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Summit Rehabilitation and Wellness Center is owned by JJ Birden, Jane and Dave Burnett. Our staff makes a huge impact on our ability to carry on our mission:

Summit Rehabilitation and Wellness Center strives to provide the finest treatment, specialists and facilities in an optimal environment to enhance a person’s health and fitness.



The average adult eats close to one million calories a year. Despite this huge number, most healthy people are able to maintain a relatively constant body weight over years and decades without much conscious effort. When "calories in" equals "calories out," a state of energy balance is achieved and body weight remains constant.

Energy balance is driven by a common law of physics: Energy cannot be created or destroyed. Energy must be either used or stored. When "calories in" is less than "calories out," a state of negative energy balance occurs and body weight decreases. In contrast, when "calories in" is greater than "calories out," a state of positive energy balance occurs and body weight increases. Overweight is the end result of a mismatch between "calories in" and "calories out," that is produced by multiple, interrelated causes including genetic, cultural, and hormonal factors.


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"Calories In"

Food provides calories (energy) for the body in the form of carbohydrate, protein, alcohol, and fat. Any calories from food that are not used immediately for energy production are stored. Each source of calories is unique in the way it is used and stored by the body.

Carbohydrate is usually the main source of energy for the body. Carbohydrate contains four calories per gram. Carbohydrate is stored in the body as glycogen. The body can only store limited amounts of carbohydrate as glycogen.

Protein is used by the body to build and maintain body tissue and to regulate body processes. Protein also contains approximately four calories per gram, but protein is rarely used by the body for energy. Like carbohydrate, the body can only store limited amounts of protein.

Alcohol, although not a major source of energy for the body, contains seven calories per gram. When alcohol is consumed, it is immediately used as fuel and is not stored in the body. Alcohol may contribute to the storage of fat by causing fat that is eaten to be stored rather than used as fuel.

Fat is the most calorie-dense of the nutrients. It contains nine calories per gram. Body fat is the preferred way to store energy. Unlike carbohydrate and protein, the body is very efficient at storing the fat you eat as body fat. The body has an almost unlimited capacity to store fat.

"Calories Out"

Counting the calories provided by the food you eat tells you your "calories in," but to balance your energy you also need to know your "calories out." The body uses (or burns) calories in three ways:



The body uses calories to digest, absorb, transport, and store food. This process is called the thermic effect of food. Typically, the thermic effect of food represents only about 10 percent of the "calories out." However, the precise number of calories used to process the food you eat is primarily influenced by the type of food you eat. The thermic effect is higher for protein and carbohydrates than for fat. That is one reason why it is much easier to gain weight from excess calories from fat than from excess calories from carbohydrates. Eating a low-fat diet is important for weight loss and weight management.



The body uses calories for physical activity. Physical activity includes exercise as well as all other activity that uses muscles for movement, including fidgeting and even breathing. Because most physical activity is voluntary (you choose to be active or sedentary), it is the most variable part of "calories out" in the energy equation. The number of calories burned during physical activity and exercise varies from individual to individual and from day to day. Calories for physical activity may represent less than 20 percent of "calories out" for a sedentary person or more than 30 percent of "calories out" for someone who is very physically active. Calories for physical activity depend upon the type of activity, intensity (how hard you exert yourself), and duration (minutes) of the exercise. Even though physical activity represents 20 to 30 percent of total “calories out,” it is an integral part of weight management.



The body uses calories to sustain life. Resting metabolism provides the energy the body needs for pumping blood through the body, inhaling and exhaling air, maintaining body temperature, sending and receiving nerve impulses, thinking, and making important chemicals in the cells. Resting metabolism occurs in a continual process throughout 24 hours a day and remains relatively constant over time. Resting metabolism is the largest component (typically 60 to 70 percent) of "calories out" in the energy equation.

Americans may eat too much fat overall, but 90 percent of us don’t consume enough of the fats that are good for us. You should consume green leafy vegetables, flax seed and walnuts, while cutting out as much animal fat and hydrogenated vegetable oil as possible.





Our passion is your key to success: Summit Rehabilitation and Wellness Center strives to help you live well through implementing healthy life style changes that become an enjoyable part of your daily routine. Our staff will work hard to provide quality communication between you and us, increasing your ability to reach your goals. A successful fitness coach – client relationship is built on trust, guidance, and communication between two individuals. This interaction will play a key role in your success.


(If answered correctly you will be included in a drawing for a free one hour massage).

Healthy intake of water during 60 minutes of moderate exercise

A. 8 ounces
B. 24 ounces
C. 12 ounces
D. none, drink milk

Answer here