Peak News: June 2025 by peakgreatfalls

June 2025 Making Lives Better Through Fitness & Wellness

Kids

Fitness Challenges

Say motivated, get rewarded!

Keep Your Summer Active

Wellness Tip of the Month

Jamie

With summer soon upon us, many of us are looking forward to the warm weather, outdoor activities and family vacations. However, a busy summer schedule can lead to missed workouts or unhealthy meal choices. It is important to still prioritize your healthy lifestyle while enjoying your summer.

Below are a few easy tips to help keep you on track this summer.

• Plan for outdoor activities, like taking the family hiking, biking or swimming. You will be getting your physical activity while having fun!

• Head to the park and use the playground as your own personal outdoor gym. Get creative and incorporate monkey bars, benches and tire swings.

• Go for a morning walk or jog before the temperature is too hot. You will be less likely to enjoy a run or walk once the scorching heat kicks in.

• Have an outdoor picnic or barbeque with healthy food options. Grilled chicken and veggies with fresh fruit is always an appetizing option.

• Keep yourself hydrated by always carrying your water bottle with you.

• Pack healthy snack options with you to avoid stopping for something quick and unhealthy.

• Find a support system to help keep you accountable. Having a friend, family member or Peak Fit Pro can help you stay on track during the busy summer months.

American Heart Association ® HeartSaver and Healthcare Professional Renewal Certifications at the Peak

HeartSaver CPR/AED Certification | $65

Friday, June 20 | 1:30 PM

Brook - Fit Pro smoothies

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

Friday, June 20 | 3:30 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.

16 & 23, 5:30PM - 7:30PM

YOUR TRAINER: DON JOHNSON

Strength vs. Cardiovascular Training

Fit Pro Tip of the Month

Don Johnson - Fit Pro

When it comes to fitness, the majority of people require a routine that includes a balance of both strength training and cardiovascular (cardio) exercise. But life can get in the way of routines sometimes, and one may find themselves having to choose between the two. In moments like these, is it better to prioritize strength or cardio?

To help answer this question, let's first discuss what strength and cardiovascular training do for the body. Then we'll go over the benefits of each.

Strength Training

Strength training, also referred to as weight training and resistance training, helps to build muscle throughout the body. Muscles grow by being challenged with weight or resistance, which can come in different forms. For example, a person can do chest presses with free weights, or they can work on similar muscle groups by doing push ups. (But push ups don't use weights, right? While push ups don't require equipment, the weight in the push up is your own body, as well as gravity pulling you towards the earth. This type of strength exercise is called bodyweight exercise. So having no equipment is no excuse to skip strength training!)

Cardiovascular Training

Cardio focuses on one unique muscle, the heart, which does not grow the same way other muscles do. To build strength and endurance in the heart, one must increase their heart rate to increase blood flow to the body. The types of exercises that allow us to do this tend to be aerobic, which require lots of oxygen to perform. This is why activites like running, cycling, and swimming tend to make us feel out of breath; The body is using more oxygen than usual to carry out the exercise.

Now that we've defined what strength and cardio are, let's compare a few key benefits of each:

Benefits of Strength Training

• Builds Muscle

• Improves Bone Health

• Boosts Metabolism

• Enhances Mental Well Being

• Helps with Weight Management

Benefits of Cardiovascular Training

• Strengthens Heart and Lungs

• Improves Circulation

• Lowers Blood Pressure

• Reduces Risk of Heart Disease and Diabetes

• Helps with Weight Management

The benefits of strength and cardio are not always exclusive, and neither are the two training modalities themselves. Some workouts combine elements from both to build strength and increase the heart rate at the same time. So, when it comes to prioritizing, choosing between the two may not be necessary at all! Which is good news, as both systems together can help to boost overall health and wellbeing, reduce stress, enhance mood, and improve body composition and appearance.

Still have questions? Ask a Fit Pro. We love to help people, it's a lifestyle!

References:

“Cardio vs. Strength Training: Which Is Better?” Cleveland Clinic, Cleveland Clinic, 17 June 2025, health.clevelandclinic. org/cardio-vs-strength-training.

Heidi Moawad, MD. “What to Know about Cardio and Strength Training.” Verywell Health, Verywell Health, 13 June 2025, www.verywellhealth.com/cardio-vs-strength-training-11748614.

Hill Running Workout

Cardiovascular Workout of the Month

Jen Brown - Fit Pro

As the weather gets nicer, many are looking to get outside. Whether you’re looking to run, hike, or head out for a round of golf, chances are you are going to encounter hills. Here is a workout that will have you conquering those hills with ease in no time.

Warm-up (5 minutes total)

Run or walk 1 minute each at 0%, 2%, 4%, 6% & 8% incline. The goal is to keep your pace the same throughout the entire 5 minutes.

Workout

1. Circuit 1 (Complete 3 rounds)

• 20 Alternating Dumbbell Step-Ups

• 20 Goblet Squats

• 20 Box Jumps

• 20 Skater Jumps

2. Repeat the 5-minute hill run from warmup.

3. Circuit 2 (Complete 3 rounds)

• 10 Deadlifts

• 20 Dumbbell Reverse Lunges

• 40 second Wall Sit

• 20 Elevated Glute Bridges (Feet inclined)

4. Repeat the 5-minute hill run.

Demonstrated by Don Johnson.

Demonstrated by Sage Guinn.

Demonstrated by Jen Brown.

Group Fitness

Friends that sweat together, stay together!

Peak Main

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.