Physical Therapy Podcasts We Love

Posted on Oct 01, 2019

Our membership to the American Physical Therapy Association provides our team with access to their library of physical therapy podcasts. There is one podcast that’s caught our attention because it includes the latest research by physical therapist and neuroscientist Joyce Gomes-Osman. Osman and her research associates have concluded that when it comes to brain health, […]

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How to Include Physical Therapy as Treatment for POTS Syndrome

Posted on Sep 09, 2018

If you struggle with a disability that impacts mobility, physical therapy is necessary part of your treatment plan. When your condition has no cure, a custom exercise program created by a certified physical therapist is more than a plan: it can be a life saver. The Peak Performance Physical Therapy team has experience in helping […]

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#ChoosePT: How Physical Therapy Can Help You Save on Healthcare

Posted on Jun 18, 2018

Did you know seeing a physical therapist can help you save money for your overall healthcare? If you have ever taken medications, had a surgery or needed imaging, you know the cost of care adds up quickly. Many of our patients find that by investing in physical therapy at our clinic they save money on […]

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Physical Therapy After Knee Surgery for ACL Reconstruction

Posted on Dec 14, 2017

Since 2001, the licensed physical therapists at Peak Performance have been committed to providing the best physical therapy care for patients after knee surgery for ACL reconstruction. Their approach focuses on getting to work on range of motion early. Kari Sturtevant, owner, says “There is only a window of time to work on motion, but […]

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What Is Frozen Shoulder?

Posted on Nov 20, 2017

Peak Performance Experts Explain the Condition and How Physical Therapy Can Shorten the Recovery Time Are you living with the following symptoms in your shoulder: stiffness, decrease in range of motion, inflammation and pain? You could have frozen shoulder, also known as adhesive capsulitis. The condition known as ‘frozen shoulder’ got its name because the more […]

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Do You Want Sugar With That?

Posted on Nov 17, 2017

This blog likes to pride itself on not following trendy fads while also emphasizing a healthy lifestyle.  Something caught my I eye that other day while I was cooking.  I often use diced frozen onions in recipes, they’re convenient, but mainly it’s because chopping onions makes me cry horribly and leaves me with mascara smeared […]

Posted in: Healthy Diet,Healthy Lifestyle

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What We Learned About Physical Therapy from Patients

Posted on Aug 28, 2017

By: Kari Sturtevant, DPT, OCS, President / Physical Therapist About a year ago, our team of physical therapists at Peak Performance decided to start a patient referral program. The program we created is simple. For every referral that schedules and physical therapy appointment and then becomes a patient, we provide a gift card from a […]

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Looping the Lake: A Year Later

Posted on Aug 16, 2017

A year ago I wrote a piece about the Loop the Lake Project in Neenah and Menasha.  Recently I’ve seen several yard signs in my neighborhood reading, “I support the Loop Lake Project” and it got me thinking, where are they on that project? In April the project had a setback when the construction bids […]

Posted in: Healthy Lifestyle,Wisconsin Activities

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Physical Therapy for Low Back Pain: Faster Improvement and Lower Costs

Posted on Jul 13, 2017

Did you know 15% to 20% of adults will experience low back pain this year? Another 50% to 80% will have least one episode of back pain during a lifetime. That is what a study at the Mayo Clinic College of Medicine in Rochester, Minnesota confirmed ten years ago. Thankfully, physical therapists are adopting an […]

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Healthy Lunch Meal Prep

Posted on Jul 08, 2017

Meal prep is a great idea for a number of reasons-convenience, cost effective and keeps you eating healthy.  Hopefully you will enjoy trying out these lunch bowls. I am the first to admit that I’m kind of a procrastinator.  I’m not the pack your lunch the night before kind of girl.  I have the best […]

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Farmer’s Market Recipe

Posted on Jun 16, 2017

Tis the season to enjoy our local Farmer’s Markets! The weather is warmer and our growing season is in full swing.  Menasha’s farmer’s market started last week, Appleton and Neenah’s begin tomorrow! One of the best things about summer is the array of fresh produce we have at our local markets. I love to get […]

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Plantar Fasciitis and Physical Therapy’s Role

Posted on May 24, 2017

If you have plantar fasciitis you want the pain to go away, but what will help?  Physical therapy has several options! It’s a pain I can relate to, sliding out of bed, immediately greeted by heel pain and having to make an awkward painful shuffle to the coffee maker.  Usually my heel pain goes away […]

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Meet Your Peak Team- Molly

Posted on May 05, 2017

We are continuing our meet the Peak team series, this time focusing on Molly Van Zeeland. Molly is one of our physical therapists here at Peak.  She graduated from Lawrence University with a Bachelor of Arts in Bio-Chemistry.  Molly’s interest in physical therapy began at Lawrence.  She served as a student athletic trainer, helping athletes […]

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Skating: A Well Rounded Exercise

Posted on Apr 06, 2017

Do you need to change up your cardio routine?  Have you ever considered roller skating?  I know what most people think, “Roller Skating? Yeah that was fun at my best friend’s birthday party when we were 10 years-old, but I hung up my skates a while ago”.  I can identify with the above statement; as […]

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Quick Pizza Dough

Posted on Mar 23, 2017

This time of year you might find yourself spending a lot of time with your TV taking in March Madness.  What goes good with basketball?  Pizza of course! We’re doing a Throwback Thursday and digging into our archives.  Making your own pizza dough is easy and delicious.  By making pizzas at home you can create […]

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Are You a Subscriber?

Posted on Mar 05, 2017

We enjoy writing this blog and hope you enjoy reading Peak’s posts.  If you’re reading this you obviously found our blog, but do you subscribe to it?  Since we write this blog for you, we thought it would be a good idea to get some feedback from someone who subscribes to Peak’s blog. Angie is […]

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Meet Your Peak Team

Posted on Feb 18, 2017

For our third installment of Meet Your Peak Team we are focusing on Brad McMahon Brad is a native to the Fox Valley, originally from Little Chute.  He graduated with high honors from Carroll College with a Bachelor of Science Biology degree.  He then went on to earn his Master of Physical Therapy from Caroll […]

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Working Your Core

Posted on Feb 04, 2017

We are reaching back into the archives to revisit a post on the importance of core strength.  This time of year  exercising outside can become more difficult but there are plenty of activities to keep you busy indoors.  Core exercises help train muscles that improve your stability and balance and is an important part of […]

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Meet Your Peak Team – Kari

Posted on Jan 08, 2017

We are continuing our series on “Meet Your Peak Team”. This week we are putting the spotlight on Kari Sturtevant.  She is not only one of the amazing therapists Peak has on staff, Kari is also the president of Peak Performance. Kari obtained her Bachelor of Science degree in Physical Therapy from Marquette University.  She […]

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Physical Therapy for Pregnancy Pain

Posted on Dec 27, 2016

By: Nikki Strick, MPT What are you looking forward to the most in 2017? My husband and I are expecting our second child in March! My growing bump is exciting for our family, but it’s also a reminder of the significant changes beset by pregnancy (both physical and hormonal). During the last few months, I’m […]

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Enjoying the Winter Wonderland

Posted on Dec 20, 2016

Now that winter has come and the snow has fallen many people hibernate and seek shelter until more desirable temperatures return.  This doesn’t have to be the case, you can get out and enjoy the many opportunities the snow brings.  Whether you’re an avid enthusiast or new to the winter activities scene there are several […]

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Meet Your Peak Team

Posted on Nov 19, 2016

We are very proud of the team we have assembled at Peak and from week to week we would like you to get to know them a little more in depth. First up is Nikki Strick: Nikki earned her Bachelor of Science degree in Kinesiology with Distinctive Scholastic Achievement from the University of Wisconsin-Madison.  She […]

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Healthy Holiday Strategy

Posted on Nov 05, 2016

This time of year can be a slippery slope of Halloween candy, turkey with stuffing and holiday parties with countless trays of hors d’oeuvres.  If you have a healthy holiday strategy you can easily navigate this difficult time of year. Recently there was a letter to the editor published in the New England Journal of […]

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Alternative Exercise-Thinking Outside the Gym with Dance

Posted on Oct 22, 2016

If you’re looking to cross train, or a couch potato trying to get back into a workout routine, dance is a wonderful place to start. Not everyone fits into the treadmill, elliptical, weight lifting world.  For those of you that fall into this category or just want to change up your routine, we are going […]

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Healthy School Lunches: Breaking the PB & J Rut

Posted on Oct 07, 2016

Occasionally we will be re-sharing our posts from the past, kind of a Flashback Friday if you will.  We felt this post from two years ago was still very relevant with great ideas to free yourself from the PB & J rut. Now that kids have been back in school for a month you may […]

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Peak Success Story: Treatment of Shoulder Pain

Posted on Sep 30, 2016

From time to time we would like to share some of our patients’ success stories.  We find patients are more than happy to share their stories of trial and error, hard work, determination and ultimately success. Today we are sharing Kelly’s story. Kelly is an active mother of two young boys in addition to having […]

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Which Fad Diet is Right for You?

Posted on Sep 24, 2016

An alternative title for this article could be “If Cavemen Ate So Healthy Why are They Extinct?” The Werewolf Diet- A diet that revolves around fasting and specific diets that change with each lunar cycle. This is a new and improved variation of the popular grapefruit diet. The Tapeworm Diet–Exactly what it sounds like, you swallow […]

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Healthy Diet: Tofu 101

Posted on Sep 20, 2016

Although it has a mythical reputation for being a scary, unapproachable food, tofu can actually be really good. And apart from tasting good, it also does a lot of good for your body! Most people think that tofu is reserved for vegans and vegetarians, but in reality, it makes a great addition to virtually any […]

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Rio 2016 Paralympics: Boccia & Goalball

Posted on Sep 13, 2016

Last month, we watched as some of the best athletes in the world met in in Rio for the 2016 Summer Olympic Games. But the Games aren’t over! This month, Paralympians are taking their turn in the spotlight, showcasing their strength and skill in a wide range of events. The Paralympics and Olympics have a […]

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Healthy Harvest: In-Season Produce To Eat This Fall

Posted on Sep 06, 2016

When you’re picking up produce at a grocery store or farmer’s market this fall, you’ll be sure to find a rich harvest of fruits and vegetables. Autumn’s in-season produce vary in color, flavor, size and texture, which makes for beautiful, mouth-watering fall dishes! Here are a few fruits and veggies to keep an eye out […]

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Trails of the Fox Cities

Posted on Aug 31, 2016

It’s no secret that exercising isn’t always a blast — the views from a treadmill are never too exciting and stationary biking can only take you so many places. But what if there was an activity that would allow you to: a. enjoy the outdoorsb. get some exercisec. explore your community …you’d jump at the […]

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3 Simple Steps To Adopting A Vegetarian Lifestyle

Posted on Aug 23, 2016

Becoming a vegetarian isn’t for everyone, but it does have some fact-based health benefits that are worth considering. “A large body of scientific literature suggests that the consumption of a diet of whole grains, legumes, vegetables, nuts, and fruits, with the avoidance of meat and high-fat animal products, along with a regular exercise program is […]

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Sun Safety: Fact vs. Fiction

Posted on Aug 16, 2016

A healthy lifestyle is composed of several elements that all work together to keep you and your body in tip-top shape. And I’m not just talking about physical shape. Taking care of your body includes taking care of the thing that protects it: your skin. According to the Skin Cancer Foundation, one in five Americans […]

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Clean Eating: Not Just A Fad

Posted on Aug 12, 2016

For those of us who were fortunate to have grandparents that were farmers, we remember clean eating as a way of life. One of my favorite memories includes a Mason jar of pasteurized milk. I can remember my grandmother shaking it vigorously before pouring me a glass.  While the milk was safe for consumption, it wasn’t homogenized causing the cream to […]

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Olympic-Style Workouts: Play The Games Your Way

Posted on Aug 09, 2016

If you’re like me, you’ve probably been spending a lot of time sitting in front of the TV this week cheering on team USA. Its time to get off the couch! Channel your inner Olympian and use Games as inspiration for your olympic-style workouts. The best part? You don’t have to go all the way to […]

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Healthy & Hydrated: What You Need To Know About H20

Posted on Aug 02, 2016

A nice, long drink of cold water on an 85 degree summer day is not only refreshing, it’s essential to your well-being! Without water, our organs can’t function properly, our bodies can’t maintain a stable temperature and our joints can’t stay lubricated. So, how can you fight dehydration during these hot summer months to keep […]

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Eating Local: Fox Valley Farmers Markets

Posted on Jul 26, 2016

‘Tis the season of farmers markets! It doesn’t get much better than fresh, local produce. Doing your weekly grocery shopping at one of the several farmers markets located in the Fox Valley this farm market season might just be the best thing you can do for yourself and your community! Here’s why: Most produce items […]

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Couch to 5k: RACE DAY!

Posted on May 27, 2016

Couch to 5k: RACE DAY! Hello Friends and welcome to my Couch to 5k journey.  This is the last post in the series but you can read more about me here.  Last weekend I raced in my first 5k which was the first competitive event I have entered in 20 years.  Now I can say that […]

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Healthy Diet: Lentil Salad with Roasted Vegetables

Posted on May 24, 2016

Healthy Diet: Lentil Salad with Roasted Vegetables Whenever I think about healthy eating the first thing that pops into my head is lentils.  Just the act of eating them makes me feel like I am supping at the fountain of youth.  While there is no research to validate my theory, they are a nutritional powerhouse. […]

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Couch to 5k: Week Nine

Posted on May 19, 2016

Hello Friends and welcome back to my couch to 5k journey.  Thank you for joining me here each week.  It has been a rewarding experience and I have enjoyed these moments of reflection on this blog.   After nine weeks of training we have finally arrived at our longest distance yet: 3.5 miles.  As I have mentioned in […]

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Healthy Diet: Salmon Burgers

Posted on May 17, 2016

Healthy Diet: Salmon Burgers Adapted slightly from the New York Times Let’s take a minute to discuss one of my favorite ingredients: salmon.  Not only is salmon a super-food but it is one of those ingredients that seems to taste good no matter how you prepare it.  The variations are endless.  Try smoked salmon with spinach, blueberries […]

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Couch to 5k: Week Eight

Posted on May 12, 2016

Hello Friends and welcome back to my couch to 5k journey.  We are now 8 weeks in but if you’re new and want to know more about me then click here.  We are now up to 3.25 miles for our practice runs.  Running over 3 miles seemed impossible when I first started and now it feels […]

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Healthy Diet: Fattoush Salad

Posted on May 10, 2016

Healthy Diet: Fattoush Salad Adapted slightly from Global Table Adventures Last month for book club we read Life From Scratch: A Memoir of Food, Family and Forgiveness, which chronicles food writer and blogger Sasha Martin’s attempt to make a meal from every country in the world.  She starts with Afghanistan and ends with Zimbabwe.  In our book club […]

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Couch to 5k: Week Seven

Posted on May 05, 2016

Hello Friends and welcome to week seven of my couch to 5K journey.  You can read more about me here.  It is hard to believe that there are only 3 weeks left in the program.  Race day is just around the corner.  I am more anxious about the program ending than I am about running the […]

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Healthy Diet: Guacamole

Posted on May 03, 2016

Healthy Diet: Guacamole Adapted slightly from Simply Recipes It is Cinco de Mayo on Thursday which, contrary to popular belief, is not just about drinking margaritas and eating tacos.  It commemorates the Mexican army’s 1862 victory over France at the Battle of Puebla during the Franco-Mexican War (1861-1867).  It is a relatively minor holiday in Mexico […]

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Couch to 5K: Week Six

Posted on Apr 28, 2016

Hello Friends! Welcome to week six of my couch to 5k journey.  You can read more about me here.  This week we upped the mileage to 2.75 miles.  On Tuesday I wasn’t feeling very well and my goal for the night was just to show up.  Sometimes when I am tired or feeling blah, I trick myself into working […]

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Healthy Diet: Quinoa, Corn, Scallion and Goat Cheese Salad

Posted on Apr 26, 2016

Quinoa, Corn, Scallion and Goat Cheese Salad Last week we took a short break from my obsession with whole grains for a granola recipe. This week grains are back in this wonderfully fresh and satisfying salad that is equally appropriate for lunch or dinner.  This recipe is an improvised riff on the classic Middle Eastern […]

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Couch to 5K: Week Five

Posted on Apr 21, 2016

Couch to 5K: Week Five Hello Friends and welcome to week five of my couch to 5k journey.  You can read more about me here, here, here, here and here.  We are officially half way through the program now and it is amazing how far I have come.  As I have mentioned before I have […]

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Healthy Diet: Low Sugar Cherry Walnut Granola

Posted on Apr 19, 2016

Low Sugar Cherry Walnut Granola I have been eating this granola almost every day for the last year and I need a change.  Nothing too drastic, mind you, because I still love my yogurt and granola combination in the morning.  The granola packs a satisfying crunch and is slightly sweet while the yogurt provides a creamy tang as a […]

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Couch to 5k: Week Four

Posted on Apr 14, 2016

Couch to 5k: Week Four Hello Friends and welcome to Week Four of my Couch to 5k journal.  You can read more about my journey here, here, here and here.  Last week I was in California where the warmth, ocean views and fragrant spring flowers made it easy to get out for a run.  Returning to Wisconsin […]

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Healthy Diet: Farro with White Beans and Kale

Posted on Apr 12, 2016

Farro with White Beans and Kale I’ve been into eating grains lately and for good reason.  Not only are they healthy but they elevate any meal with their heartiness.   Some of my favorites include lentils, quinoa, wild rice and farro.  I often cook vegetarian meals but then I find myself hungry again an hour later. […]

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Couch to 5k: Week Three

Posted on Apr 07, 2016

Couch to 5k: Week Three Hello Friends and welcome to the vacation edition of my Couch to 5k journey.  You can read about Weeks One and Two here and here.  I don’t have much to report this week because I was away for spring break.  My family and I travelled to San Diego and it was […]

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Healthy Diet: Mushroom Spinach Soup

Posted on Apr 04, 2016

Mushroom Spinach Soup Adapted slightly from the NYT I just got done eating this soup for dinner and it was too good not to share it with you.  I know we are supposed to be eating all things vegetable in celebration of Spring but the mercury hovered at 32 degrees all day and I needed something […]

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Couch to 5k: Week Two

Posted on Mar 31, 2016

Couch to 5k: Week Two Hello Friends! Welcome to week two of my Couch to 5k journal.  Click here and here if you are new and want some more information.  I know we are only two weeks into the program but I feel great about my experience thus far.  Before the program started, I dreaded running. […]

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Couch to 5k: Week One

Posted on Mar 25, 2016

Couch to 5k: Week One Hello Friends!  Welcome to week one of my Couch to 5k journal.  Click here if you are new here and need an introduction.  Otherwise I am happy to report that I made it through my first week.  Well, I never had any doubt about “making it” but I was nervous nonetheless. […]

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Healthy Diet: Indonesian Chicken Salad

Posted on Mar 22, 2016

Indonesian Chicken Salad Adapted slightly from the New York Times When the calendar says it’s spring and the weather gives brief glimpses of warmer days ahead, I start to crave lighter meals.  Instead of chicken pot pie or beef stew, I crave salads, smoothies and vegetables of all kinds.  It is a spring cleaning, of sorts, for […]

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Couch to 5K: My Journey to Becoming a Runner

Posted on Mar 18, 2016

Couch to 5k: My Journey To Become a Runner Have you ever wanted to take up running but something was holding you back?  Maybe you felt self conscious about your appearance.  Maybe you felt like you didn’t know how. Maybe you thought you were too slow or too old.  Maybe you believed that you just couldn’t […]

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Specialty Treatments: Dry Needling

Posted on Mar 14, 2016

Specialty Treatments: Dry Needling What is dry needling? Dry needling is a specialty treatment in which a needle is inserted into the skin and muscle directly at a myofascial trigger point.  A myofascial trigger point consists of contraction “knots”, which causes pain. Is dry needling similar to acupuncture? There are many similarities and differences between dry needling […]

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Running Tips: Recovery

Posted on Feb 24, 2016

Running Tips: Recovery What is your recovery plan after a big run? If you said “nothing,” that is a fine answer.  After a race, it’s best to take it easy for a week and then slowly resume your regular training.  The break from running gives your body a chance to heal and get strong.  Give running a […]

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Running Tips: Running in the Winter

Posted on Feb 18, 2016

Winter is not a favorite time of year for most runners I know.  It is a constant challenge to run when the weather is cold or the footing is bad.  However, there are a few motivational techniques that can keep you moving. Here are a few simple tricks to get you through the season. Register for a […]

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Running Tips: Flexibility

Posted on Feb 10, 2016

Running Tips: Flexibility There are MANY opinions on flexibility these days: dynamic stretching, PNF stretching, yoga, static stretching, the list goes on.  Although the latest research flip flopped for many years on whether stretching was beneficial, now the experts agree that the right kind of stretching can be good for some athletes.  This study found that people who […]

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Running Tips: Getting Outside in Winter

Posted on Feb 05, 2016

Running Tips: Getting Outside in Winter How do you keep yourself going in the winter?  Do you switch to the treadmill for most of your runs?  Do you just tiptoe over the ice and hope for the best?  Most runners prefer running outside, even in the coldest temperatures.  If you are a winter runner, then […]

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Running Tips: Keep a Strong Core

Posted on Jan 27, 2016

Running Tips: Keep Your Core Strong Last week we shared three practical tips to keep you injury free.  Here is another running tip to add to your list: keep your core strong. Most runners I know would prefer to run extra miles than do core. They just don’t like it.  But a strong core plays an important […]

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Running Tips: Injury Prevention

Posted on Jan 21, 2016

Running Tips: Injury Prevention Last week we shared tips on increasing your cadence, or steps per minute, to improve performance and prevent injuries.  Cadence continues to be important for runners of all kinds.  However, as your mileage increases, it is also important to pay attention to where you are running, how to safely increase your mileage […]

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Healthy Diet: White Bean Dip With Pita Chips

Posted on Jan 14, 2016

If you have hummus fatigue, as I do, then this recipe is for you.  I have made white bean dip with pita chips countless times over the years and it never disappoints.  It has simple ingredients, ones that are probably in your pantry right now, but lively flavor and multifunctional utility.  I mostly make it […]

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Running Tips: Cadence

Posted on Jan 11, 2016

We are back with more tips to make you a faster, stronger and more efficient runner.  Whether you are brand new to running or a seasoned pro, we have advice that can help.  Our tip this week focuses on cadence. First, what is cadence and why is it important to runners? Cadence is how often […]

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Running Tips: Get in Shape to Run

Posted on Jan 05, 2016

Hello Friends and welcome to 2016!  Our blog is back and ready for the New Year.  Now that the holidays are over, it’s time to get serious about our health.  Whether or not you make resolutions, there is no better time than the present to make exercise part of your routine.  One great option is […]

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Healthy Diet: Apple Rose Puff Pastry

Posted on Oct 22, 2015

October is rolling along and so are my apple recipes.  This Apple Rose Puff Pastry recipe has been making the rounds on Facebook and Pinterest and it looked too pretty to pass up.  It is one of those rare recipes that looks impressive, like it took hours to make, but is in fact is very […]

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Healthy Diet: Homemade Apple Sauce and Stewed Apple Slices

Posted on Oct 15, 2015

So you went apple picking with the family last weekend.  Now you are stuck with a ten pound bag of apples and there is no way you can eat them all as is.  There are only so many consecutive days that you can pack apples in your kid’s lunchbox.  If they are like my kids […]

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What’s Your Workout: Denise Dietz

Posted on Oct 08, 2015

Building Strength to Boost Confidence As an Office Manager for Peak Performance Physical Therapy, Denise Dietz does it all, from greeting patients, to answering phones, to dealing with thorny insurance coverage issues.  She tackles problems with confidence and keeps the office running smoothly.  It is her fierce independence that stokes her can-do spirit.  “I don’t […]

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Healthy Diet: Apple Pie Smoothie

Posted on Oct 05, 2015

There comes a moment when you finally feel like summer is over.  There are the obvious signs like the autumnal equinox, the turn in weather or the change in leaves.  Then there are signs that feel more personal.  For me it is the way the sun sits lower in the sky and doesn’t warm my […]

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What’s Your Workout: Nikki Strick

Posted on Oct 02, 2015

Staying Young Through Fitness Nikki Strick loves playing team sports.  When asked which one, she recites a laundry list that sounds like the greatest hits of the Summer Olympics.  At Menasha High School she played basketball, softball and volleyball.  At UW Madison, where she obtained both her B.S. in Exercise Science and her Masters in […]

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What’s Your Workout: Molly Van Zeeland

Posted on Sep 22, 2015

Making the Ironman a Family Affair For Molly Van Zeeland, racing the Ironman is a family affair. Her mom, Chris, sisters, Becky and Lucy, and husband, Adam, have successfully completed Ironman races this year.  Her mom is an accomplished triathlon competitor and has been racing for the last twenty years.  “When I was little my […]

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Wisconsin Activities: Minions Rule At The Fox Cities Marathon

Posted on Sep 21, 2015

The Minions of Peak Performance Physical Therapy ruled at the Community First Fox Cities Marathon Festival of Races yesterday!  It was a beautiful day for a race and we loved cheering for all the participants.  Thanks to all our volunteers and to the runners themselves. You inspire us!  Here are a some race day photos:

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Healthy Diet: No Knead Bread

Posted on Sep 17, 2015

No Knead, No Work, So-Easy-Your-3-Year-Old-Could-Do-It Bread Recipe Baking bread sounds intimidating, right?  All that kneading and loaf-shaping business is best left to pros. But what if I told you that you don’t even have to knead or shape, that it is so easy that a 3-year-old could make it?  Welcome to the No-Knead, No-Work, So-Easy-My 3-Year-Old-Could-Do-It-Bread-Recipe.   […]

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What’s Your Workout: Kari Sturtevant

Posted on Sep 14, 2015

Exercise is Not An Indulgence For This Small Business Owner and First Time Mom Kari Sturtevant does not consider exercise to be “me-time” but rather an essential part of her daily life.  She schedules it into her day just like an important meeting or time with patients.  As a first-time mom and sole owner of […]

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Healthy Diet: Fresh Peach Frozen Yogurt

Posted on Sep 03, 2015

Are you hot enough yet? I’m sitting in my air conditioned family room and I’m still sweating it out.  But you won’t find me complaining because I know what lies ahead.  It’s called January and February: the two most brutally cold months of the year.  I will take hot, humid and hazy any day of […]

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Healthy Diet: Summertime Cooking Inspiration

Posted on Aug 28, 2015

Happy Friday Friends! I hope everyone had a great week.  Instead of doing a weekly recipe I thought I would post some foodie links that are inspiring me to get in the kitchen and cook.  Last week’s cooler weather reminded me that fall is just around the corner so I feel a particular urgency to cook […]

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PT Tips: ACL Tear Prevention

Posted on Aug 28, 2015

This month’s tip of the month comes from another one of our physical therapists, Kari. A big topic of discussion lately is the rate of injuries in young athletes, especially females. According to data done by SPORTSMETRICS USA, females are 2-10 times more likely to have an injury to a ligament in their knee compared to […]

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Exercise Trends: Fitbit

Posted on Aug 21, 2015

Over the past few years the Fitbit has grown in popularity for the general public as well as athletes with sales of the Fitbit increasing by 150% over the past year. So what makes these little gadgets such a hot item? Let’s start with the different types of Fitbits and what they have to offer. […]

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Healthy Diet: Salmon Salad

Posted on Aug 19, 2015

This salmon salad is another one of my favorite summer dinners.  I think the colors say it all – the corn and cherry tomatoes give it sweetness, the potatoes add creaminess and heft and the green beans, peppers and cucumbers add a satisfying crunch.  A homemade vinaigrette tops it all off with some acidity to […]

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Wisconsin Activities: Cool Down At Your Favorite Wisconsin Outdoor Pool This Week

Posted on Aug 17, 2015

It’s amazing how fast these summers fly by. As we wrap up our summer 2015, be sure to take your last trip to your favorite Wisconsin outdoor pool. Although some of the valley’s best pools have already closed for the season, this week is the final week for the remaining pools in our area. Burn […]

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Exercise Trends: The Truth About CrossFit

Posted on Aug 15, 2015

So we’ve all heard of this new trend called CrossFit. From what many people know, it is a bunch of muscular men and women Olympic lifting weights for what seems like 100 sets. Contrary to what many people think, it’s for more than just a body builder and athlete. CrossFit is a surprisingly diverse program for […]

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Healthy Diet: Grilled Steak Salad with Blue Cheese and Cherry Tomatoes

Posted on Aug 05, 2015

This grilled steak salad is one of my favorite summer dinners.  An easy marinade adds just the right amount of sweet and salty to the meat while the creamy blue cheese, sweet cherry tomatoes and pungent red onion gives it tons of flavor.  I like to use arugula for the greens because I enjoy their peppery […]

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Running Tips: Biker, Runner or Walker?

Posted on Jul 27, 2015

Coming off of my last college track season, I struggled with what to do to fill all my extra time. I had people tell me to try marathons and that never seemed like something that would interest me. There was no way I was going to transition from being a hurdler to a distance runner. […]

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Exercise Trends: Fitness Challenges At Work

Posted on Jul 24, 2015

Here’s a challenge: let’s transition from sedentary to active with the people you spend everyday with. With a little extra push from several of your friends, being active never felt so good. Even if you think you have no time for exercise, think again. There is no excuse not to sneak in some quick body weight exercises […]

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Healthy Diet: 2 Ways to Use Your Tomatoes for Dinner

Posted on Jul 22, 2015

Nothing says summer more than the arrival of the crown jewel of summer produce – the sun-kissed tomato.  If you are stuck using tomatoes in salads then here are two fresh ways to use your tomatoes for dinner instead: Pasta with Tomato Cream Sauce:  Ingredients: 4-6 medium sized tomatoes, cored and chopped (you can peel the […]

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Wisconsin Activities: 5 Wisconsin Summer Hot Spots

Posted on Jul 20, 2015

5 Wisconsin Summer Hot Spots 1. Cave Point County Park: Sturgeon Bay, WI Cave point is a new found attraction in Door County. With lots of camping space and a location on lake Michigan, it is a great place for everyone. If you have trouble finding something to do here, then you must have taken a […]

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Healthy Diet: Garlic Scape Pesto

Posted on Jul 15, 2015

Have you ever seen Garlic Scapes at the Farmer’s Market and not known what they are, much less how to use them?  You can use them to make a delicious garlic scape pesto for your next pizza or pasta dish. Garlic Scape Pesto Ingredients: 10-12 scapes roughly chopped  ¼ cup slivered almonds  ½ cup extra virgin olive oil […]

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Running Tips: Hydration

Posted on Jul 13, 2015

As we get into the peak of the summer hydration is an important thing on our minds. As temperatures climb exercising becomes harder as we lose more fluids through sweat. During exercise, the normal person loses about 2-3 liters of sweat per hour. This leads to body mass losses of around 2-3%. Although this number isn’t that […]

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Exercise Trends: The Evolution Of Workout Clothes

Posted on Jul 10, 2015

Workout clothes or recently coined “active wear” is a big topic of conversation recently. These days, people are wearing less black, gray and blue and more zebra print, polka dots and the most ridiculous patterns I’ve never seen before. I am definitely guilty of following this outrageous new trend, but I’m not the only one. […]

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Healthy Diet: Strawberry Rhubarb Soda Syrup

Posted on Jul 08, 2015

Peanut butter and jelly.  Strawberries and cream.  Dark chocolate and sea salt.  Honey and apples.  There are just some food combinations that love each other.  The two halves are made better when combined into one whole.  I would also include rhubarb and strawberries in this list.  The bitterness of the rhubarb and the sweetness of […]

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Wisconsin Activities: Outdoor fun

Posted on Jul 06, 2015

Yoga in the park: City Park, Appleton Every Wednesday 6pm I was biking past city park last Wednesday and came across a huge crowd of people. I found out later that it was yoga in the park and was shocked that I haven’t heard of it until then. Empower yoga and the Appleton Parks and Recreation […]

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PT Tips: Stay Active No Matter What Age

Posted on Jul 03, 2015

Staying active throughout life plays a crucial part in both mental and physical health. According to the World Health Organization, only 22% of the population 65 years and older continues to exercise regularly and that number splits in half as adults reach the age of 85 years of age. With less time spent exercising, we are putting ourselves at risk for a […]

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Healthy Diet: Carrot and Avocado Salad

Posted on Jul 01, 2015

Last week we roasted beets from Farmer’s Market to make a delicious salad.  This week we are roasting carrots and pairing them with avocados.  I am always on the lookout for different or unusual combinations and this recipe from Smitten Kitchen caught my eye.  The sweetness of the carrots pairs beautifully with the freshness of […]

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Wisconsin Activities: Fireworks, 5ks and the Fourth

Posted on Jun 29, 2015

Firecracker 5K-Kaukauna, WI July 4th If you haven’t done a 5k on the morning of the fourth, you’re doing it wrong. There’s nothing better than putting on your favorite red, white and blue outfit and being active. You can even walk the 5k if you’re not much of a runner and the kids can participate in […]

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PT Tips: Low Back Pain

Posted on Jun 26, 2015

June’s tip of the month is courtesy of Peak’s very own Miles Weber. Here are a couple tips on how to prevent and care for low back pain. 5 Ways To Prevent Back Pain: 1.   Improve your core strength. Your core plays a crucial role in stabilizing your back and although it is often overlooked, it […]

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Healthy Diet: Roasted Beet Salad

Posted on Jun 24, 2015

If there is one thing you can count on all summer long it is the abundance of beets at the Farmer’s Market.  Beets are one of those foods I recently re-discovered.  Up until a few years ago I thought all beets were like the ones you get out of a can: tasteless, slimy and unnaturally red. […]

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Wisconsin Activities: Music Festivals

Posted on Jun 22, 2015

There’s simply nothing better to do with your summer than go to a concert. Country USA: Oshkosh, WI June 23rd-June 27th If you’re one for mud, drinks, and some of the best country singers around- Country USA is definitely for you. It’s certainly not for all music lovers, but if you’re patient enough to wait in the endless […]

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What’s Your Workout: Quick and Easy Summer Workout

Posted on Jun 19, 2015

What is High Intensity Interval Training? High Intensity Interval Training (HIIT), is described as alternating bouts of intense exercise followed by short periods of rest. Why do I love HIIT so much? HIIT  has gained much of its popularity due to fact that it is a fast and effective way to sneak in a workout. It can […]

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Healthy Diet: My Favorite Granola Recipe

Posted on Jun 17, 2015

If you want to cut back on your daily sugar intake, breakfast foods are a good place to start.  Cereals are fast and easy but they easily contain 10+ grams of sugar per serving.  Plus, cereals leave you feeling hungry an hour later because they contain very little protein.  Nowadays I eat plain, whole fat yogurt […]

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Wisconsin Activities: It’s All About Dads

Posted on Jun 15, 2015

When June hits, another Wisconsin summer has officially begun. No, I’m not talking about the endless construction or the copious amounts of cheese curds and beer we will consume, but rather the fun and festivities that are to come. From Cheese Fest to Mile of Music, the Dairy State has something to offer for everyone. Check out our […]

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Exercise Trends: Jogger Strollers

Posted on Jun 12, 2015

Jogging strollers are on a roll at Peak Performance Staying active is a crucial part of life, but is often overlooked by new moms and dads as they try to keep up with their growing children. Although staying active is hard for most parents, the moms at Peak Performance showed me some tricks to balance work, kids, and exercise. The […]

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Wisconsin Activities: Minions Rule at the Fox Cities Marathon

Posted on Sep 23, 2014

Chillax! You’re Halfway There I think it’s safe to say that we went out all out for the Fox Cities Marathon last Sunday.  We invited staff, family and friends to dress as minions from Despicable Me.  We played upbeat music, handed out gel packs and cheered until our voices went hoarse.  It was a great […]

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Running Tips: The Mile Makes a Comeback

Posted on Sep 19, 2014

Distance isn’t the only measure of respect We have all seen them while driving around town: 26.2 or 13.1 bumper stickers that proudly proclaim the running prowess of its occupant. Marathoners are everywhere, or at least that’s how it seems.  Amateur runners are racing longer distances in record numbers.  According to Running USA, a nonprofit […]

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PT Tips: Why Drink Water?

Posted on May 25, 2011

Why Drink Water? Water is the most abundant, yet possibly the most overlooked, substance in the body. It is impossible to sustain life for more than a week without water. It is necessary for the healthy function of all internal organs. Without water your kidneys won’t function well, your brain won’t work properly, your skin […]

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What’s Your Workout: Does Your Bike Fit You?

Posted on May 05, 2011

Small, Medium or Large? It’s not that simple. I bet that everyone reading this blog knows their shoe size, their shirt size and their pant size….but do you know your bike size? Yes, your bike size. A bike should fit you. From personal experience, I can tell you that finding a bike that fits is […]

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Running Tips: Race Shirts – One Size Does Not Fit All

Posted on Apr 28, 2011

5, 10, 20……..? We’ve all got them….countless race shirts from countless races. But do we actually wear them? In my experience, most t-shirts get shoved in a drawer, pulled out only to wear while painting, gardening or performing some other messy chore. Men and Women Are Different It’s not that I don’t want to wear […]

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PT Tips: The Good Posture Challenge

Posted on Apr 22, 2011

What is posture? Posture refers to the alignment of your body with respect to gravity and is an important part of everyday life. It involves holding your body upright against gravity while standing, sitting or lying down. Good posture requires that you distribute the force of gravity through your whole body so no one structure […]

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PT Tips: Nutrition is a Big Problem with a Simple Solution

Posted on Mar 18, 2011

On January 31st the Department of Agriculture and of Health and Human Services released a new set of dietary guidelines for Americans. The guidelines, being both sensible and affordable, provide Americans with the information they need to make thoughtful food choices that emphasize nutrient dense foods and minimize nutrient poor ones. In America, the majority […]

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