Peak West Bank Landing is offering a few special classes this month!
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Fitness Challenges
Don’t lose your new year momentum- stay motivated with one of our challenges!
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Wear Red Day
Focus on your heart health this month. Get information from our Fit Pros on Feb. 7! Page 8
Love at First Asana – Singles Yoga! February 13 @ 7:00 pm - 8:00 pm
Meet someone new in a yoga class! Sage will guide the class through partner poses, speed-dating style! Ages 18 and up.
Oula X – Sexy, Saucy, Sassy!
February 21 @ 5:30 pm - 6:30 pm
The Oula you know and love with a little more spice! Join Diedri and Sharie for a sexy, fun, full-on dance party with the lights down and the
Couples Yoga - Bring a Partner!
February 22 @ 9:00 am - 10:00 am
Learn partner poses with your favorite person! Partners are not limited to couples; Besties and family members are also welcome!
All specialty classes listed are FREE for members and guests with a day pass.
Book a spot online or in the Peak App!
While it’s easy to remember to drink water during the hot summer months, staying hydrated in the winter is just as important! Cold weather can reduce your thirst, leading to dehydration without you even realizing it. Proper hydration helps maintain energy levels, supports muscle function, and keeps your skin healthy despite the dry winter air. Overall, drinking water can make you feel your best!
This February, set a goal for your water consumption! It is common for people to follow a guideline of at least 8 glasses of water a day. The actual amount you need may be more or less, depending on your unique body. Some considerations include your environment, exercise routine, and overall health. 8 glasses is easy to remember and works well for many people, but adjust that amount if needed based on your individual needs.
Do you struggle with remembering to drink water? Here are a couple helpful tips for hydrating in the winter:
• Consider incorporating warm herbal teas or infused water with citrus fruits to stay refreshed.
• Keep a reusable water bottle with you as a reminder to sip throughout the day, whether you’re at the gym, work, or home.
Remember- Stay hydrated, stay healthy!
American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak
HeartSaver CPR/AED Certification | $65
Wednesday, February 19 | 4:00 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.
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 is the second of three articles from me on the topic of form and technique. This month, we’ll get into bench presses and planks.
Proper Form:
• The feet should remain in contact with the floor throughout the lift to help with stability and to generate leg drive.
• Do not lift your head or arch your neck during the lift.
• Maintain a natural arch in your lower back (lumbar spine), but do not excessively arch it. Your upper back and shoulders should remain in contact with the bench.
• Grip the bar with both hands at shoulder-width or slightly wider, depending on body mechanics.
• The bar should be directly above the shoulder joints with your arms fully extended at the start of the lift.
• The barbell should be in line with your mid-chest, not too high or too low.
Proper Technique:
• Lower the barbell in a controlled manner.
• Lower the bar with your elbows at about a 45-degree angle to your torso.
• Lower the bar to the midline of the chest or just below the nipple line.
• Your elbows should be at a 90-degree angle or slightly less at the bottom of the movement.
• Inhale as you lower the bar, maintaining core tension and stability. Proper breathing helps maintain intra-abdominal pressure, which supports the spine during the lift.
• Push the bar upward by pressing through your chest and triceps. Your shoulders, elbows, and wrists should all extend at the same time.
Common Mistakes:
• Flaring the elbows too much (forming a 90-degree angle or greater) can put stress on the shoulder.
• Avoid bouncing the bar off your chest, as this can cause injury to the sternum and disrupt proper technique. Control the descent and touch the chest gently.
• Excessive arching can strain the lower spine. Avoid over-arching and focus on maintaining a neutral spine.
Proper Form:
• Your feet should be hip-width apart or slightly wider. The toes should be pointed down to the floor.
• Maintain a neutral spine throughout the exercise. Your body should form a straight line from your head to your heels.
• Your head should be aligned with your spine, looking straight down, with your neck in a neutral position
Proper Technique:
• Start by positioning your forearms on the ground, shoulder-width apart. Your elbows should be directly below your shoulders.
• If performing a high plank (on your hands), place your hands flat on the ground, shoulder-width apart, and ensure your wrists are directly beneath your shoulders.
• The primary focus during the plank is engaging the core muscles.
• To activate your core, brace your abdominal muscles as if you were about to get punched in the stomach. This helps stabilize your spine.
• Squeeze your glutes helps to maintain hip stability and prevents the pelvis from dropping or shifting.
• Focus on creating tension throughout the entire body, including your core, legs, and glutes.
• While holding the plank, maintain steady, controlled breathing
Common Mistakes:
• Do not to hold your breath, as that can increase internal pressure and make it harder to maintain proper form.
• Do not allow the hips to drop toward the floor, keep your hips level with your body.
• Do not lift your hips too high (creating a “pike” shape).
• Avoid allowing the upper back to round or “curl” under. Keep your back neutral by pulling your shoulder blades back and keeping your chest lifted slightly.
• Keep your head in a neutral position by looking straight down or slightly ahead, do not look up to crank your neck.
Don Johnson - Fit Pro
I always tell my clients to find a type of cardio that they enjoy, otherwise it’s difficult to stick to it! Whether you’re biking, walking, or jogging the key is getting your heart rate up to burn calories efficiently! We can do this by calculating our target heart rate.
First, we need to determine our maximum heart rate.
Subtract 220 from your age for your maximum heart rate. For example, if you are 50, you take 220 minus 50 for a maximum heart rate of 170!
From here, we can determine our target heart rate.
We usually want our target heart rate during cardio to be between a range of 50 to 85 percent of our maximum heart rate. This can be calculated by multiplying a value between 0.5 (50%) and 0.85 (85%) to determine our target range. Continuing with our example, 50 percent of 170 equals a target heart rate of 85! To get the most out of your cardio, you want to sustain this throughout your workout, depending on your conditioning. If you still have questions, feel free to ask a trainer for help getting the most out of your cardio.
Once you’ve figured out your target heart rate, give this workout a try! You can track your heart rate on a personal device such as a smartwatch or Myzone device, or locate a cardio machine that is equipped to track this for you. Always walk slowly to get your muscles warm before your workout and cool down for 5 minutes by walking slowly after your workout.
Heart Healthy Cardio:
1. 5 minutes treadmill
2. 5 minutes stair climber
3. 5 minutes rowing
4. 5 minutes bike
5. Repeat 2 times
*If you choose to do your warm up, cool down, or any part of the workout outside, don’t forget to be careful about obstacles such as hills if you have sore knees or hips, especially when going downhill.
blood pressure readings and step tests.
Peak Main: 9:00am-12:00pm Peak WBL: 12:00pm-5:00pm (Fitness tests 4-5pm.)
Demonstrated by Shanda Leritz & Charla Brearley
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
Mondays & Thursdays 4:30-5:20 PM
Book your child into class online or in the Peak App! bit.ly/Main-ClassSchedule PEAK FIT KIDS with Travis
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! 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! Book in
Members $20 | Guests $30
Register individually OR as a team! Perfect for those who’ve never TRI’ed!
