March 2025
Making Lives Better Through Fitness & Wellness
Indoor Triathlon
Members $20 | Guests $30
Register individually OR as a team! Perfect for those who’ve never TRI’ed!
“Get Well Soon.”
“Get Well Soon”
Wellness Tip of the Month
Travis Lafountain - Fit Pro
How often do we say this to friends and family members that are sick, injured, or recovering from a surgery? It’s a common phrase that may even express empathy and help to lift that individual up. Do we say it out of reflex, or do our words matter?
A common science experiment that I’ve seen done in schools or homes involves words and how they affect reality. The experiment? Do our words and intent affect reality more than we think it does?
What you will need:
• Two jars with lids
• Cooked white rice
Cook the rice and divide it into the two jars. The rice for both jars should be from the same batch, cooked at the same time. Be sure to seal the lids tight. Store them on the counter in the same place. On one jar, write the word “love.” On the other jar, write the word “hate.”
For the following couple of weeks, simply talk to each jar using words and phrases that match the intent of love or hate towards each jar. You can speak to the jars as often as you like, but be consistent with each jar of rice.
Examples of what to say to your Love Jar:
• “I love you, rice.”
• “Rice, you’re amazing.”
• “You’re beatiful rice.”
• “You’re the best rice ever.”
Example of what to say to your Hate Jar:
• “I hate you, rice.”
• “Rice, you’re ugly.”
• “You are worthless, rice.”
Record your findings and reflect: Did your words matter to the rice? How do you think your words might matter to another individual, or even yourself? Do you ever say things like:
“I’ll never make it.”
“This is too hard.”
“That person is terrible.“
“I can’t do that.”
Your thoughts and your words shape the world around you.
Next time you find yourself thinking or speaking negatively, try these affirmations instead:
“There’s nothing I cannot do.“
“I’m strong and I can do hard things.”
“I’m not perfect, but I’m getting better every day.”
Using the right words can help you and the people around you get well soon!
Form & Technique - Deadlift
Fit Pro Tip of the Month
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 last of three articles from me on the topic of form and technique. We discussed squats and lunges in January, then planks and chest presses in February. We’ll be wrapping up the series this month with a focus on deadlifts.
Deadlifts
Proper Form:
• Position your feet so they are approximately hip-width apart, when stanng tall, the barbell will be aligned with the mid-foot.
• Use a grip that is just outside of your knees.
• Your back should be flat, not rounded.
• Your head should be in line with your spine. This means you should be looking slightly ahead (not up or down) as you initiate the lift.
Proper Technique:
• After proper grip of the bar, the deadlift begins when you push through the ground and initiate the movement by driving your heels into the floor.
• Push your hips forward and extend your knees simultaneously— do not initiate the lift by pulling with your back.
• The legs should extend first (pushing through the heels) before the back starts to straighten.
• Ensure that the bar is always close to your body throughout the movement. It should not drift away from you.
• Pull the bar up in a controlled fashion while keeping the chest lifted and your back plat, no rounding of back.
• At the top of the lift, fully extend your hips and knees so that your body is standing tall with your chest proud and shoulders back.
• Lower the bar by pushing your hips back (hip hinge movement). The hips should move back first, not down.
• The knees should bend only after the hips have moved back.
Form & Technique - Deadlift
Common Mistakes:
• The most common and dangerous mistakes is rounding the lower back during the pull. Always keep the back neutral by maintaining a braced core.
• If the hips are too high when you initiate the pull, it can place more strain on the lower back and make it harder to push through the legs. Make sure your hips are at a level that allows the legs to drive the movement.
• The deadlift is a hip hinge movement, meaning you should use your hips and legs to drive the lift, not pulling with your back.
• At the top of the deadlift, avoid leaning back and overextending the lower back.
I hope you were able to take something away from this form and technique series! If you ever have questions about how to do an exercise safely and properly, ask a Fit Pro! We have trainers available on the Peak Fitness Floor for limited hours every weekday, ready to help. For one-on-one attention while you workout, consider scheduling a personal training session! Peak Fit Pros have both the expertise and the tools to assess your individual needs and help you get the most out of your fitness routine.
Challenges
Marching into a New Season
Cardiovascular Workout of the Month
Jen Brown - Fit Pro
We’re already marching into a new month, and soon enough, a new season. Hopefully the promise of longer days and warmer weather has you feeling energized and motivated. If you’re not quite there yet, give this cardio workout a try and imagine “marching” away from the dreary winter months with every step you take. Spring, here we come!
As always, do a warm up with some light stretches before you begin your workout.
The following routine can be done by people of all fitness levels, simply adjust the number of rounds to what you can do today. Perform each exercise for 40 seconds with 20 second breaks in between. Complete all exercises, rest for a minute or two, then repeat for a total of 2 rounds. Add additional rounds as you build the strength to do so.
Exercises:
1. High Knee March in place
2. Squats
3. Step Up with a dumbbell (right side)
4. Step Up with a dumbbell (left side)
5. High Knee March in place
6. Lunges
7. Lateral Leg Lifts (right side)
8. Lateral Leg Lifts (left side)
9. Plank
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