May 2015
What's inside
Summer running tips, 4
Get your kids outside! 6
106.3 May "Power Hour"
with Esko, 12
The Benefits of
Charitable Giving, 13
GRIT 101: How already
fit adults can break past
plateaus, 16
Splash into summer savings!
3-month Individual..................................$229
3-month Couple/Single-Parent Family. . .$399
3-month Family........................................$499
Splash into summer! Peak Sports Club
outdoor opens this month!
w w w. p e a ko n t h e g o. c o m
Page 2
May 2015
Escape into the
great outdoors!
Outdoor Fitness
at Anderson Gardens
Body Flow
Class
AG classes are
of charge &
open to PEAK &
AG members
5-Week Summer Sessions:
Session 1.....May 26 – June 23
Session 2.....June 30 – July 28
Session 3.....August 4 – September 1
All classes are on Tuesdays at 9am.
40 spots available – Please register
at the Peak Sports Club front desk
or by phone at 815-877-4401.
318 Spring Creek Road, Rockford, Illinois, 61107
Tel. 815.229.93390 | www.AndersonGardens.org
By Emily Bruns,
Editor
A
s far back as I can
remember, I’ve always
loved the outdoors. I grew
up in the country and was really into
building forts, swimming, biking and
doing all of that good ol’ wholesome
stuff. Reflecting on this, I’m glad
to have been out in nature as much
as I was. It made for a pretty happy
childhood.
That being said, I still do enjoy the
outdoors just as much. I admittedly
don’t build forts anymore (ha) but I
still strive to maintain a relationship
with nature. The things I enjoy doing
outside the most include hiking,
active vacations (more on the bucket
list!), biking on country roads, trail
running, and so on. More in the past
few years than ever, I have made the
point to schedule such events and get
outdoors on the weekends as much as
I can when it is nice out.
I make a point to do this because
it feels so good and right to get
outdoors and be free. In case you
haven’t noticed, society today is set
up so that we are trapped indoors a
LOT. We move from sitting in offices
and schools all day to traveling in
cars and occasionally forage for food
at the drive thru.
Thanks to hardworking ancestors
who eventually grew tired of
exerting so much energy to carry
out mundane tasks, most of us today
have a comparatively cushy set up.
I really appreciate the shortcuts/
perks we have (not having to churn
butter, Netflix) but thinking about
the insidious side effects of living
a relaxed lifestyle that our bodies
weren’t designed for can be a little
scary.
This is why exercise outdoors feels
especially great. When I go on a run
(okay, run/walk), bike ride, hike, etc.,
I feel like I am breaking free of that
looming trap of convenience. Unless
it’s for a valid reason (waiting on a
work email, safety), I really don’t like
to take my phone anywhere, either. I
prefer to leave behind the negative
static of calls, emails, crazy news
stories and cranky status updates. It is
also a little thrilling to be unreachable
and connect with nature. Leave the
little bubble of technology behind,
get fresh air and return with a happier
disposition (maybe even a tan!).
Everyone wins.
Luckily for us, there is enough
natural beauty in the local area to
make the decision to get up and go
that much easier. Our winter might
feel excruciatingly long at the end but
the silver lining is being able to really
appreciate the state parks, scenic
country/river paths and other areas in
these warm months that much more.
By organizing regular biking and
running groups, the Peak community
also embraces the benefits of
exercising outdoors in our backyard
(ask front desk for info if interested).
More Peak-organized events, such
as “BodyFlow” classes in scenic
Anderson Gardens, and poolside
activities will also be available this
month. Stay tuned for more fun and
enjoy the warmer weather!
If my article doesn't motivate you to get excited about
outdoor fitness, maybe Doug's
enthusiasm for nature will :)
May 2015
Page 3
Visit us at our new, larger location!
Stoplight
access!
Better
parking!
Choices Natural Market is your
family-owned neighborhood
market where making healthy
choices is easy. If you’re not
sure where to begin on your
health journey or maybe you’re
overwhelmed with the idea–
Choices can help.
NEW ADDRESS:
More
Space!
4,000 ft2–nearly
double our
current space
6718 Broadcast Parkway,
in the Perryville Ridge
Shopping Center,
across from Peak Fitness
Help us celebrate our
new location!
• Wider selection of organic produce
• An ever-growing number of local and regional
products from area farmers and businesses
• Increased selection of groceries that have been
personally selected for their clean ingredients
• Additional options in our budget friendly bulk
area
• More high quality vitamins, supplements, and
body care
• Continued support for Fair Trade products and
earth-friendly cleaning and household goods
• Same friendly faces! Without our
knowledgeable and helpful staff, Choices
would be just another place to buy food.
I’d like to register to win
$50 of FREE groceries from Choices!
Name
Please bring this coupon to receive
$5.00 OFF your purchase.
Address
Coupon effective 5/15/15–5/31/15.
State, Zip
6718 Broadcast Parkway, Loves Park
Just off Perryville, across from Peak Sports Club
(815) 282-1861
City
Phone
Email
Submit this form at the new store location.
6718 Broadcast Parkway, Loves Park • (815) 282-1861
Page 4
May 2015
Summer lovin' fitness
The running crew in front of Peak Sports Club! Eric, Pat, Carla, Melissa, Joanne, Christine, genny, coach Brian, Jen, Andy, Steve
(left to right).
M
Check us out! joy
and en
Join our CSA
varied box
an abundantly
and herbs
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We have over 100 varieties of
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Visit our website for more info or see us at the
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(Just 1 mile N. of Sportscore 2 / Same road as Northeast YMCA)
www.andersonorganics.org
[email protected]
y favorite months to write
the Peak on the Go articles
are the summer months.
Writing about being outdoors makes me
excited for the warmth, the sunshine,
the pleasure of exercising in the fresh
air! For some people transitioning to
working out in the great outdoors is a
challenge. Since our Girls on the Go
group has started in April, we have
discussed with many runners the changes
you have to make when you head
outside.
To make your outdoor workout as
successful as possible, I have compiled
a list of some tricks and tips as you head
outside this summer. Know that it is
going to be up to 20 degrees warmer
once you start an outdoor run. Many of
our “Girls” runners have joined us with
sweat pants or heavy jackets. As we
start to run, our bodies warm up pretty
quickly. As someone who doesn’t want
to lug a sweatshirt around my waist, I
dress with the “20 degree rule” in mind.
Also, it is important to choose dry fit
materials. Once you start to sweat, you
will be much more comfortable in items
that wick the moisture away. Some
people swear by jumping in a cold
shower or just cooling your head or neck
By Melissa Pratt,
Partner, Beefaroo
before a workout. If you worry that your
workout performance in the heat suffers,
then this may be an option.
If you are a runner, consider mapping
out shady spots rather than the pounding
sun type of paths. Also, by choosing
non-blacktop paths, you can keep cooler.
Seek out trails or gravel paths, rather
than sun reflecting blacktop.
One of the bonuses of working out
in warmer weather is that your body is
forced to work harder. You may have to
slow your pace. Not sure whether you
are stressing your heart? Use a heart rate
monitor. It is crucial to not push yourself
into heatstroke or exhaustion. A quickie
way to measure your stress is to recite
the Pledge of Allegiance. If you have to
take a quick breath every 3-6 words, you
are working hard.
If the heat has you down, and you feel
you are slower in pace-biking, running,
swimming, or walking- add a bit of
speed on and off. Do 30 second speed
bursts. This maintains conditioning
goals and burns calories without having
to “push” continuously.
Think sun protection! Use a mesh
visor, wear sunscreen, use polarized
glasses. Of course we all need to hydrate
like crazy! Additionally, think hydration
with your food: grapes, watermelon,
cantalope, and honeydew are 80%
water. A new tip that I am looking
forward to trying is to add a few drops
of peppermint or eucalyptus oil on the
back of your neck and at your temples.
Research has shown that athletes who
sniffed peppermint during their workout
ran faster, had greater grip strength, and
could do more push ups than those who
didn’t use the oil.
I want to use a couple inches of
space here to say thank you to PEAK
for allowing me to start our Girls on the
Go group. I am humbled by the number
of ladies who have joined us since
April 1. I am impressed by the number
of volunteers who have helped lead
and encourage our new runners: Erin,
Joanne, Genny, and Chris. You ladies
are amazing. And thanks to Brian Miller
and Deanna Menzies who provided an
exceptional road map for directing a
running group.
May 2015
Page 5
PEAK swim totals
Top 25 for year Jan. 1st
through April 19th
12. James Olson
41,250 yds
13. Jim Schmitt
40,700 yds 23.13 miles
14. Kristie Mullins
1. Paula Reiter 312,400 yds
177.50 miles
23.44miles
36,700 yds 17.44 miles
15. Mimi Fagan
29,150yds 16.57miles
2. Nancy Blomquist 242,100yds 137.56 miles
16. Jana Brady
3. Bill Barrett
145,550yds
17. Jen Egan
4. Wei Gao
142,750 yds 81.11 miles
18. Gretchan Markgraf
13,150 yds
7.47miles
5. Kathy Bowerman
112,900 yds
19. Tawnie Miller
11,350yds
6.45miles
82.70miles
64.15 miles
104,356 yds
7. Melissa Pratt
72,500 yds
8. Steve Dewar
66,400 yds 37.73 miles
22. Kathy Bement
9. Sheryl Preiss
61,510 yds 34.95 miles
23. Radison Akerman
11. Dave Reiter
41.19 miles
51,950 yds 29.52 miles
46,850 yds 26.62 miles
20. Erik Lewinski
21. Eddy O’Neill
12.93miles
21,400 yds
6. Jean Geller
10. Dave Darlin
63.25 miles
22,750yds
9,550yds
7,600yds
12.16 miles
5.43miles
4.32miles
6,450yds 3.66miles
6,000yds 3.41miles
24. Kyle Harris
5,550yds
25. Jim Spelman
4,250yds
3.15miles
2.41miles
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Page 6
May 2015
Get Your Kids Outdoors!
children.
Heather Psaltis, PhD
Education Director for
Spectrum Progressive School
and mother of three
T
here has been much hype
over the past few years about
the nature-deprived child.
As screen time increases, we have to
make sure our kids are outside enough.
Not only does common sense tell us
kids need to be outside, but research
also supports this! Here are a few
reasons why it is so important for kids
to take their play outdoors- let’s trade
some ‘screen time’ for ‘green time’ this
summer.
1. SLEEP! Regular doses of bright,
natural sunlight help children stay more
alert, elevate their moods, and help them
sleep better. Have a better summer with
well-rested children!
2. Nature is a de-stressor and soother for
3. Outdoor exercise is better than indoor
exercise for children-We know that
exercise creates endorphin release.
Outdoor play often includes climbing,
jumping, running and tumbling, which
promote fitness and flexibility.
4. Did you know that research shows
that moderate to vigorous physical
activity in childcare settings increased
from 1% indoors to as much as 11%
outdoors? When the play was child-led
that amount of time further increased to
17%? (nwf.org).
How can we advocate for more
outdoor time for our children in the
midst of our busy schedules?
b Make it a priority- have safe,
outdoor playing areas in your yard.
b If weekdays are too scheduled,
plan for weekend outings to parks or
other natural places.
b Be an advocate for daily school
recess! At Spectrum Progressive
School, we have 30 minutes of daily
outdoor recess for students in preschool
through middle school unless it is below
15 degrees. This time is often shortened
or eliminated at many schools- check
into your school’s policy.
b If you have your child in a daycare
setting, research their outdoor policy.
Young children should have one or two
outdoor times a day.
b Use the National Wildlife
Foundation’s NatureFind site to locate
great places to visit in our communitynwf.org/naturefind. When I clicked on
it, 25 places and events in and around
Rockford were marked on a map to
easily find.
b Check out the many activities at
PEAK fitness or through our awesome
Rockford Park District.
b Get together with friends or
neighbors to rotate as outdoor play
supervisors.
It’s OK to tell your kids to go outside
and play- if you noticed the statistic
above, children who lead their own
outdoor play stay out longer and play
harder than those involved in adultstructured play. It may take time for
outdoor independence to develop if you
have not encouraged it as a parent, but
once kids learn to enjoy the outdoors,
they will reap the benefits their whole
lives!
The top progressive
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Come in and see the difference!
Is your child ready for preschool, but he or
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• Accepting your child anytime throughout the school year
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• Developmentally appropriate classroom
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May 2015
Page 7
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May 2015
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May 2015
Page 9
Making healthy "Choices"now made
easier for PSC members
Choices Natural Market to move larger location across from Peak Sports Club
LOVES PARK—Choices Natural
Market will be expanding and
relocating to Loves Park, less than
a mile from its current location. The
new store is projected will open
mid-May.
At its new location at 6718
Broadcast Parkway in the Perryville
Ridge shopping center, the natural
and organic grocer will continue
its mission to make healthy choices
easier for the greater Rockford
community. ‘Choices’ will expand
its selection of organic produce,
continue to provide budget friendly
bulk beans, rice and nuts, and
increase their already extensive
selection of groceries that have
been personally selected for their
clean ingredients.
As part of the company’s focus
on providing the freshest, best
quality products, the store features
an ever-growing number of local
and regional products from area
farmers and businesses. “Choices”
also has an abundance of Certified
Fair Trade products and high quality
vitamins, supplements and body
care. The cornerstone of Choices’
business is the friendly, helpful
staff whose job it is to make sure
every customer who enters the store
receives top-notch customer service
and feels welcome.
“We are excited to open our new
larger store in Loves Park. Due to
our growing customer base and
the community demand for high-
quality foods, we have outgrown
our current location”, said owner
Trace Toulouse. “Until now, many
Rockford residents have felt it was
necessary to drive more than an
hour to find the kinds of products
we offer. “Choices” is the store
that the people of Rockford and
the surrounding communities have
supported. When other stores have
refused to come to the Rockford area
and bring in a high-quality shopping
experience, Choices has made a
commitment to expand and offer just
that.”
The new store will house
approximately 4,000 square feet
of retail space. “Choices’ inviting
atmosphere is unique,” said
Toulouse. “Our customers enjoy the
personal attention they receive as
well as shopping in an environment
surrounded with photos of our local
farmers, vibrant produce offerings
and a multitude of healthier food
choices. We make it a point to bring
in new and interesting products you
might not find in other stores and
then balance those with some of the
name brands people are familiar
with.”
To find out more, you can visit
the Choices Natural Market website
at www.choicesnaturalmarket.com.
PEAK on the Go is a monthly
newspaper focusing on the members
of PEAK Fitness and Sports Club
and happenings at its facilities.
PEAK on the Go is published by
the Rochelle Newspapers, Inc. at 211
IL Route 38 E., Rochelle, IL 61068.
The newspaper is distributed free of
charge at PEAK facilities and participating advertiser locations. Contact
[email protected]
Page 10
May 2015
Take a step outside: health perks of enjoying the outdoors
W
hich of these situations
sounds more appealing to
you: Taking a walk outdoors
or strolling through the office? Unless
you’ve got a tricked-out workplace
with an espresso machine and a pingpong table, we’re going to assume you
chose the former.
So why exactly does hanging out
in nature make us so happy? Turns
out, it’s not just our adoration for
foliage that leaves us feeling Zen—
being outside can actually offer relief
for everything from depression to
negativity. Here, a few more reasons
to take an extra-long lunch today, or a
walk after dinner.
It can ease depression
According to a study from the
University of Michigan, group nature
walks are linked to enhanced mental
health and positivity, as well as
significantly lower levels of depression
and feelings of stress. Had a
particularly hard day? Grab a friend or
your significant other for a post-work
mood booster.
It could improve your
focus
Can’t decide where to go on
your next weekend getaway? You
might want to consider a trip to
the countryside. According to a
study published in Psychological
Science, interacting with nature gives
your brain a break from everyday
overstimulation, which can have a
restorative effect on your attention
levels.
It can strengthen your
immunity
Fun fact: The latest get-healthy
pill isn’t found it in your medicine
cabinet—it’s in your backyard.
Researchers at Tokyo’s Nippon
Medical School found that women
who spent six hours in the woods over
the course of two days had an increase
in virus- and tumor-fighting white
blood cells, and the boost lasted at
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…But you can also
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Of course, we can’t always find
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the grass. Luckily, you can still reap
some brain-boosting benefits without
leaving your house. According to
a study in the Korean Journal of
Radiology,people who were shown
pictures of scenic, natural landscapes
had heightened activity in areas of
the brain associated with recall of
happy memories compared to people
shown urban landscapes. So put some
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By Chloe Metzger, heath.com
May 2015
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Page 12
May 2015
Get ready for summer anthems...
The May Power Hour with
Esko "Let's
Go"
Afternoon
Drive
Personality,
Power 106.3
Good music is a must when hitting the
gym. Check out these songs that get
me through my workouts. For more
great music that gets you going, tune
in to my show Monday through Friday
2pm-6pm on Power 106.3. Enjoy!
Esko "Let's Go"
JASON DERULO "WANT TO WANT ME"
FETTY WAP “TRAP QUEEN”
RAE SREMMURD FT NICKI MINAJ & YOUNG THUG "THROW SUM MO"
FLO RIDA FT SAGE THE GEMINI "GDFR"
DAVID GUETTA FT. NICKI MINAJ, AFROJACK “HEY MAMA”
TINASHE FT. IGGY AZALEA "ALL HANDS ON DECK"
DJ SNAKE & ALUNA GEORGE "YOU KNOW YOU LIKE IT"
TECH N9NE FT. B.O.B & 2 CHAINZ “HOOD GO CRAZY”
JACK U (SKRILLEX & DIPLO) FT. JUSTIN BIEBER “WHERE ARE U NOW”
KID INK FT. DEJ LOAF “BE REAL”
MARTIN GARRIX FT. USHER “DON’T LOOK DOWN”
PITBULL FT. CHRIS BROWN "FUN"
TY DOLLA $IGN FT. CHARLI XCX & TINASHE "DROP THAT KITTY"
JEREMIH FT. FLO RIDA "TONIGHT BELONGS TO U"
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May 2015
Page 13
The Benefits of Charitable Giving
donor.
o Be proactive in your giving. Take
the time to research your decision and
identify which causes are important to
you.
o Hang up the phone to eliminate
the middleman. When you receive a
call from a telemarketer, hang up and
investigate the charity on-line. Then send
your contribution directly to the charity.
This eliminates the middleman and their
“cut” of your donation.
By Heather Wick, Marketing
and Communications
Coordinator, Alpine Bank
W
e’ve all heard the adage,
it’s better to give than
receive. Helping someone
in need makes us feel good, reminds us
of what we do have and is just the right
thing to do. And being charitable is also
Deciding where to give
Think about what kind of difference
you want your money to make. Are
you affected by humanitarian issues
like hunger, homelessness, poverty or
illiteracy? Maybe you want to support
the arts or education or healthcare
issues. Is there a church or other
religious organization you attend and
want to support regularly? Do you
want to advocate for the disabled or
support research for a specific disease?
Do you have a passion for animals
or the environment? Do you want to
make an impact at a local, national or
international level?
Once you decide where and how
you would like to make a difference,
do some research to find out how your
money will work. Look at specific
charities to determine their mission
and how they intend to implement it.
Investigate how much money is spent on
the actual mission—programs, services
and research—and how much is spent
on fundraising and administration.
Understand how the organization
measures and reports its results so you
a big part of what helps our country run.
According to Charity Navigator, in 2010
total giving was nearly $291 billion,
or about 2% of GDP! Read on to learn
about ways you can be a “giver” while
also “receiving” some excellent benefits.
o Be careful of sound-alike names.
Don’t be confused by charities that have
strikingly similar names to others. Be
sure to do your research before making a
donation.
o Confirm 501(c)(3) status. This
not only ensures the validity of the
organization, but also provides you the
option of taking a tax deduction.
o Check the charity’s commitment
to donor’s rights. Look for the donor
privacy policy whereby the organization
promises to never sell or trade your
contact information.
o Concentrate your giving. If
you’ve really taken the time to identify
a well-run charity that is engaged in a
cause that you are passionate about, you
should then feel confident in giving it a
donation. Spreading your money among
multiple organizations diminishes the
possibility of these groups bringing
about substantive change, as each charity
must spend a percentage of your gift on
fundraising and overhead expenses.
For the complete list of tips on
becoming a savvy donor, visit www.
charitynavigator.org.
Committing your support to a
charitable organization can be a
satisfying decision. Your financial
support helps to propel forward a cause
close to your heart while helping you
feel you are a part of that success. It
also offers the financial benefit of tax
deductions and the knowledge you are
helping a worthy cause. As with any
financial decision, be sure to investigate
the organization before committing your
money.
know if your money is working.
Eligibility
If you’re looking for a tax
deduction for your donation, be sure
the organization you are giving to is
eligible. Most donations to charitable
organizations are tax-deductible. Be sure
to check for the 501(c)(3) designation to
ensure it qualifies. Churches and some
religious groups are not required to file
for the 501(c)(3) designation, but are still
considered tax-deductible. Check the
IRS website for confirmation.
Donating goods, such as clothing
and household items, must be in “good
condition or better” according to the IRS.
Get a receipt from the organization and
itemize the items you have donated with
their fair market value. If the value of
your goods is greater than $500, you will
have to file a separate form with the IRS.
How to be a savvy
donor
Here are a few tips offered by Charity
Navigator, an independent charity
evaluator, to help you become a savvy
Chris
Chalk,
D.C., CCSP®,
CSCS®
Certified
Chiropractic Sports
Physician
Certified in
Acupuncture
Dr. Chris Chalk is now
practicing at
OPTIMUM REHABILITATION
CENTER!
At Optimum Rehabilitation you will have
access to a Doctor of Physical Therapy,
Massage Therapists and Chiropractic.
1860 South Bell School Rd.
Cherry Valley, IL 61016
815-580-8270
Page 14
May 2015
Grilled Yucatan Chicken Skewers
Ingredients
6 chicken thighs, skinless and boneless, cut in half lengthwise
1/2 cup fresh squeezed orange juice
1/4 cup fresh squeezed lime juice
2 tablespoons canola oil
2 tablespoons ancho chile powder
3 cloves garlic, coarsely chopped
2 tablespoons chipotle in adobo sauce, pureed
Salt and freshly ground black pepper
Chopped scallions, for garnish
Grilled lime halves, for garnish
Directions
o Special equipment: 24 wooden skewers, soaked in water for 3 to 4
hours.
o Skewer each half chicken thigh with 2 skewers so that they lay flat.
Place the chicken in a large shallow baking dish.
o Whisk together the orange juice, lime juice, oil, chili powder, and garlic.
Pour over the thighs and marinate in the refrigerator 1 to 4 hours.
o Prepare a charcoal grill to high heat.
o Remove the thighs from the marinade and sprinkle with salt and
pepper on both sides. Place the thighs directly over the coals and cook
until each side becomes golden brown and slightly charred, about 4
minutes per side. Turn, cover the grill and cook for another few minutes
until tender.
o Remove from the grill and let rest 5 minutes. Cut the thighs directly
down the center creating 2 skewers. Remove the chicken from the
skewers and serve garnished with scallions and lime wedges.
Total Time: 2 hr 30 min
Prep: 15 min
Inactive: 2 hr Cook: 15 min
Yield:6 servings
Level: Intermediate
Recipe courtesy of Bobby Flay, Food
Network
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May 2015
Page 15
MindBody Studio
trainer spotlight:
Deb Gille
D
eb Gille has a passion
to share her knowledge
of fitness and assist
others in creating a “mind-body”
awareness that will grow into
a healthy lifestyle. Deb began
teaching at Peak Fitness in 2008.
Since then, she has increased
her fitness knowledge and teaching
skills to include, Pilates Mat and
Apparatus, Yoga, Aqua Fitness,
ACE Personal Trainer and Senior
Fitness Specialist. Her continuing
education workshops include
Pre-Post Natal Fitness, Anatomy
Trains, Post-Rehabilitation for
hip and knee replacements, Hard
Roller Course, and Body Reading
& Postural Assessments. She would
love to help you take your fitness
and Pilates goals to the next level.
Allow Deb to tailor a class to your
needs. Simply call or e-mail.
Deb also offers 30-minute
introductory sessions on the
equipment. No Obligation
Contact Deb for additional
information. [email protected]
or 815-997-7107.
*For information on other
MindBody Studio offerings, please
contact Shelly Gruner at shelly@
peakfitnessusa.com or 815 8774401 ext 209
Deb’s current Small
Group Class Offerings
Pilates Essentials II – Thursday
4:30 pm (PSC)
Reformer/Tower Mix – Saturday
10:30 am (PSC)
Forever Young – Thursday 11:00
am (POS)
Deb also currently has openings
for Private or Semi-Private (2-3)
sessions on Tuesday and Thursday
afternoons and evenings.
Find the Bow Tie Guy around town and take a selfie!
Post to twitter @bowtieguyhp or to the
Bow Tie March facebook page for a chance to win prizes!
BEFORE
10 WRAPS LATER
www.aliciamsalazar.myitworks.com
Page 16
GRIT 101:
May 2015
LesMills GRIT and benefits for already active, fit adults
Marcus Choppa, GRIT Coach
I
f you were like me some time
ago, I hit a plateau. So what did
I do? I worked out more and
spent MORE time at the gym. Well
“quantity” is not always better than
“quality”.
Les Mills, along with Penn State
University, wanted to know how
HIIT training (specifically “GRIT)
could improve on athletes. Lots of
studies have shown the benefits of
High Intensity Interval Training to
non-active adults. That information is
helpful but what about already active
adults and athletes?
Two studies were then performed
more than 6 weeks. The first study
consisted of 84 active adults who
already participated in Les Mills group
fitness classes. The other study had 18
female soccer players.
This month lets focus on the active
adults:
-The 84 active adults were then
split into two groups. The first half
participated in five hours of group
training; 2 GRIT SESSIONS, 2
strength, and 2 cardiovascular. The
second group did 3 cardiovascular
and 2 strength sessions and no
GRIT. AGAIN BOTH doing only 5
hours total per week.
So what happened?
-Out of the 84 active adults the group
who had introduced GRIT, actually
reduced CVD risk factors. They also
showed improvements in lean body
mass, glucose tolerance and better
oxygen consumption.
NOW when you ask a woman why
she works out, weight loss and
management is a popular answer.
Usually cardiovascular workouts. This
of course means usually forgetting
or not doing enough strength
training. Why is this? Many women
fear becoming too bulky so they
believe cardio is the better option for
weight loss.
This is were Les Mills GRIT
Strength comes in. In GRIT, we utilize
full body movements like deadlifts,
clean and presses, dead rows and
upright rows. The idea is short sharp
burst of reps with but lower weighted
barbells. By incorporating these types
of exercises, GRIT can lead to longterm weight management.
On the other end of the spectrum, men
don’t generally fear becoming bulky—
but let’s face it—spending hours at the
gym to lift is not practical. So as the
above study suggest, you can actually
benefit more from doing less. It
appears that quantity is not better than
quality. Why not be more productive
at the gym by adding GRIT just two
times per week?
Next month we will discuss the
finding of the 18 soccer players who
just added GRIT and reduced training
time overall and still made better
improvements. Or visit
http://www.lesmills.com/knowledge/
fitness-research/the-science-behindles-mills-grit/ to read more in depth
analysis of this study.
GRIT is a new 30-minute program offered to members that it is
HIIT (High Intensity Interval Training). GRIT is an additional $45 per
month for unlimited classes; you can
sign up at the front counter at Peak
Sports Club. You can also drop into
a class for $10 per session.
Classes:
Mon.: 6 a.m. and 5 p.m.
Tues: 5:15 a.m.
Wed.: 6 a.m., 10:15 a.m.,
5:30 p.m.
Thurs: 5:15 a.m.
Fri.: 6 a.m., 10:15 a.m.
Sat. 10:15 a.m.
May 2015
Page 17
Parents’ Night Out
SATURDAY,MAY 16TH
4-9PM
Cost is $17 for members or $22 for non-members
NEW – must sign up by Friday, May 15th
(no more “day of” sign ups)
PEAK 5K
PEAK 5K is Saturday, May 16th
Help support the Pantry and register today at
www.runsignup.com
(If you are interested in volunteering at the 5k
race, please email [email protected])
Daycare Notice:
Summer Hours are:
Monday-Friday: 8am-8pm • Saturday: 8am-2pm • Sunday: Closed
Memorial Day Hours:
will close at noon on Monday, May 25th and
re-open at 6am on Tuesday, May 26th
will close at 6pm on Monday, May 25th
and re-open at 6am on Tuesday, May 26th
Department hours at PSC on Memorial Day:
Lap Pool and Spa – open 5am-5:30pm
Outdoor Pool – open 10am-5:30pm
Outdoor Pool
Scheduled opening date is Saturday, May 23rd
Saturday, May 23rd – open 10am-6pm
Sunday, May 24th – open 10am-6pm
.......Open 10am-5:30pm (club closing at 6pm)
Outdoor pool deck and lap lanes open from 10am4pm, Outdoor pool open 4-8pm (weather permitting)
.....Normal outdoor pool hours effective
Please contact
[email protected] for details on
Xtend Barre classes.
.............open from 10am-8pm (concessions open 11am7pm)
.........open from 10am-6pm (concessions open from
11am-5pm)
Page 18
May 2015
May 2015
Page 19
Membership
Rates
Membership rates include full
use of the designated facility,
equipment orientation and classes
offered. Some club services are
offered at an additional charge.
Please ask for details.
Peak Platinum
Includes: Access to both Peak
Fitness and Peak Sports Club,
group fitness glasses, free towel
service and free child care with
membership.
Single: $99 down
$49.95 per month
Couples/Single Parent:
$149 down
$89.95 per month
Family: $199 down
$109.95 per month
Peak Gold
Includes: Access to Peak Fitness
and all group classes.
Single: $49 down
$29.95 per month
Couples/Single Parent: $79
down
$49.95 per month
Family: $99 down
$69.95 per month
Free fitness consultation with Peak membership
Whether you are thinking of hiring a personal trainer
or working out on your own, the fitness consultation is a
great baseline or starting point!
The consultation covers body composition (body
fat/lean mass), health history, nutrition, goal setting,
a physical fitness assessment, and we cover personal
training prices and packages. The information we
collect during the consultation can be used to build a
more effective workout program! We can also help you
decide which training package will work best for you,
based on your goals and availability or we will make
some recommendations that will help you get started on
your own.
If you would like to schedule your fitness
consultation, you can call the service desk 815-8774401 or email [email protected].
Peak Sports Club
4401 Peak Drive
Loves Park, IL 61111
p. 815-877-4401
Peak Fitness
4304 East State Street
Rockford, IL 61108
p. 815-398-7300
Page 20
May 2015