Cat /Griz CYCLE 90
FRIDAY, NOVEMBER 22, 5:00 - 6:30 AM Pie an Instructor! WIN a FREE Month of Membership!
Starting New Routines
Fit Pro Tip of the Month
Charla Brearley - Fit Pro
Are you new to the gym scene?
Not sure what to do?
Embarrassed to ask for help?
The best thing you could have ever done was sign up to be a member at the Peak, seriously! All the trainers are here to help you succeed and reach your goals. We want to celebrate with you.
Here’s a few tips for trying it out solo :
• If you are a new member, sign up for your complimentary Smart Start sessions. You get 2 hours with a trainer to go over goals, assessments, and the where, what and how to use the equipment.
• Start slow; always warm up and cool muscles down properly.
• When beginning, try to make your plans compliment your life. 2-3 hours a week is ideal for starting out but if you have a job, kids, pets, a spouse, etc. adding 2-3 hours into a busy week may be hard. So start with a commitment of smaller sorts, if 30 minute increments are more attainable, then that’s where you start.
• Progress takes time, on average 2-6 weeks is the estimate for seeing a difference in your body. Your friends and family may notice before you, so gauge your progress on how you are feeling.
• There’s no best time for a workout. Everyone is unique! Yes, there are studies that say 7:00amis the best time for a workout to improve sleep, and burn more fat. Truth is, that isn’t always a realistic time for most people. If you enjoy an early morning workout, you are usually done by that time and home prepping for work and getting kids ready for school, so workout when it fits into your day. If a class is more your style, we have several early morning options at both locations. If you like an afternoon workout but are crunched for time on your lunch break, try Shania’s 30-minute cycle class. Want some evening strength training but don’t want to think about what to do because work was enough ...Les Mills BODYPUMP. Let the instructors coach you through a full-body workout.
Whatever you choose, however you begin, keep at it. You are working towards a healthier you!
Are you still undecided on how to start or a little confused still? Maybe you are wanting accountability, motivation, or the occasional check in with a trainer; all of the above is fine. We are eager and happy to help, all of us trainers wear a “Fit Pro” shirt ask us, and let us coach you towards your goals, we are excited to see you thrive.
Thanksgiving HIIT
Cardiovascular Workout of the Month
Jen Brown - Fit Pro
Do each exercise for 20 seconds, pushing as hard as you can. Rest for 10 seconds between exercises. Continue to the next exercise, until you spell “Grateful.” Rest for 1 minute, then repeat 3-5 times.
• G - Gorilla Row
• R - Romanian Deadlifts
• A - Alternating Lunges
• T - Tricep Dips
• E - Elevated Push-Ups
• F - Flutter Kicks
• U - Up/Downs
• L - Lateral Raises
Stop by during the following times at either PEAK GF location!
MONDAY
Peak Main | 9-10am, 12-1pm, 4:305:30pm Peak West | 4:00pm - 5:00pm
TUESDAY
Peak Main | 9:00am - 10:00am Peak West | 4:30pm - 5:30pm
WEDNESDAY
Peak Main | 12:00pm - 1:00pm Peak West | 3:00pm - 4:00pm
THURSDAY
Peak Main | 4:30pm - 5:30pm
The holidays don’t mean sacrificing your health goals!
Visit with our Fit Pros to learn how to put a nutritious and delicious spin on your favorite holiday foods!
Exercises of the Month
Pilates
GENERAL Training Lunge with Rotation
Demonstrated by Travis Lafountain.
Side Bend Mermaid
Demonstrated by Shanda Leritz.
Demonstrated by Nadine Corda.
SATURDAY CLASSES
SATURDAY CLASSES
SATURDAY CLASSES
AT THE PEAK WEST BANK
LANDING
AT THE PEAK WEST BANK LANDING
AT THE PEAK WEST BANK LANDING
Holiday Hustle for the Muscle Challenge
November
American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak
HeartSaver CPR/AED Certification | $65
Thursday, November 14 | 3:00 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
Basic Life Support Health Care Provider Renewal Certification Classes | $25
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!
These classes will be available again in spring of 2025!
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.
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.
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.
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.
To schedule, please email carley@peakgreatfalls.com.
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.
2024 Holiday Hours
Eve, December 31 | Main & WBL 5 AM - 2 PM
