Peak8Fitness + Nutrition Blog
July 15, 2018
Complete each block 2-4 times, depending on your fitness level.
Barbell deadlift – 8 reps
Dumbbell plank row -10 each arm
Band hip extension and dumbbell chest press – 15 reps
Barbell bent over high pull – 8 reps
Goblet kettlebell step back lunge – 8 each leg
Kettlebell swings – 12 reps
Barbell squat to push press – 8 reps
Band curls – 12 reps
December 21, 2017
Whether you’ve procrastinated on holiday gift shopping (no judgement) or you’re just looking to give yourself a little something extra, check out my favorite products of 2017 for looking fabulous and staying healthy!
Staying active and eating healthy are my mainstays for feeling great everyday. You don’t need fancy things to stay fit! However, having a few feel-good items is fun! I am a firm believer in buying top-notch items that make me feel and look my best, both inside and outside of the gym.
So whether you’re treating yourself or someone else still on your list, here are a few of my tried and true favorites. Read More
December 11, 2017
Food is a complicated matter. From portion sizes to meal makeup, it can seem virtually impossible to give your body exactly what it needs to reach your fitness goals or to simply live a healthier, more balanced life.
Luckily, there are some great apps that can help.
Eating healthy is hard enough without having to decipher complicated nutrition labels. Fooducate will actually tell you what is in the foods you purchase by simply scanning the item’s bar code, allowing you to determine quality of calories, not just quantity. Users report being able to better understand how to eat healthy after using this app instead of simply sticking to calorie counting.
Creating a successful plan is one of the hardest part of reaching fitness and nutrition goals. That’s where MyNetDiary comes in. This app will create a balanced nutrition plan based on your goals, help track your food intake with a comprehensive food database, and offer personalized advice and tips based on your entries.
While plenty of apps have a nutritionist seal of approval, My Macros+ was created by a fitness professional so you can be sure it will compliment your workout goals. Track your food intake, set nutrition goals based on things like carb cycling or workout vs. rest day, and get a better understanding of where your diet is lacking (proteins, carbs, etc.).
Eating at home where portion sizes can be regulated and food content controlled is relatively easy – it’s eating at restaurants that can be extremely challenging. Enter EatingOut. This app will allow you to select nutrition parameters (e.g. gluten free, low carb, high protein) and find restaurants around you with relevant meal options. You can also view full nutrition facts and more.
We all know we should drink more water, but it’s remembering throughout the day that’s the issue. Water Alert finds a solution to this common problem by sending alerts in pre-designated intervals to remind you to drink water. You can also set and monitor daily water intake goals and customize the size of bottle for more accurate measuring.
What are your favorite nutrition apps? Share in the comments!
December 11, 2017
Whether you’re intimidated by the thought of starting a fitness practice, or you’re just interested in tracking your progress for one you’ve already started, there are plenty of apps to help. Here are a few I think are worth checking out.
Do you know exactly how much food you’re consuming and how much you’re moving daily, on average? Without getting a grasp on these two key components, working on your health and fitness will feel like a shot in the dark. MyFitnessPal will allow you to track both the calories you’re consuming along with the types of exercising you are doing in order to maximize your progress.
Whether you’re running to lose weight, train for a race, or simply to challenge yourself, RunKeeper will let you pick a run plan specific to you, send reminders based on the running schedule you set, and track your progress every run you take. You’ll no longer have an excuse when it comes to lacing up your tennis shoes and stepping outside.
If you want to take a holistic approach to getting healthy, the Fitbit app is the way to go. You’ll be able to track and log everything — all-day activity, food, sleep, water intake – monitor your progress, and make sure you’re on track to reach your goals. Even if you don’t have a Fitbit, you can still use some of the free features, like tracking your daily steps and distance (you just have to be carrying your phone).
I am a huge proponent of finding a way to work out even when you have a small window of time and no workout equipment. That is precisely what this app will help you do — squeeze in your workout even when you’re on the go and can’t hit the gym. You can pick from workouts ranging from 7-32 minutes and receive additional instruction on form when necessary.
What are your favorite fitness and nutrition apps? Share in the comments!
October 13, 2017
For a quick and delicious meal, whip up this Brussels sprouts and chicken recipe! It’s super easy to make on a busy weeknight. Keep this recipe in mind the next time you’re looking for a new recipe to make in a snap!
For Brussels Sprouts:
- Brussels sprouts
- Cracked pepper
- No-salt organic mixed seasoning (available at Costco)
- Finely grated aged Gouda cheese
- Chicken breast
- Spicy horseradish mustard
- Low-sodium soy sauce
- Cracked pepper
- No-salt organic mixed seasoning
- Preheat oven to 350 degrees.
- Wash Brussels sprouts, then halve and/or quarter. Toss the sprouts in EVOO, then sprinkle with cracked pepper, organic mixed seasoning and Gouda cheese.
- Bake Brussels sprouts for 25 minutes.
- While Brussels sprouts are baking, prepare chicken. Begin by slicing chicken breast into 2 inch pieces.
- Marinate the chicken pieces in EVOO, spicy horseradish mustard, low-sodium soy sauce and cracked pepper. Sprinkle chicken with no-salt organic seasoning.
- Cook in sauté pan until meat in center is white and outer portion is bronzed.