February 2024
NEWSLETTER
American Heart Month
Learn what you can do to help us spread heart health awareness. Page 3
Making Lives Better Through Fitness & Wellness
Valentine’s Yoga at West Bank Bring a partner for Yoga & Mimosas or meet someone new in singles yoga! Page 9
Kid-Friendly Programs
NEW classes added to the kids class schedule and upcoming swim lessons! Page 12-13
Saturday Rotations
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American Heart Month Wellness Tip of the Month Beth Munsterteiger - Fit Pro
February is American Heart Month and the Peak is celebrating with health and fitness tips. We share these tips in hopes that members and guests walk out with a day tip that turns into a lifesaver. The following ideas from the American Heart Association’s Wear Red Day are ways to unite with all for a healthier and happier New Year. “Now is your chance. There are many ways you can help save a life, both big and small. 1. Learn Hand-Only CPR. Too many women go without help when suffering a cardiac arrest because bystanders are often afraid to touch them. (The Peak offers CPR classes monthly) 2. Know your numbers. Invite a friend to join you in starting a routine to regularly monitor your blood pressure and help keep the silent killer at bay. (Peak Fit Pros can take routine blood pressures) 3. Join Research Goes Red™. Help more women be seen, counted and represented in cardiovascular research. 4. Make well-being work for you. Take a quiet moment alone to de-stress and practice self-care or reach out to a friend or mental health professional because we know your overall well-being is just as important as physical health. 5. Raise awareness. Wear red and make a donation at WearRedDay.org to support women’s health.”
American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak
HeartSaver CPR/AED Certification | $65 Friday, February 16, 1:30 PM
Basic Life Support Health Care Provider Renewal Certification Classes | $25
smoothies
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.
Basic first aid is taught and select skills are assessed.
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.
Fees include classes and certification cards. Pre-registration at the Front Desk is required and fees must be paid at that time.
To schedule, please email carley carley@peakgreatfalls.com. @peakgreatfalls.com.
HeartSaver FIRST AID Certification | $65 Returning to our schedule in the spring!
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Exercises of the Month GENERAL Training
Jump rope
Demonstrated by Gavinn Green.
Pilates
Hug a tree
Demonstrated by Jen Brown.
YOGA
chaturanga
Demonstrated by Bree Dunlap.
Still unsure of where to start in your fitness journey? New members get two FREE Smart Start Orientation sessions! Talk to our front desk to get set up with a trainer! 4
Partner Cardio Workout Cardiovascular Workout of the Month Jen Brown - Fit Pro
The way this workout works is that Partner 1 does the indicated number of reps of their exercise, while Partner 2 continues their exercise until Partner 1 is done with their reps. They then switch exercises. Partner 1 then continues their exercise until Partner 2 completes their indicated number of reps. Once each partner has done both exercises, rest for 30 seconds and repeat 2 more times. Move on to next round after the 2 exercises have been completed by each partner 3 times. Round 1 Partner 1 – Lateral Box Step-ups (15 each side) Partner 2 – Plank Round 2 Partner 1 – Weighted Bridges (15) Partner 2 – Spider Mountain Climbers Round 3 Partner 1 – Rotational Jump Squat
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Essentials of Proper Stretching Fit Pro Tip of the Month Gavinn Green - Fit Pro A short muscle is a tight muscle, and a tight muscle is a weak muscle. If you have adopted a fitness routine, then stretching has to be part of it! “Gains” and range of motion (ROM) are minimized and stifled if proper stretching is not part of one’s gym regimen. When we workout and cause metabolic stress to our musculotendinous structures (muscle fibers, ligaments and tendons, joint capsules, etc), they shorten and become “tight” if not returned to their original length. If the muscle fibers are not properly stretched back to their original length, the tissue can become scarred or contracted this way, reducing their length. This reduces the muscle’s ability to move through their whole intended ROM (this now makes this muscle ”weak” as it cannot properly perform its intended function. Injury potential! Stifled gains! Frustration! Pain and discomfort!). Additionally, as muscles gain size, or “habitus”, stretching remains important to allow the large muscle mass to move through its intended ROM around a joint regardless of size of muscle fibers moving around it. Not all stretching is created equal... Dynamic stretching are the stretches that are done while moving (not holding for more than approximately 5 seconds or so), or remaining fluid throughout. These stretches are best BEFORE exercise. These allow the involved muscle groups to increase blood flow to these areas, as well decrease stiffness and increase range of motion so they are ready to perform work. If stretches are held too long pre-workout, there is a known and sometimes profound loss of strength, especially in resistance exercises. This is referred to as “stretch-induced strength loss.” Logistics are still not completely understood as to why this happens, but it does. Static Stretching is what we usually think of when thinking of stretching- this involves holding a stretch for 15-30 seconds and repeating this a few times. This type of stretching is essential for post-workout routines as it helps realign muscle and collagen fibers for healing muscle and increases (or returns) ROM (remember muscles become tight if not stretched back out after exercise). While resistance training itself can help improve one’s ROM and flexibility, stretching is key in proper training to aid in muscular growth and recovery, injury prevention, and overall gains in the gym.
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Take Your Performance to the Next Level with Advanced Movement Health Assessments
Dr. Flynn
TODAY'S SCORE
80 See your body in a whole new way with advanced 3D visuals
Objective data that allows you to track your progress over time
A personalized Movement Score customized to YOU
Ask how you can get a full body scan today!
Contact Shanda: shanda@peakgreatfalls.com 7
West Bank Update
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Valentine’s Day at West Bank
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Get more out of your core training with Pilates equipment sessions! Pilates Equipment Small Group Training is specialized to living in Montana. Led by Balanced Body instructors, you will gain full body strength and body awareness allowing you to explore Montana and do your day-to-day activities with more confidence. For ages 14 and up. Members: $49.99/month | Guests: $69.99/month Find out if small group training is right for you! Contact Shanda to get started: shanda@peakgreatfalls.com
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CONQUER YOUR PEAK Discover the benefits of
Small Group Training! What is small group training? Small group training is a hybrid style of training that combines the best aspects of personal training and group fitness for an individualized workout experience in a social setting.
WEEKLY SCHEDULE
NEW TO CONQUER!
FITNESS FUSION
• Community • Accountability • Structure • Retention • Affordability • Variety
FITNESS FUSION - Combines strength training and metabolic training to help you see progressive results. You establish a baseline test entering the program and at the end of you 8 weeks will test out to measure your progress. LES MILLS STRENGTH DEVELOPMENT - Designed to build strength in phases based on strength and conditioning science. Members progress through the essential elements of strength training with slow and controlled movements, functional exercises, and dynamic core work. It’s perfect for everyone from those new to lifting to seasoned pros.
SIGN UP TODAY!
Members: $20/month Guests: $35/month Contact Shanda to get started: shanda@peakgreatfalls.com 11
Kid-Friendly Programs
Swim Lessons
It’s never too late to learn how to swim! Group swim classes are for students of all skill levels, ages 2 years and up. Our program teaches the skills needed to ensure personal water safety while teaching the correct techniques for recrea�onal, athle�c and compe��ve swimming.
Upcoming Sessions March 5 - 28
April 2 - 25
May 7 - 30
Lessons are held on Tuesdays and Thursdays throughout each session. Morning and a�ernoon �mes are available.
Members: $45 per session Non-Members: $58 per session Sibling discounts available!
TO REGISTER:
Visit www.peakgrea�alls.com and download a registra�on form! 12
KIDS it ness F CLASSES 9:00 - 9:30 AM 9:30 - 10:00 AM
NEW!
MONDAYS
Peak Little Movers
NEW!
Stephanie
Peak Little Movers
4:30 - 5:20 PM
NEW!
THURSDAYS
Peak Little Movers
NEW!
Stephanie
Peak Little Movers
Stephanie
Stephanie
Peak Fit Kids
Peak Fit Kids
Travis
Travis
All classes meet at Racquetball/Squash Courts. Clases subject to change based on age attendance and ages present.
PEAK LITTLE MOVERS: AGES 3-5
Focus on getting younger kids excited about fitness and movement while they experience fun activities that include balance, social interaction, motor skills and sensory fun.
PEAK FIT KIDS: AGES 6-12
Every class is different and has a focus on age-appropriate high-energy cardio, flexibility, endurance and strength building. Motivating each child to achieve a love of fitness, while having fun and building friendships.
View the class schedule online or in the Peak App!
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2024 Holiday Hours
President’s Day, February 19 | Main & WBL Regular Hours Easter, March 31 | Main & WBL Closed Memorial Day, May 27 | Main & WBL 5 AM - 2 PM Juneteenth, June 19 | Main & WBL Regular Hours Independence Day, July 4 | Main & WBL 5 AM - 2 PM Labor Day, September 2 | Main & WBL 5 AM - 2 PM Columbus/Indigenous People’s Day, October 14 | Main & WBL Regular Hours Veteran’s Day, November 11 | Main & WBL Regular Hours Thanksgiving Day, November 28 | Main Closed; WBL Special Hours Christmas Eve, December 24 | Main & WBL 5 AM - 2 PM Christmas Day, December 25 | Main & WBL Closed
1800 Benefis Court - Great Falls, MT | (406) 727-7325 Club Hours: Mon-Fri Mon-Fri:: 5 AM-10 PM, Sat Sat--Sun Sun:: 6 AM - 9 PM
401 3rd Ave NW - Great Falls, MT | (406) 604-4334 129
Club Hours: Mon-Fri Mon-Fri:: 5 AM-9 PM, Sat-Sun Sat-Sun:: 7 AM - 7 PM