No Excuses Newsletter
New web Addresses for Peak Physique

To make it a little easier with navigating throughout our website, we have added a few new URL's. This will
make it much easier to remember and spread the word to all your friends and family, directing them to the
exact page on the website.  Please make note of the new websites and pass it on.

www.PeakPhysiqueNY.com
www.FreeBoxingNY.com
www.FreeFitnessNY.com
www.PeakPhysiquePT1.com
of course this will still also lead to our main home page.
Please feel free to forward this newsletter to all friends and family who might be interested in getting on the mailing
list.
 Please email Peak Physique if you would like to be removed from this mailing list
Peak Physique Personal Training
Steve Eckert/ Eva Jundo
ecksje@aol.com
845-893-6529
Peak Physique Newsletter
Tips to stay active if your winter consists of snow rather than sand.  Cold weather, snow, shorter days,
etc., are all just excuses, and we are having none of that this year, or ANY year.

  • Sell your snow blower- Or better yet, throw it out, these things are for lazy folks, and we are Warriors.  The bigger the driveway,
    the better.  Exercise doesn't get much better than when in it's most pure, functional, and everyday form.  The human body is an
    amazing machine, designed for physical activity.  Chuck that chunk of metal with a motor in the trash, and kick the motor of your
    human machine into gear. Shoveling snow is scientifically proven to be a very strenuous, yet effective work out.
  • Go Ice skating-  The worse you are at this activity, the better.  Now Eva is into the winter sports, but me (Steve), not so much.  
    We went ice skating tonight in Bryant park (after the gym and shoveling snow), Let me tell you, I got the best ab, glute, and
    cardio work in a long time.  It may have not been so much the mechanics of skating, but the fact that every second I am fighting
    for my life to stay upright.  Ridiculous balance, coordination, and basic human instinct survival skills.  I could get going fast, but
    I'm not into the whole stopping thing.  It was actually a lot of fun, even though they politely issued me a lifetime ban from Bryant
    park, for acting as a human bowling ball (or maybe cannon ball, it was nasty).
  • Go for a hike- Challenge yourself with some different terrain.  A few minutes on some challenging trails, will increase your body
    temperature in no time.
  • Exercise at Home- Now of course you should get out as much as you can, as Peak Physique is an advocate of a healthy, active
    lifestyle, but it's fine if sometimes it's just too cold to find the desire to leave the house.  Be prepared with some basic exercise
    essentials (dumbells, stability ball, bands, kettlebells, etc.), and just get your workout going at home.  We have had some of our
    most intense workouts at home, with minimal to no equipment.  Don't even have any basic equipment, that's fine, use that
    machine we talked about earlier, that human body thing that we all have.  Adapt and overcome, and with a little creativity, you
    can turn your house into a fitness playground.
  • Walk the Dog- Even if you don't have one.
pushups at the pool
eva aqua aerobics in mexico
steve pullups outdoor bootcamp mexico
The following video and photos are from a recent trip that Peak Physique took this fall, to Cancun, Mexico.  We wanted to wait for the
blistering cold days of winter to share these with you, to motivate you to move.  There is always an option for getting in that workout, no
matter what the location or situation.  Now don't get me wrong, we did our share of partying, but still always found the time, energy, and
will to make it happen.  What can be better than a grueling workout under the Mexico sun, followed by a swim in the aqua blue ocean,
at an all you can drink resort.  The point is finding that balance in your life, between what you like to do, and what you need to do.  We
don't live off of strictly wheat germ, lettuce, and tofu chunks.  You can have an active, partying, even crazy social life, while still staying
on track towards your destination to a healthier you.  Any reasons you usually come up with for not getting in exercise and physical
activity, is just an EXCUSE. And if you know anything about Peak Physique, you would know that there are NO EXCUSES.
steve and eva in mexico after hardcore outdoor bootcamp workout
Twitter Page- Peak Physique
Steve Eckert Personal trainer, group fitness instructor
Eva Jundo personal trainer, group fitness instructor
MYSPACE PAGE- PEAK PHYSIQUE
Steve Eckert
Peak Physique Fitness Center
230 W. Rt. 59
Spring Valley , New York , 10977 United States
845-893-6529
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EXCUSES
September 5, 2016

Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy
as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18
Here's what you need...
2 beaten eggs
1/2 cup blanched almond flour
1/4 cup flax meal
1/2 cup onion, finely minced
2 Tablespoons coconut milk, canned, full fat
1 teaspoon Dijon mustard
1/4 teaspoon black pepper
12 oz ground cooked ham
12 oz ground raw pork
1/3 cup coconut crystals
2/3 cup organic, no-sugar-added ketchup
3 Tablespoons apple cider vinegar
2 teaspoons Dijon mustard
In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape
into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!
Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein
Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends.



September 1, 2016

This may be the most important message of the year regarding your eating plan for 2014.

If you use these 4 strategies with every meal, I guarantee you'll have an amazing physical transformation this year...

1) Pay attention to the cooking method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will
make or break your weight loss goal.

Avoid foods prepared like this:

Fried and battered
Processed and packaged
Doused with cream sauce
Sauteed
Choose foods that are prepared like this:

Grilled
Baked
Broiled
Steamed
2) Your meal should be mostly protein
The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully
prepared.

Good choices of protein include:

Fish
Chicken
Turkey
Egg
Lean red meat
Beans
3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill
at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

Salad
Seasonal vegetables
Fruit
Legumes
4) Lay off the starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight
loss, there is no room for starchy foods.

Starches to Avoid:

Potatoes
Pasta
Rice and cereal
Bread and crackers
For faster results, pair your clean eating with a challenging exercise routine.

If you're serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program
that will quickly get you into the body that you deserve.

Don't wait! Let's get started today...


August 25, 2016

13 Reasons To Exercise

Let's face it, some days you just don't feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here's a list of 13 of the top reasons to exercise. Pull out this list and read it when you're having one of those days.

1.        To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and
osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2.        To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3.        To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4.        To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5.        To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6.        To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically
reduced with regular exercise. Exercise also helps reduce inflammation.

7.        To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for
guidance.

8.        To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to
exercise.

9.        To Reduce Aches and Pains
By strengthening muscles around your damaged joints you're able to use exercise to reduce joint pain and overall aches. Always consult your
physician before starting an exercise program, especially if you have chronic joint pain.

10.        To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard
University researcher called exercise "Miracle-Gro for the brain."

11.        To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion - it is all more enjoyable when experienced in a fit and healthy body. Exercise so
that you are able to enjoy all the great things in life.

12.        To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13.        To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with
a regular exercise program.

Regular exercise gives you so many amazing benefits, as you've seen from the above list. Call or email me today to get started on the exercise
program that will change your life forever.

March 7, 2016

Should you be eating that?
There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal
contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier
versions of these dishes at home.

Bad Food #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain
more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional
value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home
version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Bad Food #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this
creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention
the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of
parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and
calories than the restaurant version.

Bad Food #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will
tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder
and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350
degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and
crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Bad Food #4: Sliders
Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken
in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can
remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the
carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure
the whole thing with a toothpick. These at-home sliders are guilt-free!

Bad Food #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+
calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop
out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your
healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging
workouts in seeing you to your fitness goal,

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your
fitness goals.

March 3rd, 2016

Eat it Early
Here's an easy way to lose fat and slim down: Eat the bulk of your carbohydrates early in the day.
Since carbohydrates are easily turned into fat, eating them early in the day will give your body plenty of time to metabolize them.
Rather than eating a light breakfast and a large dinner, eat your biggest meal early in the day and your lightest meal for dinner.

February 10, 2016

It's time to kiss your list of excuses for not exercising goodbye.
Replace that list of excuses with a list of all the reasons that you want to exercise.
Here are just a few...
It will make you stronger
It will make you happier
It will make you sexier
It will make you healthier
It will make you confident

November 30, 2015

What’s Better for Weight Loss: Diet or Exercise?
You want what millions of other people do—to lose weight. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better
prepared to tackle whatever demands come your way, you probably want to find the most efficient way to do it.

Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. Without further ado, I present
the contenders for your weight-loss attention…

In the Left Corner: Diet

While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has
shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting.

What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying
attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you
consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just
Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water.

In the Right Corner: Exercise

Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its
place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best
technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories.

There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure your weight you drop is fat and not muscle. Also, when
you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn
calories even when you’re doing nothing at all. Diet can’t do that!

Who Wins the Battle?

More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe
you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that
has been waging on for decades (okay, make that centuries) is ultimately a draw.

If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not
enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing
weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in
the gym because you realize you could burn even more calories and get closer to your weight goal today.

So stop pitting diet against exercise and do both. Your good health and thinner self await!

November 23, 2015

The main reason that you're not happy with your weight is because of what you eat.

It's hardly your fault.

Have you ever stopped to notice how many times you're bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure
your hunger.

The question "What's for dinner?" has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you've fallen into the trap of the chain
restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don't stop to consider if the food they promote will expand your waist – that's your job.

It's safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white
fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

Refined sugar / corn syrup
Fried / fatty food
Full fat dairy food
Processed food with chemical additives
Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try
these healthy options:

Scrambled egg whites, sliced tomato and whole grain toast
Whole grain oatmeal, sliced fruit and a protein shake
Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and
carry it with you. Try these healthy options:

Dark baby greens topped with chopped chicken breast and diced tomatoes
Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your
dinnertime calories. Try these healthy options:

Grilled white fish, sautéed spinach and whole wheat couscous
Baked chicken breast, steamed broccoli and brown rice
Try the recipe for Chicken Quinoa Stir Fry below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email
today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.
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