January 2025
Making Lives
Fitness
Health & Wellness Quest
on a journey to better health for the chance to win $1,000 CASH. Page 2 Group Fitness Check out our ever-changing weekend class schedule for both clubs this month! Page 6-7
Les Mills Functional Strength Conquer Your Peak with this next small group training program for the next 8 weeks. Page 10
THANK YOU to our local sponsors:
Jamie Brook - Fit Pro
It can be difficult to find free time in your busy schedule but it is important to prioritize time for yourself. Schedule your free time into your calendar to make sure it does not get pushed to the side.
Your mental health can be affected by too much time spent on social media and can consume too much of your time that could be dedicated to your healthy habits. Block out set times frames during the day in your schedule for social media and stick to it. This will help to keep control of your free time and avoid time consuming distractions.
Doing a hobby or activity that you personally enjoy can create endorphins, feel good hormones and boost your mood. It can be 5 minutes or 1 hour but the most important thing is that you actually do it. Giving yourself the freedom of doing something you enjoy can make you more resilient to stress and strengthen your physical health by reconnecting with your inner self.
It’s ok to say no. It is wise to set limits on your time and energy to avoid burnout. Setting boundaries is essential for self care and can focus your time on things that bring you joy and relaxation.
Take time to prioritize your self care in 2025!
American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak
HeartSaver CPR/AED Certification | $65
Friday, January 10 | 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.
HeartSaver FIRST AID Certification | $65
These classes will be available again in spring of 2025!
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.
Carley Knudson - Fit Pro
Hey there, I’m Carley here to give you some tips to keep your form and technique in check. I am a Certified Strength & Conditioning Coach through the NSCA, so I will provide proper form, technique, and common mistakes according to NSCA guidelines. It’s important to remember these details to avoid injury and ensure proper muscle engagement while doing these common exercises.
This will be a series of three articles with a total of 5 exercise spotlights over the next few months. This month, we’ll start with some things to remember on leg day! We’re talking about squats and lunges.
Proper Form:
• Place your feet shoulder-width apart or slightly wider, with toes pointed slightly outward (15–30 degrees).
• The bar should rest lower on the rear deltoids, across the spine of the scapula.
• The hands should grip the bar just outside the shoulders, maintaining a secure but relaxed grip.
• Keep your head neutral (not looking up or down). The chest should pushed forward, with the spine in a neutral position.
Proper Technique:
• Begin the squat by pushing your hips back first, then bend your knees. Think of sitting back into a chair rather than just bending at the knees.
• Ideally, squat until hips are at knee level, depending on mobility and ability to maintain proper form. Ensure your knees track in line with your middle toe throughout the movement. Keep all your weight back into your heels.
• Exhale as you rise, but be sure to maintain intra-abdominal pressure (hold your breath, or use a bracing technique during the ascent). Keeping your knees soft at the top, do not lock out your knees.
• Gradually increase the load as your technique improves. Focus on mastering form with bodyweight or light weights before progressing to heavier loads.
• When lifting heavy, consider having a spotter or using safety bars.
Common Mistakes:
• Knee Valgus (Knees Inward): Ensure knees track in line with your toes to avoid unnecessary stress on the knees.
• Back Rounding: Avoid rounding the back, especially at the bottom of the squat, to prevent spinal injury.
• Shifting Weight to Toes: Keep the weight balanced across your foot to your heels, not on the toes.
Proper Form:
• Maintain an upright posture with your chest up, shoulders back, and a neutral spine. Avoid arching your back excessively or leaning forward.
• Keep your hands at your hips or at your sides for balance. For loaded lunges, hold the weights securely in each hand or use a barbell across your shoulders.
• The back knee should lower directly toward the floor, and the front knee should stay directly over the ankle, maintaining 90 degrees with knees.
Proper Technique:
• Step one leg backward, lowering your body until both knees are bent at approximately 90 degrees.
• Ensure you step far enough backward so that the front knee forms a 90-degree angle at the bottom of the movement. If the knee is too far forward, it can strain the joint.
• Front knee should track directly over the toes.
• Your torso should remain upright throughout the movement with the chest lifted and shoulders back.
• When descending in the lunge make sure to come straight down to get 90 degree angle of the knees, not leaning forward.
• To rise back to the starting position, push through the heel of the front foot. Engage the glutes and quads of the front leg while maintaining core stability.
Common Mistakes:
• Knee Valgus (Knee Caving In): Ensure that your knee stays in line with your toes during the entire move ment.
• The torso should remain upright. Leaning forward excessively (especially in the lower back) can strain the spine.
• Make sure front knee doesn’t extend over toes, this causes excessive strain on the knee joint.
Peak West Bank Landing
Break away from routine with rotating classes every Saturday!
weekly: CARDIO & MIND-BODY HIIT, Vinyasa Yoga, and more
Every other week: ELEVATED YOGA Flow using Yoga Swings
Jenna Thorne - Fit Pro
Warm-Up: Dynamic Stretching, 2-5 minutes of light jump rope
Jump Rope Workout
Option 1 - Interval Style (HIIT): Alternate between high-intensity periods of jump rope and recovery periods.
Jump Rope Intervals:
• Round 1: 30 seconds of fast-paced jumping (single jumps or double unders) 30 seconds of slow or rest (walking or light jump rope)
• Round 2: 40 seconds of fast-paced jumping 20 seconds of slow or rest
• Round 3: 50 seconds of fast-paced jumping 10 seconds of slow or rest
*Repeat for 3–4 rounds (depending on your fitness level)
Option 2 - Mixed Jump Rope Drills: Perform 30 seconds of jump rope followed by 30 seconds of rest.
• Perform regular two-foot jumps at a moderate pace. Rest (30 seconds): Walk or light jump rope.
• Alternate between right-foot and left-foot hops (single leg). Rest (30 seconds): Walk or light jump rope.
• High knees while jumping rope (focus on form). Rest (30 seconds): Walk or light jump rope.
• Double unders (or as many as you can do with good form). Rest (30 seconds): Walk or light jump rope.
*Repeat for 3–4 rounds (depending on your fitness level)
Cool Down: After your jump rope workout, be sure to cool down to help lower your heart rate and stretch your muscles.
• Light Jump Rope: Gradually slow down the intensity.
• Stretching (3–5 minutes): Focus on your calves, hamstrings, quads, shoulders, and forearms!
Tips:
• Form: Keep your core engaged, chest lifted, and wrists doing most of the work (not your arms).
• Progression: If you’re new to jump rope, start with shorter intervals and build your endurance over time.
• Intensity: Adjust the pace according to your fitness level—work hard during the high-intensity inter vals, but make sure you can recover during the rest periods.
PEAK FIT KIDS with Travis
Mondays & Thursdays 4:30-5:20 PM
Book your child into class online or in the Peak App! bit.ly/Main-ClassSchedule
Did you know we offer Unlimited Childcare?
Primary Child: $20 | Second Child: $15 | Additional Children: $10 Talk to our Membership team today! Learn more about the Treehouse at peakgreatfalls.com!
Make your next party a
Party bookings get 2-hour use of the pools and Hazelnut studio for up to 15 kids! Chairs and tables are provided, and more children may attend for an additional cost. Availability Saturdays: 10am-12pm | 1-3pm | 4-6pm Sundays: 1-3pm | 4-6pm Call us to book your party! (406) 727-7325 Children’s and Aquatics programming are available at Peak Health & Wellness Center!
