Peak News: August 2024 by peakgreatfalls

August 2024

Making Lives Better Through Fitness & Wellness

HeartSaver & BLS Certifications

Get certified at the Peak! Learn what to expect and how to sign up for class.

Page 4

Myzone Challenges

Our Beat the Heat and Olympic Challenges are happening now! Page 9

Swim Lessons

Back to school and back to the poolSpace is limited, so sign up now! Page 10

Saturday Rotations

Cardio & Ab Blast

Cardiovascular Workout of the Month

Tabitha Bury - Fit Pro

While it’s back-to-school time for a lot of you out there, it may also be back-to-the-gym time, too! Many of us take a hiatus from our regular fitness routines to make time for summer vacations and outdoor recreation. With our schedules falling back into the norm, we’ve prepared a high-energy cardio and ab routine to get you back into the swing of things.

Always warm up before your workout and stretch when you’re all done!

Cardio & Ab Blast: 40 seconds of each exercise followed by a 20 second rest. Complete 4-5 sets of each exercise.

• Bosu ball mountain climbers

• Side shuffle with a burpee (5 shuffles, burpee, 5 shuffles in the opposite direction, burpee)

• Kettlebell swings

• Rainbow ball slams

• Jump rope

• Reverse crunches

• Plyometric step ups (step up with a knee drive and a hop, if you can)

• Hollow hold

HeartSaver CPR/AED Certification | $65

Friday, August 30, 1:30 PM

Classes include adult, child, and infant certifications. Participants can take any or all modules. We teach and test skills on how well students use an AED, and how well they perform compressions and give breaths. Participants practice compressions and breaths with and without a mask. If participants cannot kneel on the floor we will set up tables.

smoothies

HeartSaver FIRST AID Certification | $65

Tuesday, August 20, 4:30 PM

Basic first aid is taught and select skills are assessed.

Take both HeartSaver classes in one month for only $100!

Fees include classes and certification cards. Pre-registration at the Front Desk is required and fees must be paid at that time.

Basic Life Support Health Care Provider Renewal Certification Classes | $25

Healthcare Provider classes and skills testing is available at the Peak Health and Wellness Center. The Healthcare Provider BLS classes are scheduled as needed. The Heartcode BLS skills check-off is also available and usually lasts a half hour. You complete the online component that includes the written test and then call to schedule your skills checkoff.

To schedule, please email carley@peakgreatfalls.com.

Exercises of the Month

GENERAL Training farmer’s carry

Demonstrated by Kyle Bourg.

Pilates saw

Demonstrated

Joe Dauner. YOGA

Demonstrated

Shanda Leritz.

West Bank Update

SATURDAY CLASSES AT

THE PEAK

WEST BANK LANDING

Small Group Training

WEEKLY SCHEDULE

Get better results faster in small classes with individualized attention from fitness professionals!

Stay Hydrated!

Wellness Tip of the Month

Kia Mathews - Fit Pro

We are always told to stay hydrated. I tell my students every day as they leave my classroom: Be good, stay hydrated. But how hydrated do we really need to be? Is there a good way to stay hydrated? There are all kinds of calculations you can do to figure out how much water you need, but the basics are as follows: take your weight, divide it in half, and that is how many ounces you need on a normal day where you are not exerting yourself. For example, if you weigh 160 pounds, aim for 80 ounces (10 cups) of water per day.

Timing your hydration. Ideally, try to get your first 8 ounces of water in the first hour after waking. Aim for consuming half of your daily total before you reach the midpoint of your waking day. If you are working out, or going to be out in the heat, add in a liter (approximately 32 ounces/4 cups) of water per hour you are working out or in the heat, and front load with 8 ounces of water in the hour prior to exertion in addition to your daily intake.

This may seem like a lot of water, but remember that much of the food we consume contains water, especially fruit and vegetables. Think about the non-water drinks you consume also. Fruit juice without added sugar counts toward your hydration goals. Caffeine and alcohol consumption can lead to dehydration, so account for that as well. The general rule of thumb is one serving of alcohol or caffeine needs to be replaced with 8 ounces of water.

But, I forget to drink water through out the day. This is difficult, especially if you aren’t used to drinking water steadily through your day. Depending on what you do, build it into your schedule. Every time you open your email, drink some water, every time you send an email, drink some water, waiting on hold, hanging up the phone, between classes, at stoplights, etc. drink some water. The more it is in your schedule, the easier it will be to hit your goals.

What about energy drinks? These often have caffeine, and may therefore require you to drink extra water to counteract the dehydrating aspects.

Electrolyte drinks like Gatorade and Powerade often have many other ingredients that you don’t need, so here is an alternative recipe for an electrolyte drink: 2 quarts water, 1/2 cup citrus juice (adjust to taste), 1/2 cup honey, 1/2 teaspoon sea salt. Stir/blend together until salt and honey have dissolved. If you do not want to use electrolyte drinks, but are drinking as much or more water as you should be, you still need to add a pinch of sea salt or a bit of honey to your water at a few points throughout the day, because even if you are not sweating, you will lose electrolytes as the water flushes your system.

Can you overhydrate? Yes, this is called water toxicity or water poisoning. It rarely occurs just from drinking too much water, there are usually kidney issues, medication factors, etc. involved.

Keep in mind that if you are going from being underhydrated to jumping right in to “fully hydrated” that you may need to get up several times in the night to use the bathroom, but this should regulate itself and even out as your body gets used to being hydrated.

What about during cold weather? You may need even more hydration during cold weather because we expel more moisture in our exhales when it is cold, and our body must work harder to keep everything warm and damp inside. We also tend to forget to drink as much water when it is cold out, because we don’t notice that we are feeling thirsty as much when it is not hot.