Tahoe Center for Health & Sports Performance

Dedicated to restoring and optimizing your health and performance

Center

The Tahoe Center for Health & Sports Performance mission is dedicated to restoring and optimizing your health and performance. Whether you are a first-time exerciser, a weekend warrior, senior citizen, recovering patient, elite athlete or just looking to improve your overall health, we can customize a program for you.

As part of the Tahoe Forest Health System, we offer services that include a sports performance center, an athlete training center, physical therapy and rehab services, a fitness center and integrated health services. Our combination of services has a wellness and education focus for our clients, patients and participants. Located in Truckee, California we offer services to members of our community but also to individuals traveling or visiting the Lake Tahoe area.

Fitness Center

Our medically integrated Fitness Center is open to the public. Whether you are a beginner, an avid exerciser or somewhere in between, our professional, certified staff is here to help you improve your overall health and optimize your performance. We offer a safe, friendly and comfortable environment to workout in. With our state-of-the-art equipment including cardiovascular, strength training, free weight, and balance and flexibility equipment, we will get you exercising safely and effectively. We are much more than just a "gym", in fact we offer a wide variety of health and wellness programs and a systematic progression program for all levels of athletic ability.

Hours Of Operation

Monday - Thursday 5:30am - 8:00pm
Friday 5:30am - 7:00pm
Saturday 8:00am - 4:00pm
Sunday 8:30am - 12:30pm

Memberships

Membership includes access to:

Types of Memberships

3 month, 6 month, and annual memberships are available as well as daily passes, and 6 and 10 pack punch cards.

Group Exercise Classes

Add variety to your exercise routine with one of our dynamic group exercise classes. We offer a wide range of activities to meet your needs and interests. Group exercise classes are complimentary with a Fitness Center membership, or may be purchased on a drop-in basis.

Personal Training

Do you ever find yourself wandering around a fitness facility - not sure of what to do next? Have you reached a slump in your program? Let our personal trainers provide you with the guidance you need. Our personal trainers are experts in assessing your individual needs and health considerations. Together we will design a program that is motivating, safe and enjoyable. Our professional staff will make sure that you are exercising effectively and appropriately to meet your fitness goals. Personal training sessions may be purchased on an individual basis or in discounted multiple visit packages.

Pilates

Pilates Mat

Alignment is the key to success! Pilates consists of developing core strength and flexibility which allows for achievements in muscular balance, core strength and flexibility.

Pilates Reformers Small Group Classes

Reformers are a tremendously versatile apparatus supporting a full range of abdominal, back, leg, shoulder, and arm exercises. They provide strengthening, lengthening and balance to your wellness routine. These small group classes are an excellent way to get an incredible workout!

Pilates Reformer Personal Training

Let our Pilates one-on-one training help you meet your specific needs and goals. This is ideal for individuals with chronic problems or for athletes seeking to fine tune their level of performance.

Pilates sessions may be purchased on an individual basis or in discounted multiple visit packages.

BODY BOOT CAMP

ENLIST Today! This 6 week Body Boot Camp will whip you into shape! Body Boot Camp will shake up your exercise routine so you will see noticeable changes to your body! At the beginning of camp, you'll receive a consultation with an exercise physiologist. You'll be held accountable through your Boot Camp report card tracking your weekly progress. Overall results are tracked through initial and post camp measurements.

Call 587.3769 for schedule and rates.

Re-Fit-Beginners Exercise Program

Join our NEW beginners exercise program and work in a small, safe group setting with a certified personal trainer utilizing strength machines and cardio equipment.

This 8 week personalized program meets twice a week and includes an individual 30 minute start-up consultation and exercise prescription from an Exercise Physiologist.

Learn how to exercise safely and effectively to make the most of your workouts. We'll keep you on track!

Call 587.3769 for schedule and rates.

General Fitness Assessments

The exercise assessment is a simple and valuable tool for everyone. Our exercise physiology staff will assess your cardiovascular fitness through a treadmill or bike test. We will also measure upper body strength, flexibility, body composition and your wellness profile to gain a more complete understanding of your overall fitness and health status. You will receive an interpretation that includes age-related normative values to help you understand how you are doing and where you may need to improve. We will develop a customized exercise prescription for you using specific training heart rate zones and appropriate exercises to maximize your work-outs and reach your optimal fitness.

Assessment Options

 

Weight Loss

Weight Loss Clinic

This 8-week program is an intense weight loss program offering support and monitoring with low calorie meal plans tailored to fit into each individual's lifestyle. Each participant receives an individual assessment and program designed by an dietitian and exercise physiologist as well as weekly group educational classes with topics in behavior modification, nutrition and physical activity. All participants receive 8 weeks of the bodybuggtm, the personalized tracking device that records the calories you burn and consume each day. (See more on the bodybuggtm below.)

Individual Weight Loss Programs are also available and can start at any time, call 587-3769 for details.

Weigh to Go

Need some on-going help to keep you on track? This is the "weigh" for you - weekly meetings include an educational topic, motivation to help you achieve your goals and a weekly weigh-in to help keep you honest!

bodybuggtm

We have cutting edge technology and assessments available to truly monitor your progress. Get BUGGED!-It's the ultimate secret weapon to effective weight loss and weight management! The bodybuggtm is a personalized tracking device that records the calories you've burned each day and provides an online tracking system to record your daily food intake. Knowledge is power. You will find out exactly how many calories you are burning in a day and can make needed adjustments to your diet and exercise based on your individual weight loss goals.

Body Composition Assessment

Body composition testing determines the ratio of lean body mass to fat body mass. Relying on the scale to track fat loss isn't the best way, as the scale doesn't tell you how much muscle mass you have. Too much fat can lead to health problems like heart disease, diabetes, high cholesterol and other serious conditions. If you keep your body fat within a reasonable level, you'll be healthier and, of course, slimmer.

 

Nutrition Services

Whether your goal is to lose weight, manage your cholesterol and blood pressure, navigate through menopause, or prevent other chronic diseases, our professional registered dietitians will help design a nutritional program to meet your needs. Counseling with a registered dietitian can help you reach and maintain your peak health, decrease doctor visits and reduce prescription drug costs. In addition to your personalized diet recommendations, the dietitian will provide an action plan to incorporate foods that may provide therapeutic benefits for your health concerns including:

Nutritional Consultations

Our professional registered dietitians will design a customized nutritional program to meet your needs!

Mastering Your Metabolism

Everyone has a unique metabolic rate. We all differ depending on our age, height, weight, body composition and genetic predisposition. By measuring the amount of oxygen you consume at rest we can predict how many calories you are burning in a day and how that relates to your daily caloric intake. The key to weight loss is to understand how many calories you need each day for daily activities and for exercise.

This package includes:

Nutrition 101 workshops

Led by a registered dietitian, these 4-week workshops are held every other month giving participants key nutrition information they need to improve their overall health and well being.

 

Supportive Care Programs

Tahoe Forest Health System offers classes and support to aid in your current and post care recovery and rehabilitation. Special classes have been tailored to meet the needs of Cardiac, Pulmonary, Cancer, Diabetic and/or Senior patients. These programs are supervised by nurses, registered dietitians, and exercise physiologists, and are based on an individualized, medically monitored exercise plan, nutrition, and lifestyle.

Support Groups

Finding comfort and support from others who share your same health concerns can make an enormous difference in the healing process. Please join us for these free monthly Support Groups sponsored by Tahoe Forest Health System.

For more information, dates, times, and locations please call the numbers listed below or visit www.tfhd.com.

Cancer Support Group 582.6450
Look Good Feel BetterŪ 582.6450
Diabetes Support Group 582.0293
Celiac Disease Support Group 587.3769
Grief Support Group
Truckee and Portola locations. 		582.3534

Diabetes Education

Pre-diabetes and/or Metabolic Syndrome Individual sessions with a medical nutrition therapist, or a certified diabetes educator to learn early intervention strategies to help prevent diabetes. Includes a 3 day diet analysis.

Diabetes Self-Management Training Program

Whether an individual has just been diagnosed with diabetes, or has been living with diabetes for years, learning to self-manage the condition is key to living a healthy life and an essential component of diabetes treatment. Patients receive education from Certified Diabetes Educators and a team of multidisciplinary instructors. This self-management education program has been recognized by American Diabetes Association. Group classes are offered every other month and cost is covered by Medicare and most private insurances with a physician referral.

For more information or to sign up please call 582.0293.

Cardiac Reconditioning Program

The Cardiac Reconditioning Program offers exercise for Cardiac Recovery, Pulmonary Rehab, Seniors, or anyone needing to work with nurses and exercise physiologists for an individualized, medically monitored exercise plan. Individuals actively monitor their own progress, keeping involved in personal health and fitness development. This process provides encouragement and support to help maintain a new, positive and healthy lifestyle.

Silver Steps for Seniors

The Silver Steps program is a personalized 12-week fitness program designed especially for seniors. The benefits of the 3 day a week class includes: increased quality of life, greater enjoyment of everyday activities, and lifestyle counseling to reduce health risk factors.

For more information on Cardiac Reconditioning or Silver Steps please call 582.3285.

Exercise For Energy For Current And Recovering Cancer Patients

Tahoe Forest Cancer Center offers a FREE 6-week class for cancer patients offering guidance, support, and useful tools to return to and maintain health and wellness. The class will incorporate strengthening, stretching, breathing, balance, cardio, and wellness education. All classes are taught by physical therapists, exercise specialists and registered dietitians, and will give you the tools you need in a supportive, supervised environment. Wellness Education topics include: foods that fight cancer, trouble shooting GI problems, stress/ biofeedback, yoga demonstrations, lymphedema prevention, and core strengthening.

For more information or to sign up please call 587.1062.

Prenatal Program

This program is designed to teach Lamaze-based childbirth preparation and to provide parents-to-be with information on pregnancy, labor and delivery, breastfeeding, car seat safety, and newborn information.

Prenatal Options

Pre-registration is required. Please call 587.3769.

 

Sports Performance

Sports Performance Speaker Series

This FREE monthly speaker series offers a variety of topics to the community including:

The Speaker Series will be held at the Tahoe Center for Health and Sports Performance, 2nd Floor.

Please call 587.3769 for dates, times, and topics.

Clinics And Workshops

Tahoe Center for Health and Sports Performance hosts a variety of clinics and workshops for beginners and advanced athletes, including cycling, running, golf, skiing and swimming.

Please call 587.3769 for dates, times, and topics.

Group Training For Optimal Sports Performance

Sports Performance training is a small, group training program for 4-8 athletes. Sessions are held weekly for 6 weeks for 1.5 hours. These detailed training sessions will offer each participant customized training for sport specific movements. Each week you will have a high quality workout personalized by a highly trained sports performance professional. Pre- and post-session evaluations will be conducted to measure your progress.

Sports Performance trainers use a proven world class methodology that has helped champions in every sport. Training takes place in our state-of-the-art sports training room with cutting edge equipment. Training is available for many sports; soccer, cycling, basketball, running, skiing and more. Clinics can be customized and offered to groups off-site as well. We will come to you!

(Minimum of 4 people, maximum of 8 people for group sessions)

Athletic Testing For Optimal Sports Performance

V02 Fitness Test

Whether your goal is sports performance, general fitness or weight loss, knowing your individual response to exercise will give you the tools (heart rate zones) you need to obtain optimum results. Knowing your exact heart rate zones will help you to increase your ability to burn fat and calories, lose weight and inches, improve cardiovascular endurance, enhance athletic performance, and optimize your health. This fitness test is excellent for triathletes, runners, cyclists, rowers, cross-country skiers, and other athletes. The V02 test will also determine your anaerobic threshold (AT). Knowing your AT heart rate zones and training in them is the single most important thing that an endurance athlete can do to improve performance.

Functional Movement Screen

The Functional Movement Screen (FMS) is a screening process that can be the first line of defense in injury prevention. The FMS screening is made up of seven tests that assess, document, rank and categorize functional movement patterns. The screen attempts to pinpoint weak areas in an individual's movement patterns to then allow for improved exercise prescription and performance.

30 minute and 60 minute screenings are available

Testing For Optimal Sports Performance

Body Composition Assessment

We offer skin caliper body fat testing. In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. As you exercise you gain muscle mass so actual body weight is not always a good indicator of fat loss. Your percentage of body fat is a much better indicator of your overall body composition. Learn what your current body fat percentage is with this assessment.

Nutrition and How to Optimize Your Peak Performance

Balancing the right food into both your exercise program and your hectic lifestyle can give you more energy, and make your workouts much stronger. Learn from a registered dietitian how nutrition and exercise can maximize an athlete's potential. This is designed for recreational or professional athletes who want to learn how to enhance their power by eating right for strength and endurance.

One hour consultation including a 3 day diet analysis.

Enhanced Sports Performance Test Packages

All sports fall into two performance types, endurance sports (such as running, cycling, rowing, cross-country skiing) or stop and go sports (such as soccer, basketball, baseball, alpine skiing etc.) Each category requires a unique set of skills and abilities. Our programs are designed to assess your ability to perform and give you tangible results and a method to improve your performance, all done in a single visit.

Endurance Sports
Base Endurance Package
Time requirement 1.5 hours
  • VO2 Test
  • Anaerobic Threshold
  • Body Composition Assessment
Cycling Package
Time requirement 3 hours
Base Endurance Package plus:
  • Functional Movement Screen
  • Biomechanical Bike Fit
Running Package
Time requirement 3.5 hours
Base Endurance Package plus:
  • Functional Movement Screen
  • Biomechanical Running Analysis
Anaerobic Sports ( Stop and Go sports )
Base Power Package
Time requirement 2 hours
Sport Testing:
  • Anaerobic Power Test (Broad, Vertical or Box Jumps)
  • Upper Body Strength Endurance (Push up Test or Pull Ups)
  • Agility Tests (5-10-5 Test, T Test or Hex Jump)
  • Functional Movement Screen
  • Body Composition Assessment
  • Wingate Test - Anaerobic Power Test
Power Plus Package
Time requirement 3.5 hours
Base Power Package plus VO2 Test

 

Community Health Education

We want our community to be as healthy as it can be. The Tahoe Center for Health and Sports Performance offers a number of special wellness programs throughout the year in conjunction with the Tahoe Forest Health System. These events give us the opportunity to provide the community with in-depth preventative education in the form of lectures, health screenings, clinics and health fairs. Our local physicians and health professionals team up to provide you with the latest research in their specialty areas helping you become a more well informed health consumer.

Nutrition Coalition

Led by the Tahoe Center for Health and Sports Performance, this coalition has combined the efforts of our local Social Service Agencies, Truckee Tahoe Unified School District, physicians, business leaders and parents. Our mission is to implement education and programs that promote nutrition and physical activity for the children and parents of our community through a collaborative effort of people and resources. This past year we received funding from the Tahoe Truckee Community Foundation's Queen of Hearts, the Tahoe Truckee Excellence in Education Foundation and the Alpine Winter Foundation.

Health Talks

A FREE monthly speaker series to keep you informed on medical topics featuring local and visiting physicians and health practitioners held at the Incline Village Community Hospital.

Please call 775.888.4204 for more information.

 

CPR / Firstaid & AED Certification

CPR / Firstaid And AED (Automated External Defibrillator) Certification

Private Classes are available. Please call for information. If your group or business would like a private class we can put one together just for you. Come to our facility or we'll come to your worksite. Choose from Adult/Child/Infant/CPR, Basic First Aid/ use of an AED (automated external defibrillator) or choose a combination of them all.

Adult CPR and AED

This CPR course fits the needs of most businesses and lay rescuers. This class covers how to handle sudden cardiac arrest in adults, adult choking victims, and certifies participants in Adult CPR and the use of an AED (automated external defibrillator).

Healthcare Provider CPR (New and Renewal Course)

This course is the Healthcare Providers Basic Life Support new and renewal certification for the general public. The course meets the American Heart Association requirements for Basic Life Support for Healthcare Professionals. 1 and 2 rescuer CPR, adult and pediatric CPR, and covers foreign body airway obstruction in all ages, barrier devices and use of an AED (automated external defibrillator). New Certification and "Renewal Only" programs offered.

(RENEWAL ONLY, MUST HAVE A CURRENT CARD)

Pre-registration is required, please call 587.3769 for course dates and times.

10710 Donner Pass Road, Truckee 25 Tahoe Blvd. Suite 106, Incline Village, NV

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