January 2024
NEWSLETTER
Health & Wellness Quest
Gather your team and embark on a fitness journey for the chance to win $1,000 CASH! Pages 2-3
Making Lives Better Through Fitness & Wellness
West Bank Update
Check out Saturday Class Rotations for the month and our MUV SGT presale! Pages 4-5
Wear Red Day
Wear RED with us and learn how to stay heart healthy on February 2. Page 8
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Healthy Holiday Hydration Wellness Tip of the Month Charla Brearley - Fit Pro
How much water are you drinking a day? How many cups of coffee do you drink in a day? Are you getting a sufficient amount of water? Hydration is an important and often overlooked marker in health. Staying hydrated helps to ensure that our bodies are functioning optimally and our blood volume is sufficient. In the winter months, it is easy to get dehydrated and not realize you are in a hydration deficit. The same three ways we lose water in our bodies in the warmer months we also lose in the winter months; respiration, sweat and urination. It may be harder to tell in the winter months as our bodies aren’t sweating nearly as much as they do in the warmer months. Some key indicators that you need to drink up are the color of urine; is it darker yellow or amber? How often are you urinating? Approximately every 3-4 hours for a total of 6-8 times a day, is how often you should be visiting the restroom. How’s your skin/lips looking and feeling; if they are they dry or chapped you may need to increase your water intake. Are you concentrating at your best? Feeling tired, poor memory and difficulty focusing can all be signs of inadequate hydration. On average, men should drink 3.7 liters or 125 ounces of water a day, women should drink 2.7 liters or 91 ounces of water a day and yes, even adolescents have a recommended amount they should drink. 4-8 year olds need 40 ounces, 9-13 year olds need 56-64 ounces, and teens 14-18 years old should drink 64-88 ounces. So let me ask you again, are you drinking enough water? Hydrating properly can be a struggle. Our morning ritual can actually leave us at a water deficit. Coffee, like other common drinks we like to partake in, are more often than not a diuretic. To help minimize the loss of water in the morning, try drinking a glass of water before you have your coffee and drink an additional two cups or 16 ounces of water for every cup of coffee you have. Having a holiday party? Hydrating before the event is a great idea, and try applying the one-for-one rule during your celebration. (One glass of water for every one alcoholic beverage). One other drink that is commonly consumed and also a diuretic is... your soda, pop or cola. However you call it, when you enjoy that carbonated beverage remember this, it takes 32 glasses of water to flush out the acid from one 12 ounce can. But that’s beside the point, a little fun fact. While your soda can deplete you of necessary hydration, remember to apply the one-for-one rule here as well. For every one soda you drink, drink one glass of water.
“Are You Drinking Enough Water during Winter Months?” American Heart Association News, 19 Dec. 2019, www.heart.org/en/news/2019/12/19/are-you-drinking-enough-water-during-winter-months. Bilek, Adrienne. “Hydration in Cold Weather.” Penn State Extension, 16 Feb. 2022, extension.psu.edu/hydration-in-cold-weather#~:text=As%20the%20temperatures%20begin%20to,urination%2C%20even%20in%20 cold%20weather. “Can Other Drinks/Beverages Replace Water?” APEC Water Systems, www.freedrinkingwater.com/water-education/quality-water-replace.htm. Accessed 27 Dec. 2023.
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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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West Bank Update
NEW TIM
E!
HIIT Mix - HIIT (High Intensity Interval Training) is the #1 fitness trend in the world. HIIT Mix is a workout style comprised of short work periods followed by short rest periods. Using HIIT mix, you’re going to burn the most calories in the shortest amount of time! Vinyasa Yoga - If you’ve never done Yoga, this class is for you! Basic level moves that you can expand on if you like. Even if you have Yoga experience you will be challenged with progressions. LES MILLS BODYBALANCE - A new generation yoga class that will improve your mind, your body and your life. Expect to bend and stretch through a series of simple yoga moves, Tai Chi and Pilates while working on reathing control throughout the exercises. LES MILLS BODYCOMBAT - A high-energy, martial arts-inspired workout that is totally non-contact. Punch and kick your way to fitness and burn up to 570 calories in a class. No experience needed. Learn moves from Karate, Taekwondo, Muay Thai, Boxing, Capoeira and Kung Fu. Release stress, have a blast and feel like a champ. Bring your best fighter attitude and leave inhibitions at the door.
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WEEKLY SCHEDULE
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Exercises of the Month GENERAL
Brige
Demonstrated by Crystal Skinner.
Pilates
Tail Wag
Demonstrated by Jamie Brook.
YOGA
awkward pose Demonstrated by Sage Guinn.
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! 2
Bodyweight Cardio Cardiovascular Workout of the Month Tabitha Bury - Fit Pro
Try this 30 minute bodyweight cardio workout that you can do anywhere or anytime. Perfect for when you’re traveling or when you just need to squeeze in a little something because you’re crunched for time. 3 rounds: 45 seconds of work, 15 seconds of rest. 1. 2. 3. 4. 5. 6. 7. 8. 9.
Jump lunges (To make this low impact, do static lunges.) Push-ups Low plank Jump squats (To make this low impact, do squat-to-calf raises.) Bear crawls Jack knives High knees Single leg glute bridge (Don’t forget both sides!) Mountain climbers
Wear RED on Feb. 2 and visit our Fit Pro tables.
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Enter to win a MyZone belt just for stopping by!
Build Sustainable Fitness Habits for the New Year Fit Pro Tip of the Month Shania Parker - Fit Pro
As we welcome the New Year, the desire to prioritize our health often takes center stage. Whether you’re a seasoned fitness enthusiast or a newcomer to the world of workouts, the key to success lies in building sustainable habits for our body and our minds. Here are some tips to help you start and stick with a new fitness routine throughout the year. 1.
Set Realistic Goals: Let’s begin by setting achievable and realistic goals. Rather than fixating solely on physical transformations, consider setting intentions that foster mental wellbeing as well. Whether it’s limiting your screentime, improving your endurance, or practicing gratitude, setting small, attainable goals will keep you motivated and help you feel successful.
2. Create a Manageable Schedule: Life can be hectic, especially in the early months of the year. Design a workout schedule that aligns with your daily routine. Balancing exercise with moments of relaxation, whether through a walk outside, stretching, or meditation, contributes to a well-rounded approach to health. It’s better to start with a manageable schedule and gradually increase intensity, rather than overwhelming yourself from the beginning and feeling like you failed. Set yourself up for success. 3. Embrace Variety: Diversify your workouts to engage both your body and mind. Alongside exercise explore other types like gentle yoga, dance or others that promote stress reduction and mindfulness. The synergy of physical and mental engagement is a powerful combination. 4. Find a Support System: Seeking support extends beyond physical fitness. Share your mental health goals with a trusted friend or family member. Having someone to talk to about the goals you set forth provides support and strengthens your commitment to overall well-being 5. Celebrate the Small Wins: Acknowledge not only physical accomplishments but also moments of mental resilience and clarity. Reflect on how your fitness routine positively impacts your mood, stress levels, and overall mental health. Celebrate these victories no matter how small they may seem. Remember the goal is not just to start a fitness routine but to build a sustainable and enjoyable lifestyle. Here’s to a fit and fantastic New Year!
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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 10
2024 Holiday Hours
New Year’s Day, January 1 | Main & WBL 5 AM - 2 PM Martin Luther King Jr. Day, January 16 | Main & WBL Regular 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 New Year’s Eve, December 31 | Main & WBL 5 AM - 2 PM
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