Avera Human Performance Center Aberdeen

The Avera Human Performance Center is where all individuals can improve their strength and endurance, or recover from injuries. As a fully integrated fitness facility, our programs promote health, wellness, and balance throughout a lifetime.

Our Sports Medicine program at Avera St. Luke's caters to the high school, college and recreational athlete. We offer athletes a comprehensive evaluation and a personalized treatment plan for the rehabilitation of their athletic injury. Facebook Disclaimer:

Avera reserves the right to add, remove, or edit content on our wall in our sole discretion. If you plan to add a comment, please remember that we expect all contributors to comply with Facebook’s terms of use. The views expressed in our visitors’ comments do not in any way reflect the views of Avera, other sites affiliated with this page, our staff, or possibly other fans or visitors to this site. The fact that someone has posted information on our wall does not mean that we have evaluated it or that we endorse or recommend it. Avera will remove any content that we deem inappropriate. Any information posted on our page should not be considered medical advice. The information provided is for educational purposes only and the use of this page cannot replace medical consultation with a qualified health or medical professional. As a service to our readers, we may include links to other web sites, but these links are not an endorsement of those sites and we are not responsible for the content of any web site not operated by Avera.

Operating as usual

03/10/2021

Avera St. Luke's Hospital

Today, as it marks one year since COVID-19 was first confirmed within the Avera footprint, we offer this morning's prayer to all those that will join us virtually.

The milestone is a time to reflect. We remember with sadness the people who have died due to this virus. We remember the financial and personal hardships that people have endured. And we recognize the incredible challenges we have had to overcome to serve this health ministry this last year.

This afternoon, Avera St. Luke’s will pause to recite the Lord's Prayer at 1 p.m. The prayer will be followed by a moment of silence to remember and honor those that have lost their lives or been affected by the COVID-19 pandemic. If you feel moved to so, please join us.

03/09/2021

We know that the macronutrients—carbohydrates, fats and proteins—are vital nutrients required to fuel our every day lives. However, athletes and those participating in rigorous exercise or intense training schedules have nutrition needs that can look a little different.

Carbohydrates are the main source of quick energy. Carbs are easy for our bodies to break down and use for energy, and our muscles actually store chains of carbohydrates packaged as glycogen. During longer bouts of exercise, our muscles utilize those glycogen stores/carbs for fuel.

Protein is vital for muscle repair and for gaining and maintaining lean muscle mass. Fats are important to consume for a slower digested form of energy.

Fats also help regulate our hormones that help optimize sleep and overall function.

Understanding how to fuel well is vital for performance. This is where the “performance plates” come in. We’ve created 3 simple plates to help you understand how to best fuel your body to support your training.

First we have the Easy Performance Plate. This type of meal structure would be appropriate for rest days, days where you go for a walk, do yoga, or participate in other low intensity exercise. The nutrition focus on these training days is on getting more vitamins and minerals from fruits and veggies because we don’t have to focus as much on those energy dense carbohydrates. The breakdown of macronutrients for this plate look like this:
• ¼ of plate is protein
• ¼ of plate is carbohydrates
• ½ of plate is color (fruits and veggies)
+ healthy fats

The second performance plate is the Moderate Performance Plate. This would be appropriate for a practice day, where training or practice lasts for 1-2 hours. The goal is to increase the carbohydrate portion of your plate to help fuel the longer exercise, and get in a little more protein to help repair muscles. This plate is the go to plate, as it will likely be utilized for most days. The breakdown of macronutrients for this plate are:
• 1/3 protein
• 1/3 carbohydrates
• 1/3 color (fruits & vegetables)
+healthy fats

Finally, we have the Hard Performance Plate. Creating meals that resemble this plate is ideal for game days or two-a-day type trainings—the most intense workout days. The focus with this plate is on getting lots of carbs to fuel that long workout, game, or training. The breakdown of macronutrients for this plate include:
• ¼ protein
• ½ carbohydrates
• ¼ color (fruits and vegetables)
+healthy fats

Just because athlete’s needs somewhat shift during different training days, does not mean it has to be complicated. Keep it simple and happy fueling!

Need help navigating which performance plate your athletes should be using? Contact Registered Dietitian Anna [email protected]

Written by Dietetic Intern Shaylee M

03/03/2021

As athletes we often forget that we need to fuel our body every 3-4 hours to make sure we have enough fuel in our tank.

We often forget or don't have pre fueling options available for our practices or games. Which can lead to being tired and running out of energy during practice.

Stock up on apple sauce pouches, fruit snacks, pretzels, goldfish, fruit or granola bars in your cars, lockers, or back packs to make sure you have a fueling source before practice or games.

For more fueling ideas contact Anna at [email protected]

sdsportscene.com 03/01/2021

Cougar girls win seventh straight league hockey championship – SD SportScene

Congratulations Aberdeen Cougar Hockey girls!!!!

sdsportscene.com SIOUX FALLS – The Aberdeen Cougar girls’ hockey team wrapped up their seventh consecutive league championship with a 4-2 victory over the Sioux Falls Flyers on Saturday. “I do not even have words to describe how proud I am of this team,” said Cougars Coach Shelby Edwards. “They have worked...

02/26/2021

Need an easy breakfast or perfect treat to hit the spot for a night snack? Try out these easy mug cakes with a hidden protein boost using @kodiakcakes pancake mix.
Extra Options:
Apple Cinnamon (add cinnamon, apple sauce and raisins)
Double Chocolate (add cocoa powder & chocolate chips)
Fruity (add frozen fruit + nut butter)
Need more recipe ideas: Contact our Registered Dietitian Anna [email protected]

02/25/2021

There is only a few more spots left in our March Hub City Camp!!

Call or email us to get yourself on the list today! You won't want your kiddo to miss out!!

[email protected] at 605-266-5900

It's that time again!

Calling all 3rd-8th graders!! Don't miss your chance to sign up for the next sessions of the Spring Hub City Camp here at the Avera Human Performance Center!

Call us at 605-622-5900 to reserve your spot today!

02/23/2021

How often have you heard carbohydrates are evil, don't eat them!

THIS IS THE FARTHEST FROM THE TRUTH! ATHLETES NEED CARBS!

While your parents may be on a low carb diet, they are NOT training and performing like you are. Your muscles prefer to use carbohydrates for ENERGY to help your perform at YOUR highest level.

Want to find out if you’re getting enough carbohydrates as an athlete? Contact our Registered Dietitian Anna at [email protected] or call 605-504-2328

02/21/2021

Join Registered Dietitian Anna WEDNESDAY NIGHT (February 24th) for a virtual sports nutrition presentation from 7:30-8:30 PM.

Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=66704e78-bd51-eb11-a83e-000d3a611c21

For any questions contact Anna: [email protected] or 605-504-2328

02/16/2021

Constantly dragging your feet at practice? Yawning? Feel like all you want to do is take a nap?

LOW ENERGY is a reason to take a look at your nutrition. If you are feeling low on energy, ask yourself:

Do I eat breakfast?

Am I fueling every 3-4 hours?

Do I eat carbs before training/competing?

Do I use recovery nutrition (do you eat a protein + carbs within 45 minutes of practice ending?)

Am I hydrated?

Do I need to add in more energy dense snacks?

Nutrition is KEY in proving you with ENERGY. If you find yourself constantly low on energy, reach out to a dietitian (like ME) to help you with this. I can analyze your nutrition NOW and let you know where you are lacking and what to add - contact Anna (Registered Dietitian) for a FREE 15 minute discovery call. [email protected] 605-504-2328

avera.org 02/15/2021

Winter Activities Can Really Burn Calories

Ready to get outside? Check out all the winter activities and how many calories you can burn doing each one.

https://www.avera.org/balance/sports-medicine-and-performance-training/winter-activities-burn-calories/

avera.org It’s cold, but winter can be a time to get outside and try something like snow shoeing or revisit a childhood pastime like ice skating or sledding.

avera.org 02/10/2021

Wake Up Your Workouts with Winter Outdoor Activities

Registered Dietitian Anna gives some great ideas how to keep fueling for all those outdoor activities!

https://www.avera.org/balance/sports-medicine-and-performance-training/wake-up-your-workouts-with-winter-outdoor-activities/

avera.org Even when temperatures drop and the snowdrifts grow, getting outside for walks, runs and even bike rides makes sense.

02/09/2021

Do you know your school lunch isn't ENOUGH NUTRITION for athletes?

Most school lunches aren't big enough for active teen athletes! To make your lunch work for you, bring extra food to bulk it up.

Fruit is always easy to throw in your backpack, fresh, diced or canned all work.

Vegetables + a dip like hummus is a great way to add more color to your plate.

Trail Mix is another easy thing to throw in your backpack that adds more nutrition to your plate.

Yogurt and cheese are both great sources of protein to add to your lunch!

Bars are always and easy and go to option, try adding one to school lunch to help give you more nutrition.

Remember, if you are an athlete, you need MORE NUTRITION than your non-athlete friends! It may seem "embarrassing" to eat "so much" but know that your body needs it! Use food to help you be the best athlete you can! Learn more about how nutrition impacts your performance! Schedule a free discovery call with Registered Dietitian Anna -605-504-2328 or e-mail [email protected].

02/07/2021

Join Registered Dietitian Anna TOMORROW NIGHT (February 8th) for a virtual sports nutrition presentation from 7:30-8:30 PM.

Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=fc8f4453-bd51-eb11-a83e-000d3a611c21

Can't make it? Join us on February 24th.
For any questions contact Anna: [email protected] or 605-504-2328

avera.org 02/05/2021

Recipe: Peanut Butter and Jelly Fuel Bars

FOODIE FRIDAY!

Upcoming sports and competitive events mean it’s time to make sure you’re refueling yourself, athletes. Whether the players are kids, teenagers or adults, planning ahead sets you up for success, and makes it much easier to stick to your nutrition goals for health and performance.

These PB&J bars are a super simple to make, and they’re a delicious way to keep any athlete fully fueled. Not only that, they’re extra peanut buttery, chewy, sweet and fruity.

Need more recipe ideas for your athletes? Contact Registered Dietitian Anna: [email protected] or call 605-504-2328

https://www.avera.org/balance/sports-medicine-and-performance-training/recipe-peanut-butter-and-jelly-fuel-bars/

avera.org These PB&J bars are simple to make, and they’re a delicious way to keep athletes fueled. Not only that, they’re extra peanut buttery, chewy and sweet.

02/02/2021

Want to make sure you are giving your body the nutrients it needs after training but you are going home and having dinner so you don't know if you need a recovery snack?

Look at how much TIME you have between practice ENDING and dinner.

Is it more than 45 minutes? Then you need a recovery snack.

Less than 45 minutes? Dinner is your recovery meal. Make sure it has a good source of protein, carbohydrates, color and fluid! Think Performance Plate!

Want to learn more about post-recovery fuel. Contact Anna [email protected]

02/01/2021

Join Registered Dietitian Anna NEXT MONDAY NIGHT (February 8th) for a virtual sports nutrition presentation from 7:30-8:30 PM.

Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up: https://www.avera.org/classes-events/search-results-detail/?eventId=fc8f4453-bd51-eb11-a83e-000d3a611c21

Can't make it? Join us on February 24th.
For any questions contact Anna: [email protected] or 605-504-2328

avera.org 02/01/2021

Avera Urgent Care - Aberdeen, SD

Urgent Care will continue operations today February 1st

avera.org Avera Urgent Care - Aberdeen offers after-hours walk-in health care in Aberdeen, South Dakota.

01/30/2021

What a great day at the Avera Human Performance Center where more than 180 patients received their first vaccine!!

Shirley Dayton, 91, and Arthur Heindrich, 93, were just two of more than 180 of those in Phase 1D that received their first COVID-19 vaccine this morning 👏🏻

For the most up-to-date vaccine and phase information, visit avera.org/covid-vaccine.

01/27/2021

There is only a few more days to get your kiddos registered for our first round of conditioning camp that starts February 2nd. Spots are running out so be sure to call or email us to reserve yours today!!

email [email protected] or call us at 605-622-5900

It's that time again!

Calling all 3rd-8th graders!! Don't miss your chance to sign up for the next sessions of the Spring Hub City Camp here at the Avera Human Performance Center!

Call us at 605-622-5900 to reserve your spot today!

01/27/2021

Hey Athletes! Lets focus on hydration this week. Dehydration leads to poor performance, impaired recovery and increased risk of injury.

We know that not all electrolyte beverages are created equal so we've created a "sheet sheet" to compare some common options.
Here are some quick takeaways.

-Water is great to drink throughout the day.

-If you've sweating heavily or exercising for 60 minutes or more, then consuming a drink that replenishes electrolytes is appropriate.

-A sports drink that provides carbohydrates in addition to electrolytes is a great way to contribute to fueling your muscles during intense activity without placing stress on your GI system.

If you have any questions about hydrating properly for you training load, contact Anna - [email protected]

01/25/2021

Join Registered Dietitian Anna THIS WEDNESDAY NIGHT (January 27th) for a virtual sports nutrition presentation from 7:30-8:30 PM.

Nutrition is a key ingredient to optimizing athletic performance.
This presentation will include:
-How to optimally fuel your body for peak sports performance
-How to build an athletes performance plate
-Pre, during, and post exercise fueling
-Hydration
-Fueling to reduce injury and inflammation
-Supplements
Click here to sign up:https://www.avera.org/classes-events/search-results-detail/?eventId=38059033-bd51-eb11-a83e-000d3a611c21

Can't make it? Join us next month on February 8th & 24th.
For any questions contact Anna: [email protected] or 605-504-2328

01/19/2021

Do you struggle to eat enough protein in the morning?

Eating enough protein (20-35 grams per meal) is critical for repairing and building muscle so you get stronger and faster!

Comment below what's your favorite go to protein for breakfast?

Need more ideas on how to fuel your body? Contact our Registered Dietitian Anna [email protected]

01/15/2021

It's that time again!

Calling all 3rd-8th graders!! Don't miss your chance to sign up for the next sessions of the Spring Hub City Camp here at the Avera Human Performance Center!

Call us at 605-622-5900 to reserve your spot today!

01/08/2021

Happy #FoodieFriday

Overnight oats can be used as a quick breakfast or pre/post fueling snack. Packed with protein, color, healthy fat and carbohydrates makes this an easy go to option.

The perfect thing about overnight oats is you can make them super quick and different every day. Adding different fruits, nuts, seeds, spices, protein can help you mix it up.

Need more go to options to keep you fueled? Contact Anna [email protected] 605-504-2328

01/05/2021

New Year ---- New Fueling Challenge!!

Just like your coaches push you to get better during practice our Registered Dietitian is pushing you to UP your fueling game this year!

Sports nutrition is more than ever important for athletes to keep up their strength, endurance, speed, energy, repair muscles and strengthen bones. Make 2021 your best year yet to fuel your body for max performance.

Join us this month for a fueling challenge to kick start your nutritional goals as a hard working athlete.
Want to get involved? E-mail Anna [email protected] to get a copy of our January Fueling Challenge!

01/01/2021

Avera St. Luke's Hospital

Cheers to health, happiness, and prosperity in 2021! Happy New Year from your friends at Avera. 💚

12/29/2020

Fueling isn't only about energy but how you take care of yourself emotionally and socially as well. Enjoy the holidays with family and friends but have a plan to get your body the nutrients it needs... ALL YEAR LONG!

You're hard work as an athlete doesn't just start with the New Year or when you’re in your season. Athletes need well rounded fueling plans all year around.

Ready to start working on your fueling plan? Set up a free 15 minute discovery call with Registered Dietitian Anna to see how she can help fuel your goals.
E-mail: [email protected]
Direct Line: 605-504-2328

Our Story

Avera Human Performance Center in Aberdeen, SD, offers the latest in sports performance, post-therapy, personal training services and more.

Videos (show all)

HPC Testimonial Video

Location

Telephone

Address


815 1st Avenue SE
Aberdeen, SD
57401

Opening Hours

Monday 08:00 - 18:00
Tuesday 08:00 - 18:00
Wednesday 08:00 - 18:00
Thursday 08:00 - 18:00
Friday 08:00 - 18:00
Other Personal Trainers in Aberdeen (show all)
Fortem 4 Life Fortem 4 Life
Aberdeen, 57401

Helping women become strong mentally and physically the right way! Learn the FOUNDATION, be FUNCTIONAL, and achieve FREEDOM through FITNESS.

Tempo Training Tempo Training
5325 US-12
Aberdeen, 57401

Take your fitness to the next level with Tempo Trainings' high intensity workouts. In one on one or group settings, get on the right track to a better you

Erosion Fitness Erosion Fitness
628 N Enterprise Street
Aberdeen, 57401