YOUR YOGA YOUR YOGA Workshop Series
Seven steps through the chakra system to develop your own home yoga practice. Peak Health & Wellness Center
For students of all yoga styles, adult ages, and fitness levels who have a basic understanding of yoga.
Instructed by Nadine Corda E-RYT200, RYT500, YACEP
This series includes 5 total workshops and a workbook created by Nadine:
Registration includes all 5 workshops and a workbook from Nadine for you to keep!
1 Introductory Workshop: Saturday, April 12, 9:00am-12:00pm
1 Introductory Workshop Saturday, April 12 | 9:00AM-12:00PM
4 Weekly Workshops: Wednesdays April 16, 23, 30, & May 7, 4:30pm-5:45pm
• 4 Weekly Workshops
All workshops will be held at Peak Main (1800 Benefis Court).
Wednesdays, April 16, 23, 30, & May 7 | 4:30-5:45PM
Register at the front desk! | Members: $195 | Guests: $215
1800 Benefis Court, Great Falls, MT 59405 (406) 727-7325
1800 Benefis Court, Great Falls, MT 59405
(406) 727-7325 | www.peakgreatfalls.com
Add Mind-Body to Your Fitness Plan
Fit Pro Tip of the Month
Nadine Corda - Fit Pro
Mind-body practices such as Pilates, yoga and barre aim to connect mind to body for a holistic approach to fitness and mental well-being, making them a go-to for stress relief. The breath is the primary tool in these practices for connecting mind and body, and providing potential stress relief.
Here is how this works:
The autonomic nervous system manages the processes your body automatically does, such as breathing, to keep you alive without you having to think about them. These are bodily processes that fluctuate as you toggle between fight or flight mode, and rest and digest mode. Our bodies are adapted to only be in fight or flight mode for short bursts of time to survive threats, but in our modern lives we spend much of our time in a constant low-grade version of this stress response due to 24-hour news cycles, constant notifications from our phones, traffic, etc. Our bodies handle stress the same way regardless if the stress is a low-grade version or a lifethreatening version. Mind-body practices that focus on the breath can positively disrupt this constant low-grade stress response because the breath is the only part of the autonomic nervous system that you can control by choice. For example, you cannot control the dilation of your pupils, but you can mindfully control the flow of your breath.
When you breathe at a steady and slower pace your nervous system gets the message that you are safe, which potentially signals your body processes to switch into rest and digest mode. Furthermore, in these mind-body practices you challenge your body physically while maintaining a steadily paced breath. This sends a signal to your nervous system that even though you are facing a challenge, you are safe. This has the potential to build your body’s resilience to stressors because you have practiced this during class!
Stress relief is just one of the many benefits of adding a mind-body practice to your fitness plan. Check out the variety of amazing mind body classes the Peak offers to see which one is the best fit for you!
Hidden Dangers of Workout Supplements: Risks for the Elderly and Regulatory Gaps
Wellness Tip of the Month
Jen Brown - Fit Pro
In the quest for enhanced physical performance and improved health, many individuals, including older adults, turn to workout supplements such as creatine, energy drinks, and kratom. While these products promise various benefits, they also carry potential risks, especially for the elderly. Compounding these concerns is the lack of stringent regulation by the U.S. Food and Drug Administration (FDA), which can lead to safety and efficacy issues.
Creatine and the Elderly
Creatine is a popular supplement known for its ability to enhance muscle mass and strength. For older adults, maintaining muscle mass is crucial to combat age-related muscle loss, known as sarcopenia. Some studies suggest that creatine supplementation, combined with resistance training, may benefit the elderly by improving muscle strength and physical performance. However, potential side effects include weight gain, muscle cramps, and gastrointestinal issues. Individuals with kidney disease or diabetes should exercise caution, as creatine may exacerbate these conditions. 1
Energy Drinks: A Double-Edged Sword
Energy drinks often contain high levels of caffeine and other stimulants designed to boost alertness and energy. While they might provide temporary benefits, excessive consumption can lead to adverse effects such as increased heart rate, high blood pressure, and sleep disturbances. For older adults, who may have underlying cardiovascular issues, these risks are heightened. Moreover, energy drinks can interact negatively with certain medications commonly prescribed to the elderly.
Kratom: An Unregulated Herbal Supplement
Kratom, an herbal supplement derived from a Southeast Asian tree, is used for its stimulant and opioid-like effects. Despite its growing popularity, kratom is associated with serious health risks, including liver damage, seizures, and respiratory depression. The elderly may be particularly susceptible to these adverse effects due to age-related changes in metabolism and the potential for interactions with other medications. Notably, the FDA has not approved kratom for any medical use, and its unregulated status raises significant safety concerns.
The FDA’s Role and Regulatory Challenges
Dietary supplements, including workout aids like creatine, energy drinks, and kratom, are regulated by the FDA under the Dietary Supplement Health and Education Act of 1994 (DSHEA). Unlike pharmaceuticals, dietary supplements do not require pre-market approval from the FDA. Manufacturers are responsible for ensuring their products are safe and accurately labeled, but they are not obligated to provide evidence of efficacy or safety before marketing. This regulatory framework means that potentially harmful products can reach consumers without adequate oversight. 2 3
Hidden Dangers of Workout Supplements
The FDA can take action against dietary supplements that are adulterated or misbranded, but this typically occurs only after products are already on the market and have been shown to cause harm. For instance, some bodybuilding products have been found to contain illegal steroids or steroid-like substances, posing significant health risks. 4
Recommendations for Older Adults
Given the potential risks and regulatory gaps, older adults should exercise caution when considering workout supplements:
1. Consult Healthcare Providers: Before starting any new supplement, discuss it with a healthcare professional, especially if you have existing health conditions or are taking other medications.
2. Research Products Thoroughly: Look for supplements that have been third-party tested for quality and purity. Organizations like NSF International or the U.S. Pharmacopeia (USP) offer certifications that can provide some assurance of a product’s content.
3. Monitor for Adverse Effects: Be vigilant for any negative reactions after starting a supplement and discontinue use if adverse effects occur.
4. Prioritize Balanced Nutrition: Focus on obtaining nutrients from a well-balanced diet rich in whole foods, which can provide the necessary components for health without the risks associated with supplements.
In conclusion, while workout supplements may offer perceived benefits, they also pose significant risks, particularly for the elderly. The current regulatory framework does not guarantee the safety or efficacy of these products, making it imperative for consumers to approach them with caution and seek professional medical advice before use.
1 (WebMD Editorial Contributor. (2023, May 1). Is Creatine Safe for Older Adults? WevMD. https://www.webmd. com/healthy-aging/is-creatine-safe-for-older-adults?)
2 (Research, C. F. D. E. A. (2024, March 5. FDA’s Regulation of Dietary Supplements with Dr. Cara Welch. U.S. Food And Drug Administration. https://www.fda.gov/drugs/news-events-human-drugs/fdas-regulationdietary-supplements-dr-cara-welch).
3 (Chokrane, B. (2025, February 13). Here’s What the FDA label on your personal care products means (2025). Wired. https://www.wired.com/story/fda-label-cleared-approved).
4 (Office of the Commissioner (2024b, September 20). Caution: bodybuilding products can be risky. U.S. Food And Drug Administration. https://www.fda.gov/consumers/consumer-updates/caution-bodybuildingproducts-can-be-risky).
Spartan SGX prepares participants, regardless of fitness level, mentally and physically with resistance training body weight moves, dynamic stretching and cardio focused drills to conquer Spartan Obstacle Course Races.
This program is led by Peak Fit Pro, Jen Brown. As well as an ISSA certified personal trainer, Jen is a certified Spartan SGX Level 1 and DEKA coach, and obstacle specialist. (And that is just the start of her long list of credentials!)
Jen has participated in Spartan OCR for years and loves prepping others for success as much as she enjoys training and racing herself.
Spartan SGX uses functional training to prepare the body to bend, crawl, carry, climb, hang, jump, lift, lunge, pull, push, run, sprint, squat and twist. All sessions take place on the functional training turf at Peak Main (1800 Benefis Court). Registration includes all 16 sessions and an exclusive discount code for 40% off 2025 Spartan races!
1800 Benefis Court, Great Falls, MT 59405
Put Some “Spring” in Your Step
Cardiovascular Workout of the Month
Shanda Leritz - Fit Pro
As the weather warms up and we take our cardio workouts outside, try this routine to not only challenge your cardiovascular fitness but to also enjoy your recovery time and take in the sights as well as some deep breaths.
1. Walk for 3 minutes to warm up.
2. Find a hill or pick up your pace for 30 seconds.
3. Recover for 90 seconds at your walking pace.
4. Repeat this sequence 7 more times, totaling 8 rounds.
5. Recover for 2.5 minutes at your walking pace.
20 minutes later and your cardio workout is complete!
If you want to take this workout inside, you can follow this protocol on any piece of cardio equipment, but the Peak also has this protocol on Matrix Cycle Bikes at the Main location and the Matrix Treadmills at the West Bank location. If you use either of these two pieces of equipment, look for SPRINT 8, follow the prompts and enjoy!
American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak
HeartSaver CPR/AED Certification | $65
Thursday, April 17 | 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
Friday, April 25 | 1:30 PM
This class covers basic first aid; Select skills are assessed.
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.
Group Fitness
Consider adding these classes to your workout routine this month!
KETTLEBELL CIRCUIT
ELEVATED YOGA
Instructor: Sage | Location: Peak West Mon/Wed/Fri @ 1:30pm (60 mins); Every other Sat @10:30am (60 mins)
Elevated yoga is meant to be for everybody, from beginner to athlete. Enjoy the support of the yoga swings while you flow through different stretches and balancing postures. No experience required!
Instructor: Sandra | Location: Peak Main Tue/Thu @ 5:05am (60 mins)
Build strength, endurance, and mobility in this highenergy circuit class! Using kettlebells and bodyweight exercises, you’ll rotate through stations designed to challenge your entire body. Suitable for all fitness levels, this class combines power and precision to keep your workouts fresh and fun.
LES MILLS CORE
Instructor: Kristin | Location: Peak Main Tue @ 5:30pm (30 mins); Sun @ 9:00am (45 mins)
Build strength, stability and endurance in the muscles that support your core, improve balance, assist injury prevention, and become better at everything you do. Instructors guide you through correct technique as you work with resistance tubes and weight plates, as well as bodyweight exercises like crunches, and hovers. Plus there are some hip, butt and lower back exercises too.
Shake up your routine with a weekend class!
Many Peak classes and instructors rotate on Saturdays and Sundays, creating an opportunity for members and guests to try something new or enjoy a bonus round of their favorite workout.
Kids Corner!
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 recreational, athletic and competitive swimming.
Monthly Sessions
January 7-30
February 4-27
March 4-27
April 1-24
May 6-25
June 3-26
July 1-24
July 29 - August 21
September 2-25
October 7-30
November 4-25*
December 2-23*
Lessons held Tuesdays and Thursdays. Morning and afternoon times available. *These sessions include 7 lessons due to holidays. All others include 8 sessions.
Members : $45 per session Non-Members : $58 per session Sibling discounts available!
See
www.peakgreatfalls.com
