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From the Blog

Review: Cassandre now sees muscles that she had forgotten about!

woman_orange_square“For the last 9 months I’ve been getting trained at Peak Physique and Performance. In one word my experience has been amazing!

I train predominately with Lyen Wong, owner and trainer of the gym. She has been a constant in pushing and motivating me to reach my goals. She can tell when you are being a little lazy and can actually increase your weights or do a few more reps and will give you that little nudge to keep you going.

Like most people, I started training with the intent to get back in shape lose the excess weight I had gained, and be overall toned. Over the last few months I have seen these physical changes, having dropped over 20 pounds and seeing muscles that I had forgotten about and some I didn’t even realize I had, but I have to say my even bigger take away is the change in my mental health.

I leave a though training session with Lyen and feel proud of myself, seeing how far I have come from day one to now. Although there were some really hard days, I received constant encouragement from Lyen as well her other trainer Brian and several other clients.

All in all if your looking for a serious trainer who will push you, encourage you, and help you to reach your goals you’ll find it at Peak Physique and Performance with Lyen and her staff.”

Cassandre A. (Miami, FL)

(link to this review on Google)

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Knowledge and education are key at PPP!

Great personal trainers stay on the cutting edge of the rapidly evolving health and fitness industry. At Peak Physique & Performance, we take education seriously!

Lyen has recently completed the following ACE courses:

  • Post-Orthopedic Rehabilitation for Personal Trainers
  • FrameWork for the Shoulder
  • FrameWork for the Knee
  • FrameWork for the Lower Back
  • FrameWork for the Healthy Muscles, Bones and Joints

Framework for the lower back

Framework for the knee

Framework for the shoulder

Post-Orthopedic rehabilitation for Personal Trainers

Framework for healthy muscles, bones and joints

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Review: “A butt kickin’ good time” for Safia

woman_orange_square“If you’re looking for a butt kickin’ good time and one of the finest gyms of Miami This is the place to go!

Lyen, is an excellent trainer who works with you in perfecting exercise routines to help sculpt the body you want. She is a lot of fun to work with and yet is very demanding to make sure I always put out 100%.

This place is always very clean, organized and well attentive. They have clean towels and water bottles at your service every time. 

I’m more than happy with the results I’ve seen throughout my time there, and it’s only been 2 months. I can’t wait to see myself by Summer! 🙂

Safia T. (Miami, FL)

(link to this review on Yelp)

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Nine reasons why women should do weight training

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Lyen Wong

Strength training is an important part of improving your overall fitness, and for women, it can mean much more. In addition to numerous health benefits, adding weights to your routine can become a form of personal development that builds strength in all areas of life.

1. Boost your metabolism naturally

By adding muscle through strength training (even just a little bit), your resting metabolic rate (i.e., the amount of calories you burn daily by just existing) also increases. Athletes are calorie-burning machines even when they are not exercising.

2. Protect your knees

Women have a wider pelvis than men, which creates a larger angle at which the femur meets the tibia, also known as the “Q-angle.” This larger angle leads to an amplified chance for ACL injuries— up to 10 times greater than men. Building hip strength through movements such as squats and lunges has been shown to decrease this risk.

3. Gain more independence

Isn’t it nice to be able to put your luggage in the overhead compartment without the help of the man sitting behind you? Let’s smash the stereotype of men being the only ones who are able to help move furniture and get heavy jobs done!

4. Maintain bone density

Due to dropping levels of estrogen, postmenopausal women are prone to osteoporosis. Numerous studies show a positive relationship between resistance training and bone density. When bone feels the “pull” from the muscles, bone growth is stimulated. Not only can strength training offset bone loss, it can actually cause an increase in bone density in women who regularly lift weights.

5. Elevate mood

Women are twice as likely to develop clinical depression as men, yet two-thirds of these women do not do anything to combat these feelings. The release of norepinephrine, dopamine and serotonin during resistance training chemically helps exercisers acheive a feeling of well-being. Weight training also leads to an increase in energy, better sleep patterns, and a feeling of accomplishment and control.

6. Improve posture

Combat a kyphotic (hunched over) posture by strengthening the backside of the body. Proper posture leads to injury prevention and better power transfer in athletics. Plus, you just look better when you stand up straight.

7. Shape without the bulk

Due to their lower levels of testosterone, it is very difficult for women to develop large, bulky muscles. Instead of the bulk, most women tend to build a nice hourglass figure—curves we can be proud of!

8. Move better for longer

By strengthening muscles and improving bone density, women who spend time in the weight room are typically active for longer periods of time. Increased hip and leg strength aid in mobility and balance, and upper-body strength helps combat postural issues that can lead to back and shoulder injuries.

9. Become a better athlete

Gone are the days when coaches worried that lifting weights would build bulky muscles that would weigh down athletes. Strength training can lead to better functional movement, explosive power, durability and, of course, greater overall strength.

In conclusion

As often as we talk about all of these benefits,  still 9 out of 10 women do training because they want a better butt. What is the best way to achieve a better butt? Squats. Lunges. Strength training. Period.

Source

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Pre- and postnatal Personal Training

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Lyen helping to bring another fit baby into the world!

Traditionally, pregnant women have been encouraged to reduce levels of physical exertion due to concerns that exercise could negatively affect pregnancy outcomes. However, more recent investigations suggest that these early recommendations were overly conservative.

Stronger moms have shorter labors, less chance of preterm labor, fewer complications and shorter hospital stays. That’s the reason why healthy pregnant women are recommended to get at least 150 minutes of moderate intensity exercise every week either they have a regular exercise regimen or are beginning a new one during pregnancy.

Lyen has more than 10 years of experience designing and executing personal training programs for pre- and postnatal clients. Whether your objective is to stay in shape or to get your body back, she can help you. Read more…

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PPP clients donate to the Humane Society – thank you!

Lyen and her adopted cat Grey say "Thank you"!

Lyen and her adopted cat Grey say “Thank you”!

As our clients already know, we’ve had a Humane Society collection box in our studio for many years.

Since 2014 we have been able to collect and donate $689.05. These funds go towards paying for shelters and clinics, medical treatments for homeless cats and dogs, adoptions and the spay/neuter program for stray animals so that they don’t face extermination.

What you may not know, is that we’ve decided to match any donations that our clients make. Every time the collection box is full and gets picked up, we count the money and double it! This way we’re making our clients’ generosity go much further!

Thank you again for your help!

humane-society-of-greater-miami

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Seven benefits of heavy resistance training

PPP_Lyen_Wong

Lyen Wong, training at her personal training studio in Miami

Here are seven benefits of how using heavy resistance can maximize the results from your fitness program.

  1. Training for muscle strength is different than training for muscle size. A six- to 10-week strength-focused mesocycle of heavy resistance and low reps followed by a six- to 10-week hypertrophy (bodybuilder) mesocycle of moderate weight for higher rep ranges can produce significant gains in both size and strength.
  2. Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.
  3. Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.
  4. Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.
  5. Lifting heavy weights increases production of the hormone IGF-1. This hormone is related to the production of brain-derived neurotrophic factor (BDNF), which is a neurotransmitter responsible for stimulating the growth of new neural pathways in the brain along with enhancing communication between existing pathways. In short, lifting heavy could make you smarter by enhancing cognitive function.
  6. Training with heavy weights helps you to improve your self-confidence. Knowing that you can lift heavy stuff gives you the confidence that you can handle common challenges, such as a putting a bag in the overhead bin on an airplane or carrying a heavy piece of furniture while reorganizing a room or helping a friend move.
  7. Strength training with heavy weights improves muscle definition. Muscle definition occurs as the result of muscles remaining in a state of semi-contraction and heavy strength training recruits the larger type II muscle fibers responsible for a muscle’s appearance.

Source: ACE

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