Peak Fitness: Pre-Match Sports Nutrition

Peak Fitness: Pre-Match Sports Nutrition:

Pre-match nutrition guidelines
• If you are eating 3-4 hours before the match, dietary choices should be higher in complex carbohydrates, moderate in protein, and low in dietary fat to allow quick digestion and absorption out of the stomach
• The more time you have before a match, the larger the meal that can be tolerated. For example, if you have 3 – 4 hours before you play, a normal sized sandwich like a turkey sub would be appropriate, even with a fruit and/or dairy side
• Always stick to FAMILIAR foods, our bodies have a harder time adjusting to new snacks and this may impact digestion
• If you only have 1 – 2 hours before matches, the volume, protein, and fat content of the meal will need to be limited
• No matter how much time you have before your match, try to pre-hydrate with several cups of fluids like water, sports drinks, or decaffeinated beverages.
• In general, low carbohydrate diets are not recommended for athletes. Carbohydrates should make up at least 55-60% of diet at least 3-4 days per week to ensure energy stores are sufficient for maximal performance

Between ands post match nutrition guidelines:
• The two areas you must emphasize after a match are replacing any fluids lost during the match and replacing the carbohydrates/ energy stores he used up.
• Weigh yourself before and after the match to know how much fluid to drink. You will need at least 20-24 oz of water per pound of weight lost.
• To replace the lost carbohydrates you will need at least 2-3 servings of a starchy carb (grain, rice, etc) (carbohydrates) and/or fruit within 30 minutes after the match.
• If the next match is within 30-60 minutes, you will need a small snack that is high in quick digesting carbohydrates and very low in fat. Some examples include Sports Drinks and/or fruit.

Pre-match meal examples:
• Yogurt, whole wheat or rye bagel, cream cheese
• Granola bar, peanuts, unsweetened juice
• Apple slices with peanut butter, unsweetened juice
• Spaghetti with butter, orange or pear, unsweetened juice, plums or cherries, unsweetened juice
• Cottage cheese, grapes or peaches, unsweetened juice
Pre/post match snack suggestions:
• Bars: Gatorade Bars, Power Bars, Clif Bars (stay away from bars that taste similar to candy bars—too much of the wrong type of fat!)
• Liquid Meals: Gatorade Shakes, Smoothies made with fresh fruit
• Salted Snacks: Pretzels, low fat crackers, salted nuts or trail mix
• Fresh Fruit: Mangos, Pears, Oranges
• Fresh Breads: Bagels, French Bread, Sourdough Bread

Tennis Nutrition Resources:
• Pre-game recipe guide: The Official Snack Guide for Beleaguered Sports Parents.
• Tennis Fitness: http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise
• Tennis Nutrition: http://www.ontennis.com/content/tennis-diet-0

Peak Fitness Plan

Peak Fitness Plan- Results by Design

Tired of not knowing what to do at the gym (or not being able to get the gym at all?), our individualized fitness program can be customized for your gym or home enviornment.

Through an individualized fitness assessment and goal consultation, we will create and thoroughly explain an individualized fitness program to meet your goals in a timely fashion

Fitness Plan Features:

1. Fitness Evaluation- All clients receive a fitness evaluation to assess goals, posture and current fitness level.
2. Custom Fitness plan- Based upon this evaluation, you are assigned a customized program covering nutrition, cardio, strength training and posture.
3. Accessibility- The program is accessible online via your phone with videos and pictures of all exercises in one easy document
4. Accountability- All members receive a monthly personal training session and unlimited email access to a fitness coach.

Program FAQ:

Do I have to workout at your gym?

All users are given access to our facility to conduct fitness plans. Your program can also be designed for use at your current gym.

What if I do not have an hour to spend at the gym?

Based upon your goal, we can assign quick and efficient workouts last around 15-20 minutes and combine cardio and strength training for amazing results in minimal time.

What if I do not have access to the gym?

Our program can be designed for any enviornment (home gym, hotel room, etc) with available equipment (bodyweight, bands, etc) to suit your needs. The program details your daily plan via pictures and instructional videos and is accessible via your computer and/or phone.

Core Complete Program

What is Core Complete?

The Core Complete program is a fitness program/class designed to specifically identify and eliminate muscle and postural imbalances to improve appearance and prevent injury.

After receiving an individualized fitness assessment, clients will be assigned to group classes to perform individualized stretching, strength and crunchless core training to improve posture, muscle tone and eliminate back, neck and shoulder pain.

Core Complete Process:

1.Individualized postural assessment- Conducted by our Master Trainer, this will identify specific imbalances and injury mechanisms

2.Strategic stretching- Each class will begin with a customized stretching routine to release tight and imbalanced muscles.

3.Bodyweight Strength Training- You will perform specific strengthening exercises to improve hard to hit muscles.

4. Crunchless Core Training- Based upon your fitness testing, you will be assigned core training circuits to systematically flatten and tone lagging areas of the stomach.

5. Postural Restoration Plan- At the conclusion of each class, clients will perform individualized restoration exercises to systematically improve posture.

All Core Complete clients receive:

• Individualized fitness homework
• Nutrition plan
• Access to Peak Fitness online exercise library
• Usage of Peak Fitness facility during off-days
• Individual personal training session with Master Trainer Chris Kelly

Class Times: Tuesday-Thursday 5-6 pm

To schedule a complimentary fitness screening or sample a class, contact Chris at (863)682-8281 or ckrelations@yahoo.com

Peak Fitness classes

Peak Fitness class system:

At Peak Fitness, we feel it is important that each client is placed in the appropriate classes and fitness program to achieve their goals in safest and most effective manner possible.

With this in mind, each client is given a thorough evaluation to assess fitness and posture prior to training. Based upon this assessment, clients are placed in fitness classes with individuals of similar goals and fitness levels. All clients are also assigned a fitness program which covers all areas of nutrition, posture and cardiovascular training.

All members receive:
- Individualized postural screening to determine and eliminate weakness
- Custom fitness plan (cardio and strength training)
- Nutritional guidance
- Individualized corrective exercise

Fitness class schedule:

Monday-Wed-Friday:
- Bootcamp (Taryn)- 6:30-7:30 AM
- Modelfit (Chris)- 9:30-10:30 AM
- Bootcamp (Taryn)- 4-5 PM (Wed and Friday only)
- Bootcamp (Taryn)- 5-6 pm
- Metabolic Conditioning(Chris)- 6-7 pm
- Modelfit (Chris) 7-8 PM

Tuesday-Thursday:
- Bootcamp (Taryn)- 6:30-7:30 AM
- Core Complete(Chris)- 5-6 PM
- Yoga (Taryn)- 6:30-7:30 PM

Saturday:
- Core Complete (Chris)- 9-10 AM
-Bone Builders (Chris)- 10-11 AM
- Yoga (Taryn)- 11-12 PM

Fitness Classes:

1.Core Restore (Beginner bodyweight sculpting)- Dramatically improve muscle tone, posture and hard to hit areas all without touching a weight! Through techniques proven to strength stability of the torso and mobility in the hips and shoulders, this class focuses on improving posture, strength and definition with the weight of your own body.

2. Core Complete (Advanced bodyweight sculpting)- Dramatically improve muscle tone, posture and hard to hit areas all without touching a weight! Featuring advanced sculpting techniques proven to techniques systemically flatten the stomach and tone each part of the mid-section, rear, and shoulders,

3. Bone Builders- For clients with osteoporosis or osteopenia, this class builds muscle and bone strength from the inside out! Focus is placed on weight bearing exercises which have been shown to be most effectively stimulate bone growth and build real world strength for improved performance in daily activities.

4. Metabolic conditioning class: Drop fat fast for a wedding, photoshoot or event. Perfect for clients seeking quick fatloss or athletes training for performance, this class combines a mix of interval, bodyweight and free weight training performed at a vigorous pace to burn over 1000 calories per hour and build a strong foundation of endurance and muscle tone.

5. Taryn Yoga- Relax after a long week. Based upon the principals of Hatha Yoga, this class builds real world flexibility, strength and stability by perfecting a variety of full body weight bearing yoga poses and stretching.

6. Performance bootcamp- All inclusive conditioning class. This class combines bodyweight strength training with interval, core and kettlebell training for a great full body workout

Off-site Fitness Services

Off-site Fitness Services

1. Group Fitness Classes- Interested in group training at home or place of business?. We offer group fitness classes onsite for a number of businesses, apartment complexes and organizations.

We offer a variety of fitness classes which can be conducted either outside, in a conference room or larger room for groups of 5-25 people. Please contact us at the number or email address below to schedule a free demo!

2. Individualized Fitness Programs- Accessible from your PC, our individualized fitness program can be customized for your gym or home enviornment.

Through an individualized fitness assessment and goal consultation, we will create and thoroughly explain an individualized fitness program to meet your goals in a timely fashion. This program comes complete with illustrated exercises and videos and can be conducted in the convenience of home or on the go.

For more information and/or to schedule a free demo or fitness assessment, please contact Chris at ckrelations@yahoo.com or (863)682-8281

FREE Training options

Option #1: FREE Fitness Saturday

Looking to kickstart your fitness this summer? Whether you need to tone up, blast some fat or just breath and relax, join us for a FREE selection of Saturday fitness classes below:

1. Core Complete (9-10 AM)- Advanced bodyweight sculpting, postural restoration and Lakeland's most intense ab circuits.

2. Bone Builders (10-11 AM)- For clients with osteoporosis or osteopenia, this class builds muscle and bone strength from the inside out!

3. Metabolic conditioning class (11-12 AM)- This class combines a mix of interval, bodyweight and free weight training performed at a vigorous pace to burn over 1000 calories per hour.

4. Taryn Yoga (11-12 AM): Relax with a mix of Hatha Yoga and postural specific stretching to achieve relaxation and improved posture (Limited to one free class per month).

· Refer 2-3 friends to receive free group classes during the week. Classes are limited to 10 people so RSVP early to reserve your spot.

Option #2: FREE Fitness training:

All individuals interested in Peak Fitness receive a FREE personal training session.

For all new and existing clients, refer one client paying client for any fitness service and receive 50% off your training. Refer two paying clients and receive a free month of personal training.

For more information or set up your training contact Chris at ckrelations@yahoo.com or (863)682-8281