve traded in a solid night’s rest for working extra hours, watching late-night TV and socializing.

Follow these seven sneaky secrets to reap the benefits of a sound slumber:

1. Cut out caffeine.
Coffee, soda and chocolate can keep you awake. And if you’re especially sensitive to the effects of caffeine, stay away all day. Consuming it six, 10 or even 12 hours before bedtime is a sure way to keep you fired up.

2. Avoid alcohol.
A nightcap or a glass of wine with dinner may help you fall asleep sooner. But alcohol also increases how often you wake up, making sleep less restful. Plus, alcohol prevents the deep, restorative sleep associated with growth hormone production.

3. Exercise at the right time
People who exercise fall asleep sooner and have sounder sleep, but if you work out within three hours of bedtime, you may have trouble snoozing. Exercise causes your body temperature to rise and that makes it more difficult to sleep. Hit the gym in the late afternoon so your body temperature’s back to normal by bedtime.

4. Be consistent.
Your best bet for good sleep is to stick to a regular bedtime and wake-up call…and yes, that includes weekends. Doing this helps get your internal clock on the right rhythm to anticipate sleep.

5. Make it routine.
Create a pre-bedtime ritual to cue your mind and body that it’s time to wind down. Include whatever activities you find relaxing, like meditation, listening to soothing tunes, a good book…Taking a hot bath is a good option, too, because it’ll trigger a sleep-promoting drop in body temperature.

6. Turn off the TV and rotate the alarm clock.
The glow of the television screen and your alarm clock can delay the onset of sleep. Also, by turning your clock around, you won’t watch the passing minutes, leaving you anxious and irritated about how tired you’ll be in the morning.

7. Deal with wake-up calls.
Undoubtedly, there’ll be nights when you wake up with sudden concerns – “Did I send that important email?” “Is tomorrow the parent/teacher conference?” When this happens, don’t turn on the light to check out your checklist. (Bright lights tell your brain it’s time to get up.) Instead, write down all the worries you can think of before you hit the sack, and then outline a plan-of-attack so you can clear your mind and doze off easily.

At PEAK Strength & Conditioning CLUB we can’t make sure you cut out caffeine, avoid alcohol or turn off the TV. We can, however, get you in a regular exercise routine, which will help you get closer to great sleep. Visit us online at: www.peaksc.com

Yours in health,

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

P.S. Check out these success stories:
http://www.youtube.com/user/weddingshape

Learn the Best Building Blocks to Fat-Busting Workouts

2008-03-27T11:07:00.000-07:00

Let’s face it. Creating and maintaining a manageable fitness plan (in addition to the other responsibilities in our lives) is harder than it seems. Need proof? Just look at the current American obesity rate.

And until now, you may have considered an aerobics class or power walk to be a complete workout. Maybe you pick up a couple of free weights, do some arm curls, or squeeze in some crunches.

But all those flashing lights on that cardio equipment, machines and other gear…they’re intimidating.

That’s why I use the concept of Workout Building Blocks to create a framework for each training session at PEAK Strength & Conditioning CLUB:

Workout Building Block #1 – Dynamic Warm-up
This gets you moving, increases core body temperature, lubricates joints and mentally prepares you to work out. Block 1 takes the place of the old school warm-up that included movements like static toe touches.

Workout Building Block #2 – Reactive Training
Reactive Training teaches you to bend, turn and twist quickly so you’ll be less likely to get hurt when you need to move in a hurry.

Workout Building Block #3 – Resistance Training
This is what we talked about last week – the true Fountain of Youth. Resistance training strategically challenges your muscles so you rev up your metabolism, burn fat and slow the aging process (among many other benefits).

Workout Building Block #4 – Core & Balance Training
We work our body’s core – abs, lower back, hips and butt -- with original exercises so you can say “goodbye” to backaches.

Workout Building Block #5 – Cardio-respiratory Conditioning
Aerobic exercise, a/k/a cardio, gets your heart and lungs moving to burn calories, prevent disease and beat stress.

Workout Building Block #6 – Recovery
At the conclusion of each workout, we do some creative stretching and massage techniques to rejuvenate your tired muscles so you’re amped up and ready for your next session.

Each Building Block is an important component of an all-around effective workout, which, over time, will help you get in top shape.

To check out real success stories, visit: http://www.youtube.com/user/weddingshape

For more information about PEAK, visit: www.peaksc.com

And for more information about WeddingShape, visit: www.weddingshape.com

Yours in health,

Joe

Joseph Arangio, MS, CSCS
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

Learn the Best Time to Work Out

2008-03-17T06:30:00.000-07:00

It’s an on-going debate. What time of the day is best for working out?

Well, while many experts recommend a first-thing-in-the-morning workout or mid-afternoon fitness routine, what good is that if your schedule simply doesn’t allow it?

Are you doomed to forever skip the gym?

Not at all!

So, how do you make time? Plan it.

Schedule the workout into your calendar, at the same time of day three, four or five times a week, every week. That will get you into a routine and will help prioritize your life so that if something else pops up, you’ll be less likely to cancel your workout.

As a personal training facility, PEAK Strength & Conditioning CLUB runs on schedules. Clients know what slots they fill and that a trainer will be waiting for them, which is especially helpful if they’re just getting started or likely to make excuses to miss a day.

If you need the same kind of accountability, here are a couple of ideas to keep you motivated and moving:

Recruit a fitness coach of your very own
Find a friend who’s willing to show you some tough love if you miss a workout
Make a standing date with a co-worker to meet at the company gym after work
Keep a workout journal
Join a community-based walking, biking, running club
Commit to a specific goal, like running in your community’s end-of-summer 5K race

Like everything else in life, if you make getting fit and healthy a priority, you'll make sure to make the time to get on -- and stay on -- that path. No matter what time of day works for you.

Yours in health,
Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning CLUB

Buddy Up For Fat-Burning Success

2008-03-06T07:53:00.000-08:00

Your goal is to drop some weight. How about losing twice as much weight as you normally would during a year?

Too good to be true? It’s not! All you need is a buddy.

Studies have found that those folks who have a successful partner in weight loss dropped twice as many pounds after one year versus those folks who dieted solo.

Another buddy bonus? The support doesn’t have to be face-to-face. You can find someone online, across your neighborhood or in an entirely different state as a weight loss buddy.

But, if you're lucky enough to have a pal who lives close-by ask them to not only be your partner in watching your weight, but to also join you in the gym.

At PEAK Strength & Conditioning CLUB, we have lots of one-on-one clients who work solo with their training. But we also have clients who bring along a training partner. And those clients work off their friend, as well as off the motivation given by their trainer.

I'm a big believer that you've got to be committed to your program. What's more commitment-inducing than having to answer to a friend when you feel like bailing on a workout? By joining forces with a pal, you'll be less likely to skip out on your buddy and your gym time.

So, ask around, find a friend that's got a great attitude and you'll be set up for some serious fat-busting and muscle-toning success.

Yours in health,

Joe

Joseph Arangio
Director, PEAK Strength & Conditioning CLUB
Author, WeddingShape Diet and Fitness Guide for Brides

2008-02-29T06:59:00.000-08:00

Share the Spirit of Valentine’s Day All Year Long to Beat Stress

Valentine’s Day has come and gone. I hope you took the day to show your love and affection for your husband, wife, or significant other. Of course, you shouldn’t be stingy with your warmth the other 364 days of the year. Especially if you’re stressed.

Why’s that?

Because research shows that daily contact with your romantic partner may be the best protection from the negative effects of stress.

It’s true! By spending some time each day with your spouse or partner, you’ll benefit from some serious stress-busting love power.

Take a few moments to share a hug, hold hands or make plans to meet during the day for coffee or dinner.

If you’re flying solo, no worries. Take time for yourself to take the stress of daily life down a notch.

Order a pizza (if it's your free day) and watch the game, work on a home project that you’ve been putting off, cook yourself a healthy meal, schedule a massage, take a long, hot bath, read a book… do anything that makes you feel good and lets you escape from reality for just a few minutes each day.

Another stress-buster for couples and singles?

Exercise.

Whether you’re paired off or single, gym time can be an oasis from the daily grind.

Couples can even schedule gym time together!

At PEAK Strength & Conditioning CLUB we offer one-on-two training in addition to our traditional one-on-one personal training sessions. So, grab your partner and get to sweating! Not only will you reap the benefits of spending some QT with your cutie, you’ll reap the benefits of regular exercise that experts recommend.

Have a great weekend,

Joe

Joseph Arangio
Author, WeddingShape Diet and Fitness Guide for Brides
Director, PEAK Strength & Conditioning CLUB
Allentown, PA 18104
USA

peaksc.com