Peak News: September 2024

Making Lives Better Through Fitness & Wellness

Les Mills Mega Launch

Walk

WORKOUTS | FOOD | PRIZES

HOMECOMING 2024 MEGA LAUNCH WORKOUTS | FOOD | PRIZES |

SPIRIT WEEK

Show your spirit every day leading up to the Les Mills Mega Launch on Saturday, September 28!

Get one entry into our RAFFLE each day you dress up!

*The winner must be present at the event to claim their prize.

Monday, Sept. 23

Tuesday, Sept. 24

SPORTS DAY

Rep your favorite team!

PATTERN DAY

Stripes, polka dots, camo, & more!

Wednesday, Sept. 25 WACKY WEDNESDAY

Silly socks, crazy caps... get creative!

Thursday, Sept. 26

Friday, Sept. 27

THROWBACK THURSDAY

Threads from the good ol’ days!

NEON DAY

The brightest colors in your closet!

For details about Peak Great Falls’ Les Mills Mega Launch, visit www.peakgreatfalls.com

Snack Healthy

Wellness Tip of the Month

Jamie Brook - Fit Pro

With school, sports and after school activities back in session, it can be challenging to keep up with a healthy eating plan. Convenience can take over, such as stopping at the drive thru or grabbing that bag of chips at the gas station. It is important to prioritize your healthy foods when staying busy. Keep your pantry and fridge stocked with healthy foods and limit the amount of junk food you keep in the house. Make snacking simple by choosing different fruits and vegetables, wash and cut up ahead of time for more convenience. Include snacks that contain whole grains, lean protein and healthy fats. Eating different combinations of foods can be very satisfying and help to curb hunger. Snacks that include fruit can also satisfy a craving for something sweet.

Some ideas for easy healthy snacks include:

• Make your own trail mix by mixing nuts, seeds, dried fruit and whole grain cereal.

• Roast chickpeas with your favorite spices for a salty treat.

• Replace potato chips with baked vegetable chips like beets or kale.

• Add cut up fruit to a kabob stick and dip it in Greek yogurt.

• Pair a sliced apple with peanut, almond or sunflower butter.

• Cut a whole grain pita into triangles and dip it into hummus.

• Make your own smoothie by adding fresh fruit, Greek yogurt and milk.

• Pair cheese, vegetables and hard boiled eggs together.

• Sprinkle salt and cayenne pepper on an avocado for a spicy kick.

• Enjoy a sliced pear with ricotta cheese for a sweet and creamy snack.

Saturday Rotations

The Cardio Alphabet

Cardiovascular Workout of the Month

Carley Knudson - Fit Pro

With fall quickly approaching and school starting, it can be hard to fit in the time to squeeze a workout in. Always give yourself time to do you. Even if it is 30 minutes at home to relieve the day’s stress, start your day right, or to just sneak away, treat your body and mind right! Here is a fun workout you can do at home without any equipment.

Spell Your FULL Name: After First Name: Run a flight of stairs 2x. After Middle Name: Run a flight of stairs 4x. After Last Name: Run a flight of stairs 8x.

If you want to make your workout longer, spell your child’s name, pet’s name, significant other’s name... You can make this workout as long as you want. Have fun!

A: 20 SCISSOR SQUATS

B: 30 TOE TAP PLANKS

C: 20 TRICEP PUSHUPS

D: 20 SQUAT JACKS

E: 15 BURPEES

F: 20 DIPS W/ KICK

G: 30 RUSSIAN SUITCASES

H: 30 WALL SIT TWIST TAPS

I: 20 PUSH UP SHOULDER TAPS

J: 30 HIGH KNEES

K: 30 MOUNTAIN CLIMBERS

L: 15 BUTT KICKERS

M: 30 SKATERS

N: 20 BACK LUNGES

O: 20 STEP UPS

P: 30 SIDE LUNGES

Q: 20 SQUAT JUMPS

R: 15 INCHWORMS W/ PUSHUP

S: 30 PLANK KICK BACKS

T: 20 BOX JUMPS (CAN USE BOTTOM STAIR)

U: 15 UPDOWN PLANKS

V: 20 PUNCHES W/ DUMBBELLS OR CANS

W: 20 ARM CIRCLES W/ DUMBBELLS OR CANS

X: 20 TUCK JUMPS

Y: 20 BACK LUNGE W/ TWIST

Z: 20 BICYCLES

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.

Fees include classes and certification cards. Pre-registration at the Front Desk is required and fees must be paid at that time.

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. HeartSaver CPR/AED Certification | $65 Friday, September 20, 1:30 PM