PEK

11/10/2015

A message from Dr. Ryan..

"Certified P90X instructor NikkiCertified P90X instructor Nikki Johnson will be on campus tomorrow (Tuesday, November 10th) to discuss careers in the fitness industry. She will be presenting at 11:00 am in T.J. Majors 114 South, and then will be leading a 30-minute P90X class in the AWAC beginning at 11:45. All students are welcome to attend.
I hope to see you there!
Dr. Ryan"

10/22/2015

Come out and visit PEKs trunk at the trunk or treat at Boo Bash this Sunday at Peru State College! We will have healthy snacks along with Healthy Halloween tips! See you there!

02/25/2015

Ariens Company Earth Day Community Celebration is on Saturday, April 18, 2015!!! Come on out for a Community CLean Up from 8am to 10 am at Auburn Parks and Facilitates!! Electronic Recycling Collection from 9am to 12 pm behind City Hall, 1101 J Street, and CHANCE 5k Run/Walk starting at 9am following CHANCE Youth Field Day (K-6th) at 10 am at Auburn High School... lastly Home and Garden Show 9am-2pm, Wellness Fair 9am-2pm, Pie Eating Contest 2pm, and Day of Learning 3pm-5pm All at Nemaha County Fair Grounds!!! If you have any questions contact Auburn Chamber of Commerce at 402-274-3521 or through email at auburnchamberofcommerce@gmail.com

02/25/2015

Nice website with tips on what Athletes should never eat!!!!
http://www.msn.com/en-us/health/nutrition/9-foods-an-athlete-would-never-eat/ss-AAc3Nc =1

Top athletes wouldn't dare devour these diet disasters—and neither should you.

12/17/2014

New Years Eve is right around the corner and we all get caught in the trap of finding the diet that will work the best for us. Paleo, Zone, Atkins, Weight Watchers, and the list goes on and on. Truth be told the most important thing is to ensure you are at A CALORIC DEFICIT and continue a regular EXERCISE routine! That puts those complicated restricted diets out of the window. This article gives many examples of studies that show the same results from high carb, low carb, high protein, or high fat diet. The only difference is a low carb diet produced faster results in the first few months, but at 12 months weight loss equals out. Every body is different and reacts different to each macro-nutrients. Find out what works for you and your body. Try to keep macros equal and work from there. Journal and see how high carbs or low carbs or high fat effects you mentally and physically. Remember most important thing for fat loss is ensure you are at a caloric deficit. You can find online calculators that will calculate your caloric intake based of activity level. Also Myfitnesspall is a great resource!

Do carbohydrates actually cause weight gain and prevent fat loss? The hysterical crusade against carbohydrates has reached a frantic pitch these days. But is it justified?

11/25/2014

Do you try to make too many changes at one time and end up giving up? Keep it simple by making one short term change. By making one simple change at a time you can build life-long habits. For example try to eat a healthy breakfast every morning for the next month, or add a cup of vegetables to every meal. Check out this article by Precision Nutrition for more information!

Have you ever missed out on accomplishing a goal or task because you were overwhelmed? Well if so, we've got the answer for you. It's called "Habit Based Coaching." And it's the commitment to a single, but immensely important idea: focusing on less helps you achieve more.

10/23/2014

Sick of counting calories? Don't worry there is no need to when you eat nutrient dense food. Find out more about nutrient dense foods in this article.

But before we figure out what's a bad food, what's a good food, and what's a great food, let's figure out exactly why you could eat a balanced diet of all the nutrient dense foods you want and lose body fat at the same time.

10/17/2014

Paleo, Vegan, Low Carb and the list goes on and on. We are constantly asking ourselves which diet is the best. In reality we all have difference: income levels, food choices, food intolerances, and much more. So why not try to match our diet with what works for us. Dr. John Berardi explains in his article why one "nutrition camp" does not work for everyone. The things that a diet should focus on is:

1.Raise nutrition awareness
2. Focus on food quality
3.Help eliminate nutrition deficiency
4.Help control appetite and food intake

It’s a common question: What’s the best diet? And Dr. John Berardi, a world-leading nutrition coach, is asked that more than most people. Is he in the paleo camp? The vegan camp? Low carb? Intermittent fasting? In this article, Dr Berardi explains why those are actually the wrong questions to ask. H…

10/13/2014

Great workout schedule for the month of November! Site also has great recipes and healthy meal plans!

Welcome to our 30-day November Fitness Challenge! Grab your free printable workout calendar and extra goodies and let's get in top shape this month, shall..

10/03/2014

Very Interesting article on perfect form. As biology states we are built different and some forms of lifting might work better for some than other. There is a general concept of "perfect" form for each lift, but also need to individualize it depending on your own body and needs.

There is no such thing as “perfect form.” Deal with it. This is a subject I’ve been known to wax poetic about from time to time. If you meet me in real life, feel free to ask me about “perfect form,” and hear the complete hour-long lecture/rant. But for this medium, I’ll keep it snappy. […]

09/27/2014

Want to be a great strength athlete? You need to have:
1. Maximal Strength

2. Explosive Strength

3. Special Strength

4. Work Capacity

Great video with Chad Smith explaining what a great strength athlete is.

All great strength athletes have four vitally important things in common: 1. Maximal Strength 2. Explosive Strength 3. Special Strength 4. Work Capacity Learn about it from Chad Smith here: If you want to watch the whole lecture, as well as many more hours of exclusive video content, click here to…

09/26/2014

Always find yourself on the cardio machines for hours on end...no need too! Check out this advice from Coach Robert Dos Remedios. Just because it's short doesn't mean it's easy! Try some high intensity exercise in your workout routine!