Friday, July 22nd the gym will have different hours. The gym will be closed for 2 hours from 1pm to 3pm. Additionally it will close for the night at 7pm. Regular hours on Saturday.
Sorry for any inconvenience this may cause you - Chris
Monday, July 18, 2016
Wednesday, June 22, 2016
Open House & BBQ
Check it out on Facebook
Wednesday, May 18, 2016
End to End Conditioning Workouts
At Cascade Peak Performance we love having a large open area for workouts. One of the simple but effective conditioning formats we use, end to end, involves having a station at each end of the 100ft stretch of turf and a locomotion exercise between them.For example the two stations could be push-ups and pull-ups with a sled push as the locomotion. The goal would be preforming the exercises at a reasonable pace for a predetermined amount of time. This builds work capacity and burns a lot of energy.
Also the stations at each end can be high force/high intensity such as jumps or squats, to simpler exercises like step-ups or planks.
End to end conditioning workouts will get you up on your feet moving with purpose.
Friday, March 4, 2016
Schedule Changes
Class Schedule
- Yoga - Wednesday at 6:30pm, Saturday Yoga has been cancelled.
- FitCamp - Tuesday and Thursday at 6pm, and Saturday at 9am
- Monday/Wednesday/Friday - 6am to 8pm
- Tuesday - 7am to 8pm
- Thursday - 9am to 8pm (formerly 7am)
- Saturday - 9am to 1pm (formerly 8am)
- Sunday - closed
Tuesday, December 22, 2015
Lose Weight With Simple Changes
There are thousands of diets, and most of them are temporary change. While someone may see results on the latest fad diet, what really matters is if the results are sustainable. This is where we need to talk about the power of habits.
During the temporary environment of a diet, habits aren't being modified, it's more of just a vacation away from the choices that put the weight on in the first place. By developing new and lasting habits sustainable results are possible.
Here are some change strategies. Pick one where success is most likely. Spend a few weeks locking it in before adding another change.
Track Food Intake - Quantity does matter. Eat too much and the spare tire inflates. It doesn't matter if pen and paper are used or a smart phone app. What does matter is tracking increases awareness of what gets consumed. Often when someone starts tracking intake, better choices are made simply because who wants to put a box of cookies on the food log?
The second benefit is being able to see how many calories are eaten daily. With this information, calories can be adjusted to meet goals.
Remove Temptation - Get the junk out of the house. If it is there it's still part of your diet. Donate it or throw it out if possible. Better yet, don't bring it back in. Removing easy access will limit opportunity. If the craving persists then it also easier to have a controlled treat vs killing the whole tub of ice cream.
Limit Liquid Calories - These add up very quickly. A slight over pour can be lots of calories. Often the type of calories in beverages stick to the body very easily. Improving water intake can make it easier to drop the liquid calories, and many could use more water anyway. Calorie free drinks such as coffee and tea are also acceptable, as are lightly flavored water products.
Eat More Veggies - Veggies are low calorie and high nutrient, which can fill up the stomach decreasing some signs of hunger. This also makes them great for snacking. Other options are shredding veggies to add into other recipes.
Decrease Portion Size - Yes just eating a little less is on the list. Put less on the plate, often times people won't notice a 10% decrease in food volume. It is easy to over serve a plate, so purposely take a little less.
No Second Helpings - After preparing a meal, take out what you intend to eat right then and put away the rest. Don't make it easy to take just a little more.
Eat Slower - It can take 10-20 minutes for the body to register being full. Slow down. Enjoy the food. Racing to shovel down everything almost guarantees overeating. Take smaller bites. Chew a little longer.
Remember consistency is how goals are reached. Building better habits are the foundation of long term success. If you need help reaching your health and fitness goals, come see us at Cascade Peak Performance.
During the temporary environment of a diet, habits aren't being modified, it's more of just a vacation away from the choices that put the weight on in the first place. By developing new and lasting habits sustainable results are possible.
Here are some change strategies. Pick one where success is most likely. Spend a few weeks locking it in before adding another change.
Track Food Intake - Quantity does matter. Eat too much and the spare tire inflates. It doesn't matter if pen and paper are used or a smart phone app. What does matter is tracking increases awareness of what gets consumed. Often when someone starts tracking intake, better choices are made simply because who wants to put a box of cookies on the food log?
The second benefit is being able to see how many calories are eaten daily. With this information, calories can be adjusted to meet goals.
Remove Temptation - Get the junk out of the house. If it is there it's still part of your diet. Donate it or throw it out if possible. Better yet, don't bring it back in. Removing easy access will limit opportunity. If the craving persists then it also easier to have a controlled treat vs killing the whole tub of ice cream.
Limit Liquid Calories - These add up very quickly. A slight over pour can be lots of calories. Often the type of calories in beverages stick to the body very easily. Improving water intake can make it easier to drop the liquid calories, and many could use more water anyway. Calorie free drinks such as coffee and tea are also acceptable, as are lightly flavored water products.
Eat More Veggies - Veggies are low calorie and high nutrient, which can fill up the stomach decreasing some signs of hunger. This also makes them great for snacking. Other options are shredding veggies to add into other recipes.
Decrease Portion Size - Yes just eating a little less is on the list. Put less on the plate, often times people won't notice a 10% decrease in food volume. It is easy to over serve a plate, so purposely take a little less.
No Second Helpings - After preparing a meal, take out what you intend to eat right then and put away the rest. Don't make it easy to take just a little more.
Eat Slower - It can take 10-20 minutes for the body to register being full. Slow down. Enjoy the food. Racing to shovel down everything almost guarantees overeating. Take smaller bites. Chew a little longer.
Remember consistency is how goals are reached. Building better habits are the foundation of long term success. If you need help reaching your health and fitness goals, come see us at Cascade Peak Performance.
Tuesday, November 24, 2015
Thanksgiving Hours
We will have regular hours this week, except for Thursday. Which will be from 9am to noon. Have a happy and safe holiday!
Saturday, November 7, 2015
November Update
Core/Torso/Ab Training Workshop - Thursday, November 12th at 5:30pm. This free 30min workshop will cover core training beyond crunches. This will be hands on, so come ready to workout. Bring questions and friends.
Lift Off is Back! This is the event where we get the members together and test progress on a the main barbell lifts. Talk with your coach if you are interested. See you Saturday, November 21st at 11am!
Here are some of the burppes from the check-in challange:
Holiday food tip: If you can't get away from the junk, use smaller plates/bowls/glasses. It will help with portion control. A small plate will have the appearance of a full serving, vs a large plate with the same size serving looking mostly empty MORE INFO
In the gym challenges are back. In the old gym we had a few sled challenges. Next week the challenge will be doing a bear crawl the length of the gym.
Lift Off is Back! This is the event where we get the members together and test progress on a the main barbell lifts. Talk with your coach if you are interested. See you Saturday, November 21st at 11am!
Here are some of the burppes from the check-in challange:
Holiday food tip: If you can't get away from the junk, use smaller plates/bowls/glasses. It will help with portion control. A small plate will have the appearance of a full serving, vs a large plate with the same size serving looking mostly empty MORE INFO
In the gym challenges are back. In the old gym we had a few sled challenges. Next week the challenge will be doing a bear crawl the length of the gym.
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