PEAK Custom Fitness Solutions

Are you estimating your daily energy needs?

There are several key factors that influence how many calories we burn each day. Let’s break it down:

🔹 Resting Metabolic Rate (RMR): This is the energy your body uses to perform essential functions like breathing, circulation, digestion, and cell repair. RMR accounts for 60–75% of your total daily energy expenditure, depending on factors such as age, s*x, genetics, health status, and lifestyle.
🔹 Non-Exercise Activity Thermogenesis (NEAT): These are the everyday movements that contribute to your energy burn—things like doing the dishes, walking, gardening, etc.
🔹 Thermic Effect of Food (TEF): Your body uses energy to digest and metabolize food. The amount of energy required depends on the type of food consumed, as different macronutrients have varying thermic effects.
🔹 Exercise: Physical activity is another major contributor. Depending on the frequency, intensity, duration, and type of exercise, it can account for 20–40% of your daily energy expenditure.

Given how many variables influence your daily caloric burn, it’s nearly impossible to estimate your energy needs accurately without proper assessment. Metabolic testing provides a clearer picture of your unique energy requirements, helping you make informed, personalized decisions about your nutrition and training.

Check out the example below to see how significant this unrealized error can be.

John Doe estimates his resting metabolic rate (RMR) at 1,850 kcal per day. He tracks his exercise and daily activity using wearable tech (Garmin, Fitbit, etc.) and calculates an average total daily energy expenditure of 2,800 kcal. John begins his nutrition plan with the goal of losing 3 pounds per month. To achieve this, he needs a daily deficit of about 359 calories. He therefore targets 2,450 calories per day. After 60 days with no change on the scale, John gets frustrated and reaches out to PEAK for help. Resting Metabolic Rate testing reveals that John’s actual RMR is 1,550 kcal per day. With this correction, John now needs to target 2,150 kcal per day to achieve his weight loss goal.

Don’t be like John-save yourself two months of wasted effort and get tested!

🧪In the lab today…

Getting ready for Peak Lab's October launch! Today was all about fine-tuning in the lab. We performed a Ramp Test to pinpoint VO2 max, thresholds, and HR training zones for individualized training programs. This data will help us tailor our programming to hit those specific zones we are looking for.

We also performed a sweat analysis test to optimize hydration strategies and learn exactly what electrolyte supplements work for an individual in the correct ratio for peak performance. 💧⚡️

As we transition from summer to fall, it’s important for athletes to maintain the physical qualities they worked so hard to build-strength, conditioning, speed, agility, and more. These are the qualities that carry over into better performance in any sport.

For example, a basketball player and lacrosse player who just worked three months to build muscle, strength, and speed while re-establishing an aerobic base now goes into football season. Most reps last 4-8 seconds in practices / games with significant rest between. What do you think happens to conditioning? The muscle built in the summer doesn’t just hang around if strength training isn’t an integral part of fall.

🏈Football builds power and contact toughness but misses endurance, mobility, and potential strength maintenance (dependent on age / programming).
⚽️Soccer builds conditioning and footwork but misses strength improvement, speed development, and explosive power.

That’s when in-season training comes in. It’s not about crushing the body but about keeping those qualities sharp so athletes can perform at their best all year long. Multi-sport training is phenomenal, especially at younger ages BUT make sure you understand the physical adaptations of playing vs training. We hate to see our athletes take 2 steps forward and one and a half steps back!

Reach out for individual, partner, and small group fall training opportunities!

NEW electrolytes in the Peak Proshop! 👀
Electrolyte drinks and drink mixes stocked! Stay hydrated this summer with LMNT electrolytes. Perfect for summer and spring athletes, or those participating in outside activities.

NORDIC TRACK TREADMILLS FOR SALE!
One stuck on incline (repairs needed) - FREE
Other (no issues) - $500
Reach out if interested!

Look no further for a healthier option to bring to your 4th of July cookout. Check out the recipe above for Peanut Butter Brownie Protein Cookies! Swing by Peak Pro Shop for your Equip Prime Protein powder to level up your recipes while adding training recovery or increasing muscular health.

Know an athlete who’s going to be sweating in the heat this summer? Stock up on LMNT electrolytes to help with hydration. Replenishing and maintaining electrolytes is crucial for hydration, performance, and recovery.
Want to know how much electrolytes you need to stay hydrated? Peak offers sweat testing using hDrop technology to help you perform your best!

NEW!!
Thorne Amino Acid supplement packaged as sticks! Easy for on the go individual serving sizes. It also helps to build muscle and with post workout recovery!

Are you ready to start taking electrolytes but not sure which flavor you like? Stop by for a sample packet of LMNT to lock in your hydration solution for Summer! Like, share, and comment HYDRATE for an info sheet on how to optimize hydration for activities.

Good luck to PEAK clients racing this weekend! We have Moira Leavitt, Todd Leavitt, and Beth Lapczynski competing in the Whiteface 50k MTB Race nestled in the beautiful Adirondack Mountains. George Gavrilla and Jim Lears are bringing their gravel bikes to hammer the Louden Country Gravel Grinder. Leave it all out there crew!

Summer Smoothie Share!
Need a meal replacement for on the go?
.. a breakfast recipe?
... a post workout fuel for muscle recovery?

Check out the recipe below:
20oz coconut milk (unsweetened)
2 scoops Protein (vanilla or peanut butter)
1 cup frozen blueberries
1/4 tsp cinnamon
1/2 frozen banana

Benefits:
Triggers Muscle Protein Synthesis
Replaces muscle glycogen (fuel used from intense workouts)
Rich in antioxidants
Anti-inflammatory effect
Tastes great!
Swing by the Peak Pro Shop for your Equip Protein today!

LMNT PROMO!!
Who doesn’t like a free T shirt or a water bottle to stay hydrated with your LMNT electrolytes???
1st 3 peeps to buy a 30 packet box of LMNT electrolytes gets their choice of a free T or bottle. YES, we REALLY want you to address your hydration as hot weather hits. It’s the NUMBER ONE performance limiter that can be easily fixed. Just DO it.