Peak City Gym: The Fitness Over Forty Specialists

  Losing a Member to a Competitor: What did We Learn? It's never a fun conversation when someone terminates their membership at Peak City Gym.   Typically it's because circumstances have majorly changed...   Moving, loss of employment, taking care of a loved one financially and/or physically, etc.   But this was different.   To their credit, they were very transparent about why they were leaving us for a competitor ...       A few weeks prior they had attended the other gym with a family member as part of a promotion -- similar to ones we and many other gyms often run.   As part of that promotion...   Guests were entered into a raffle for a free membership for 3 months.   OF COURSE our member would win a free membership to this other gym.   How are we supposed to compete with a free membership AND the chance to workout with the family member -- something they both really wanted??   Truly believing fitness is a family activ...

  Technique Tuesday Are you looking to: Improves shoulder stability? Strengthens your core? Mobilizes your hips? Improves balance and coordination? Stretches the piriformis (resp. for hip rotation) and hamstrings? Would you like a demonstration of a SINGLE EXERCISE that CHECKS EACH BOX above? Perfect! Then you'll LOVE this week's Technique Tuesday video! Scroll below the video to learn how to apply this in your own workouts!   WARNING: This exercise, especially with weight, is not a "beginner" exercise. Those with pre-existing back and shoulder pain should consult with their Physical Therapist or other medical professional to decide if it is appropriate for your program.   A FEW HELPFUL TIPS: We typically program this exercise in the beginning of the workout to get a little of stability and mobility through the appropriate joints before moving to the strength portion of the workout. Depending on the weight being used, we often program 3 sets of 3-5 reps on each s...

  Biggest Scam in the Fitness Industry ?   Supplements are something we get asked about often in Strategy Sessions.   More specifically: "What's the best supplement for me to take as I'm getting older...and how do I know what sources are safe?"   The world of supplementation can be very tricky.   If you've ever seen the documentary "Bigger, Faster, Stronger" you know how unregulated the supplement industry is.   If you haven't seen it, this 3 minute clip of the documentary is one of the most important when considering what supplements to buy...and where to buy them from.   So are all supplements a scam?   No, definitely not all.   In fact, there is one particular supplement we strongly recommend to all of our members for both muscular and cognitive benefits . More on that in just a bit...   With a supplement industry that is wildly unregulated and a constant stream of misinformation filling our feeds, it's no wonder that people are ...

  The #1 Thing to do to Preserve Progress   99.9% of people report that THIS is the most annoying question in the world...   The question: What's for dinner?   Whether you're deciding just for yourself or others too, the contemplation process can be anywhere from frustrating to infuriating.   Partially because even though you're focused on this immediate meal, you know in the back of your mind that this question will be asked again tomorrow and again the next day...and the day after that...for the rest of your life.   A first world problem, for sure, but...   After making thousands of decisions all day -- both big and small -- this is the last thing you want to be thinking about.   Because even after you decide... Do you have the ingredients or have to go to the store? How long will it take to prep? How long will it take to cook? Will everyone else like it?   Here's usually when thoughts of going out or grabbing takeout creep in...   W...

  A Brutally Honest Review of Peak City Gym WARNING: We understand that your opinion of Peak City Gym, the services it provides, and the coaches that train there may change after reading the following.   It's a risk we are willing to take because we know that you deserve the truth...     Kelley Greeson, former PCG Member, writes:   " I rarely write reviews, but when I do, I include info that I would have found helpful when I was doing research. A friend pointed me to a longevity podcast about a year ago, and I started binging Peter Attia's podcast, his book "Outlive ," and other doctors' healthspan podcasts.      When I learned about the accelerated rate at which people naturally lose muscle and bone mass as they age, I was shocked into taking action.   Plus, vainly, I didn't want to look scrawny anymore.     My husband and I researched and interviewed several workout options, including gyms, private training, and online classes...

 Technique Tuesday:  Gorilla Rowing to a Stronger Back and Easier Life   Ever wonder how gorilla's get to be so strong?     They do THIS one exercise every day...     Okay, that part's not true.   And I promise this exercise will never make you the size of a Gorilla no matter how much weight you use!   But gorilla's are known for their extraordinary strength -- especially through their back muscles: Latissimus Dorsi (Lats) Rhomboids (muscles connecting the shoulder blades to the spine) Trapezius (Traps) Erector Spinae (muscles that run vertically along the spine for stability)   And that's exactly what the Gorilla Row helps you strengthen!   But wait!   There are even more reasons we love programming this exercise for our members.   Some of the reasons are because it helps people learn to: Hinge at the hips Load the hamstrings with tension Build tension through the core in the hinged position Train the core to stabilize a...

  "Lift with your legs, not your back!" you remind yourself as you pick up a heavy object from the floor.   At home this is just a simple chore: picking up a large box.   In the gym, if you were training this movement to ensure you were strong enough to keep lifting large, heavy objects around the house and minimize your risk of injury while doing it...   You may want to consider including Sumo Deadlifts in your program.   Coach Brendan takes us through the setup and execution of the Sumo Deadlift in the video below!   ***NOTE: You can use 1-2 Kettlebells, a Sandbag, or even a Dumbbell held vertically if you'd rather not use a barbell or one is not available. Sumo Deadlift vs Conventional Deadlift:  Sumo Deadlift shortens the distance you have to actually lift the weight due to the wider stance Sumo Deadlift targets the adductors (inner thighs) also due to the wider stance Sumo deadlift increases quadriceps activation/assistance due to the hips being i...

 How Much Protein Do You REALLY Need ...and Why ?    Protein, protein, protein...    Everyone talks about how important it is to eat enough protein.   Then they tell you to eat "X" amount of grams as if you're supposed to have a food scale handy at all times.   And even if you have that...   How do you convert 170g (6oz) of chicken to grams of protein?   No wonder why people get so frustrated trying to count macros!   So what's an easier way?   Check out Coach Keegan's video below for a way to easily track your protein intake WITHOUT having to learn the metric system or lug around a food scale.   We've also included a little "cheat sheet" you'll definitely want to screen shot (scroll below the video) to help in other situations.     The cheat sheet will ultimately mean nothing if you don't understand WHY you need to eat a certain amount of protein.       Coach Keegan mentions something called "Sarcopen...