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October 2024

Making Lives Better Through Fitness & Wellness

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Couple Yoga

Bring that special someone with you to West Bank for a special yoga session!

Les Mills Strength Development

Peak Main small group training rotates back into this popular program this month!

Trunk-or-Treat

Bring the family for a fun and safe trick-ortreating experience at the Peak! Page 11

Productive Self-Care

Wellness Tip of the Month

Kia Mathews - Fit Pro

With stress-related health problems constantly on the rise, information overload, technology making everything faster, and pressure to fill our “free” time, we need ways to unwind and take care of ourselves.

This sounds reasonable and achievable, so why aren’t we doing it? There are a variety of reasons. A primary one is pressure. When we try to take time to relax and recharge, we often feel pressured from others, and sometimes ourselves not to do so, because there is so much to do and get done. Some people may even make us feel guilty or selfish for taking a much-needed break. Against this, we must stand strong and advocate for ourselves. Set times outside of work to check in with and take care of yourself. Remember the idea of the oxygen masks on planes: Put the mask on yourself before helping others. Self care works the same way. If you are burned out, you can’t do all the things you need to do.

Now that you’ve set the time aside for some self care, what is it, really? Is it just vegging out, watching TV or playing a game on your phone? It might be, but generally neither of these activities help to recharge you. They may distract you from an issue you are having, but rarely solve the problem or help you feel renewed. Below is a list of productive self care suggestions from the National Institute of Mental Health:

• Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.

• Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

• Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.

• Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.

• Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.

• Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

• Stay connected. Reach out to friends or family members who can provide emotional support and practical help. (https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health)

Another barrier to self care is, literally, time. We have so little free time, that when someone suggests something to do to help ourselves, we often lament: “I don’t have time for that!” However, many of the above can be easily incorporated into your daily life. Keep a water bottle with you and drink your appropriate amount (see my Wellness Tip from our August Newsletter) throughout the day. Be more conscientious about what and how much you eat. Set a timer and bedtime routine. Look at situations and challenges from a better viewpoint. Take the stairs. Go for a quick walk during breaks from work.

Ideally you can carve out time for the more involved options for self care, but the above are a great start!

EMOM & Death by Calorie

Cardiovascular Workout of the Month

Gavinn Green - Fit Pro

RPE (Rating of Perceived Exertion): ≥7/10; unable to hold a normal conversation during exercise

Warm-up: Dynamic Stretching - Full-body, 3-5 minutes on the cardio machine of your choice.

9 Minute EMOM (Every Minute On the Minute): Start round/reps at beginning of each minute. The time in the minute you have left after completing designated reps is a REST till the top of the next minute.

• 3 Minute EMOM: 15-20 thrusters (squat to overhead press with dumbbells or a barbell.)

• 3 Minute EMOM: 15-20 RDL-to-high pull/row

• 3 Minute EMOM: 30 plank shoulder taps (tap opposite shoulder with hand while in plank

• position on hands)

“Death by Calorie” Row: On the rower, row till the number of calories burned is equal to the minute count you are on.

Ex: in the first minute, row till 1 calorie is burned; in the second minute, row away 2 calories. So on and so forth till you are unable to row the amount of calories in the allotted minute time-frame. This makes the beginning very easy, but the intensity quickly amplifies once the calorie count climbs. Can be modified to be “Death by ” ...fill in the blank! Ex: a unit of distance covered, etc.

Finish by doing the following exercises 2-3 times:

• 50 line hops each direction (50 front-to-back, 50 side-to-side)

• 40 high knees/marches

• 30 “steering wheels”

• 20 kneeling medball slams

HeartSaver CPR/AED Certification | $65 Friday, October 18, 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.

Life Support Health Care Provider Renewal Certification Classes | $25

Fees include classes and certification cards. Pre-registration at the Front Desk is required and fees must be paid at that time. American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak

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.

West Bank Update

SATURDAY CLASSES AT THE PEAK WEST BANK LANDING

The True Formula for Results

Fit Pro Tip of the Month

Travis Lafountain- Fit Pro

The value of exercise.

The overlook of recovery.

The forgotten hydration

The ignored sleep. The lack of nutrition.

I’ve seen many people come through the gym. All walks of life and all fitness levels through my time as a trainer and fitness instructor. I’ve also come to understand human nature and habits better as I’ve aged. Some would agree that we all would like to reach our goal as quickly as possible, with the least amount of hard work possible. I have met a few of you who don’t mind Insanity at 5am and weights in the evening, though. One common misconception I would hope to dispel or redirect would be:

“If I do more and work harder, the results will be better and come faster.”

The longer I work in the gym, the more I’m seeing that this statement is only partially true, and can actually stand to push the results you hope to gain, backwards. There is such a thing as over training. This is especially true for many who would hope to lose body fat and gain muscle. The formula used is generally:

Weight / Fat loss = 3 or more days of classes or cardio + Less calories eaten than burned.

Muscle Gain = Lifting 6 days a week + Copious amounts of protein.

These formulas seem to be solid, but there are so many more factors that need to be considered. I have often seen that simply following these formulas has brought people’s results backwards.

Your body seeks healthy equilibrium. To have this, it requires several things. Here are a few:

Adequate sleep - This is different for everyone. 6-9 hours is generally agreed upon depending on the person. This is how the body resets, removes waste, and repairs.

Adequate hydration - Muscle is mostly water. If you’re lacking water, it’s difficult to build muscle and keep existing muscle around.

Adequate recovery time - This is time that your muscles are building back what was stressed in your workout. Without enough recovery time, your muscles won’t fully be able to come back stronger or larger.

Adequate nutrition - Macronutrients, Micronutrients, Minerals, and Electrolytes are needed for the body to heal, repair, and properly function correctly.

The moral of the story is that if you focus solely on exercise and neglect these other factors, your results may likely be subpar or even nonexistent. When you combine ALL of these factors into your weight loss or muscle gain routine, your results will come. Become consistent in as many of these as possible to see your best results.

Myzone Challenges

Peak staff has been ZOMBIFIED.

“Humans” have Oct. 7-13 to earn as many MEPs as they can. Zombies will have Oct. 14-31 to catch the humans! Everyone who survives the apocolypse earns a spot in our prize drawing. New to Myzone? Talk to the front desk to get started!