Peak Performance Care

To kickstart her son's upcoming TCYS soccer season, your favorite friendly face Nicole took her family to a Sacramento Republic FC soccer game this past weekend! The home team lost, but they were still able to enjoy a family outing. Mom and dad enjoyed some tasty cocktails to help endure the heat 😋

Last Friday the PPC Team went out for some bonding on the river! The water was slow and cold and we enjoyed being outside in the sunshine ☀️

For those of you who missed Nicole over the 4th of July week, she was having a great time with family at Shasta Lake!
We hope you all had exciting (and cool) Independence Day celebrations!

The hot weather is here, and for Coach Jonah that means hikes with nice views and cold water to cool off in after!

Tell us where you hiked this week!

Over the Memorial Day weekend, part of the team was able to go volunteer at the Freedom Sports Facility to set up some pickleball courts! We are so excited to have an indoor facility to play in, thank you so much Youth Sports Foundation!

Do you have back pain? Do you know somebody who does? Send them our way for some information on a workshop coming up next week where you can learn about back pain. We'll provide some take-home tips and tricks to help manage symptoms and improve pain.

If you know somebody who would benefit, get us in touch so we can provide them a Golden Ticket!

There's no doubt that back pain is the biggest reason why people get in touch with our office - it's a problem nearly all of us have faced at some point, and many seem to think it's just a normal part of aging that is inevitable.

You don't have to live with it!

There are so many simple things you can try on your own to start your process of resolving this nagging issue.

But if you're still struggling, just know that there is an answer out there that can help you

It just might be different than the answer that helped your friend, your spouse or your neighbor.

We invite you to take advantage of our free resources by clicking the link. And stay tuned because all month we will be sharing our favorite tips and tricks.

Back Pain – Peak Performance Care: Physical Therapy in Sonora, CA Years ago, I was just like you, frustrated by an old injury limiting my life. I had sustained an injury in college that left me feeling always nervous that it might get re-injured again. After a back injury from seemingly doing nothing (sitting too much and a bit too much stress at the time), I got....

Coach Jonah has been working with the local competitive volleyball teams at TuoCo Elite on some strength and conditioning. Here's a little comic that shows the girls' logical response to everybody's favorite exercise.

Some words from Dr. Kevin Maggs on what sort of issue he has been facing lately with his patients.

Reach out for a free Discovery Visit so we can find out if we might able to help you in your situation!

hormone physiology Hormone physiology has many steps and feedback loops and one should be careful before one just starts taking hormones without a full understanding of why the...

Don't let your balance go down the drain, check out or blog post and find out why balance is so important.

We want to help you stay on your feet, so reach out and ask us about our free Balance Assessment!

This month at PPC we are thinking about community. We have some classes going that have been a great place for our clients to come meet some new people with similar interests, and we love watching connections establish and grow.

What kind of groups are you in? Do you have a gardening group, book club, or some other meeting where you share experiences with like-minded people? We'd love to hear about them so we can share them with our clients and watch our community grow.

Leave a comment telling us about your group/s.

Pictured is Coach Jonah leading one of our newest classes, TRX.

Some real winter weather is upon us lately, and for some of you, that might mean trips up the hill to snowshoe or cross-country ski. All of those activities require significate balance, especially when battling equipment strapped to your feet in the snow. How is your balance? Are you able to do all the activities you want to do? Send us a message or come see us at our office to ask about our free Balance Assessment.

Happy trails!

With all of this chilly weather, our recipe of the month had to be a warm cozy soup! And this one comes from a recommendation of one of our PPC Community Members - we've tested it out and whole-heartedly APPROVE! Click the link below to be directed to the recipe.

Feb Recipe of the Month 2. Toss pumpkin, apples, olive oil, 1 tea salt, pepper in large bowl. Spread evenly on a baking sheet and roast for 30 minutes (stir half way though). Stir in sage and roast 15-20 minutes more, until very tender and starting to brown

Would you benefit from any of these things in 2024?

-Being more active
-more social interaction with like-minded people
-Having scheduled accountability to keep you on track

If so, we've got you covered - Please join us for a group class in the new year!

Give us a call or shoot an email to learn more!
209.532.1288
[email protected]

Here's another soup recipe in honor of Feel Good Fridays!

Hearty Vegan Lentil Soup - A Delicious 1-Pot Recipe Hearty Vegan Lentil Soup with potatoes, carrots & greens is an easy 1-pot recipe that's healthy and delicious. Includes stovetop, Crock Pot & Instant Pot options!

This week for Thoughful Thursday, some wise words from journalist Mark Halperin:

“Sufficient sleep, exercise, healthy food, friendship, and peace of mind are necessities, not luxuries.”

This week's Workout Wednesday inspiration is for all the skiers, because ski season is around the corner and we want to help get you out there!

Before you try this, remember that this is just a general workout but your body might need some specific tweaks to this. Don't do any of these things if you have pain, and if you have any questions, leave a comment!

Plank - 2x30sec

Squats - 3x10
Alternating lunges - 3x10
Jumping alternating lunges - 3x10
Jumping squat - 3x5

Wall sit - 2x as long as you can hold

It's Tip Tuesday!!

If you notice that you're struggling to keep your balance, an easy way to practice is to stand on one foot while you brush your teeth. You can switch feet after a minute (if you're somebody who actually brushes for a perfect 2 minutes like we all know we're supposed to) or maybe brush one half of your both while standing on one foot, then switch.

Let us know how it goes!

In the spirit of fall, here's an easy pumpkin protein muffin recipe to enjoy! Coach Jonah tried these in one of his weekly muffin bakes and thought they were great as a morning snack or even good before a workout!

The BEST Pumpkin Protein Muffins Pumpkin Protein Muffins are delicious and addictive, but healthy too! Made with whole ingredients and perfect for the fall season!

This week's Thoughtful Thursday quote comes from the inspiration we see in our clients as they workout together and encourage each other, despite differences in age or ability level:

"What seems impossible today will one day become your warm up"

If you've come to our semi-private training sessions at Peak Performance Care before, you will probably have experienced a level of encouragement that isn't found in many other places. We get the joy of watching people meet and become friends through the bond of exercise.

Happy Wednesday! Some of our team is excited for autumn to be in full swing, others would rather being on a beach somewhere with a beverage.

The cooler weather is finally here, but that's not reason not to go for a walk!
For this week's Workout Wednesday we recommend grabbing a buddy, pal, friend, or dog and going for a walk. Shoot for 30 minutes while you enjoy the beautiful fall colors seen around the motherlode.

Here's a quick peek at some of the colors you might see on your way to our office.

Last week we started Tip Tuesdays, and we have another for you this week.

If you saw our post last week, you might have learned how to quantify protein intake in your diet (with help from your doctor or nutrients).

Another common question we get regarding protein is what sources are the best.

Dr. Kevin Maggs has some great info on this and we would love to set you up a functional health session to learn more.

Here is a list of some sources that most people can include in their diets:

lean meats – beef, lamb, veal, pork, kangaroo
poultry – chicken, turkey, duck, emu, goose, bush birds
fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
eggs
dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)
nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
legumes and beans – all beans, lentils, chickpeas, split peas, tofu.

This week for Landmine Monday is a variation of a Zercher Squat performed on one leg with a landmine attachment. Stop by if you want to learn more about this versatile tool!

LM SL Zercher Sq #fitness #landmineworkout #legworkout #personaltrainer #lowerbodyworkout #mobility Have you heard of a Zercher squat? This is the landmine version on one leg, and it has some great applications directly to sport. Come see me at PPC to give ...

For our first installment of Feel Good Fridays, we have a quick recipe to share. This one is a great source of protein and Omega-3 fatty acids. To make it a whole meal, serve with broccoli and rice of your choice.

10-minute Blackened Air Fryer Salmon Bites These 10-minute Blackened Air Fryer Salmon Bites are great on top of a salad, served with rice or your favorite grain, or in a bowl with veggies and sauce.

“Good health is not something we can buy. However, it can be an extremely valuable savings account.” – Anne Wilson Schaef

Another series we'll start this week is Workout Wednesdays, in which we'll post a simple workout you can do at home or at your gym.

This week's workout is 3 sets:

20 Bodyweight squats.
10 Push-ups (do them elevated on a chair or counter if needed)
10 Walking lunges (each leg)
10 Dumbbell rows (use a milk jug or other weight)
30 Second Plank
30 Jumping jacks

We're starting a few new series here on the PPC page, starting with Tip Tuesday.

This week's tip has to do with protein intake. We get lots of questions about how much protein should be included in a persons diet and where it should come from.

This will of course vary from person to person so talk to your doctor before making big changes, but a simple rule of thumb is that most adults should be eating .7-1g of protein per pound of their GOAL bodyweight. So somebody who wants to be 180lbs should eat 126-180g of protein each day. Keep in mind this is an oversimplification and changes depending on age, gender, activity level, and many other health factors.

If you want to dive into this more deeply, come see Dr. Kevin Maggs for a functional health evaluation.

Send a message to learn more

Have you seen this version of a clean & press? It's a little different in that it creates some cross-body dynamics. Come to our Training Center to try it out!

LM C&P #fitness #legworkout #workout #landmine #LM #personaltraining #Sonora #california #lifting Have you seen this version of a clean & press? It's a little different in that it creates some cross-body dynamics. Come see me to give it a try!