Have fun with the whole family! We’ll have activities

from the courts to the pool!pg 3

Have fun with the whole

Family Fun Friday

family! We’ll have activities from the courts to the pool!

Have fun with the whole It’s time for the Great Summer Exercise Challenge! Look inside for details to get started!

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It’s time for the Great Summer It’s time for the Great Summer

MyZone Challenge

family! We’ll have activities from the courts to the pool!

Have fun with the whole Grab a card, try new classes, and win awesome prizes, all while staying healthy & happy!

pg 3

Grab a card, try new classes, Grab a card, try new classes,

Better Body Bingo

N E W S L E T T E RJUNE 2019 Making Lives Better Through Fitness & Wellness

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PEAK NEWSLETTER

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Making Lives Better Through Fitness & Wellness

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PEAK NEWSLETTER

Start Summer Strong

With summer soon upon us, many people 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 not put your healthy lifestyle on the back burner while enjoying your summer. Some quick and 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.

Health Coach Tip Jamie Walden Brook, Fit Pro - Cert. Health Coach, B.S. Health & Human Performance, Ace Certified Health Coach, 1st Degree Black Belt in Tae-kwondo

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Making Lives Better Through Fitness & Wellness

Fitness Tip of the MonthWhat is Balance?

Balance is an even distribution of weight enabling someone to remain upright and

steady. When someone doesn’t feel steady, they feel fearful of falling and their confidence is compromised. Many of the people I work with and visit here at the Peak tell me, “I need to work on my balance.” and “I don’t feel very steady.” I hear the concern in their voices and encourage them to do the following: balance exercises, strengthening and resistance exercises, and Tai Chi class.

Balance exercises taught by the Stepping On program include:

Tandem (heel-toe) standing and walkingSideways WalkingSit to stand Balance exercises should be done every day

Stepping On Strengthening exercises include:

Side-hip-strengthening (side leg raises)Knee strengthening (seated leg raises)Heel raises and toe raises Strengthening exercises should be done every

other day.

Beth Munsterteiger , Fit Pro - Cert. Health Coach, B.S. in Exercise Sciences and Cert. Strength & Conditioning Specialist

The balance and resistance exercises are basic and can be progressed by doing the following resistance machines:

Leg press, rows, leg curls, chest press, hip abductions, triceps press.

Standing on the bosu, dyna discs, and TRX one leg standing balance exercises.

Much of the literature I’ve read encourages doing Tai Chi classes for balance. We have regular Tai Chi and Yoga classes here atThe Peak; be sure to check the group class schedule for one that works for you!

If you want to improve balance and strength to help you prevent falling incorporate these exercises into your daily and weekly routines. The Peak Fit Pros can put together and teach you safe and effective routines. I encourage you to get personal training sessions. It will be an investment that saves you money and more important improves your health and fitness, which is priceless. It will be the best investment you ever make!

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PEAK NEWSLETTER

Do you have a group of friends/kids

that are about the same level and want to do lessons

together? We now offer custom group lessons! Contact one of our

Swim Lesson Coordinators for more information!

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Making Lives Better Through Fitness & Wellness

Now - June 9th

Old Skool Camp only $75 for

Members & Nonmembers!

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PEAK NEWSLETTER

Nadine Corda comes to The Peak with a background in ballet, but is now focusing on teaching Yoga. Having just

completed her 200 hour teacher training with Nancy Ruby’s Yogamotion, Nadine’s experience teaching movement and dance clearly shines through in her Yoga classes.

Having started ballet lessons a three-year-old, Nadine danced with Capital City Youth Ballet in Boise, ID and University Dance Theatre in Moscow, ID, and taught ballet for ten years in Great Falls. Eventually she decided that she was missing too much evening family time, and made a career change to The Peak! Nadine loves working at The Peak, and is grateful and proud to be part of such an amazing team. Although she has been working at the Service Desk, Nadine

is now focusing on teaching classes, especially Senior Fitness Classes and Yoga, including Chair Yoga. She has found the rewards of a regular personal yoga practice to be too numerous to count, and loves sharing these joys with the Chair Yoga class.

Nadine’s yoga training emphasized functional alignment and working within an individual’s abilities. She believes that everybody can practice yoga and loves assisting students in discovering how to make each yoga pose work for their unique body to receive maximum benefit. Nadine is married to the talented singer, Joel Corda, and they have a fourteen-year-old son named Bruce. He is six feet tall and makes Nadine proud every day by being a genuinely kind and thoughtful teenager.

She is looking forward to expanding her yoga teaching repertoire at The Peak!

Welcome Nadine Corda to our Mind/Body Department

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Making Lives Better Through Fitness & Wellness

HeartSaver CPR/AED CertificationJune 25th | 5pm | Conf. Room | $65Classes include adult, child and infant certifications. Participants can take any or all modules.

Adult only Certification usually take 1½ hours, Adult/Child - 2 hours and Adult/Child/Infant - 2½ to 3 hours.

We teach and test skills on how well students use an AED, 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 CertificationJune 26th | 3:30pm | Conf. Room | $65

Basic First aid is taught and some skills are assessed.

$100 if both CPR & First Aid are taken in the same month. Preregistration is required and fees must be paid at time

of registration. Register at the Service Desk.

The Peak is now offering American Heart Association BLS (Basic Life Support) Health Care Provider Renewal certification classes.BLS Healthcare Provider Renewal classes and Heartcode classes. These renewal classes are for those who have BLS certifications and have taken the initial Healthcare classes before and need to renew. Please get a BLS manual prior to class. Contact Beth Munsterteiger if you would like to purchase one at the Peak. Cost is $15.

June 24th | 5pm | Conf. Room | $45 For more information please call Beth at

the Peak 468-7368, or email at beth@peakclub.com

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PEAK NEWSLETTER

30 Minute Aerobic & Endurance

Workout

Complete 4 Rounds For Time

400m (.25 mile) run25 Kettlebell Swings25 Sit Ups25 Calorie Row25 Alternating Goblet Step-ups25 Alternating Plank Toe

Touches

Cardio Tip of the Month

Endurance Through Cardio

VIDEO CYCLE RIDEBudapest, Hungary

// Wednesday, June 12th 9:00am // // Monday, June 17th 4:45pm //

Jen Brown, Fit Pro ISSA Cert. Personal Trainer, Spartan SGX Cert.Trainer

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Making Lives Better Through Fitness & Wellness

EXERCISES OF THE MONTHIf you are a new member, don’t forget to schedule your two new member Smart Start Orientation Sessions. For

questions regarding any of the workouts, tips, or nutritional infomation, please visit with one of our Fit Pros.

GeneralPilates YogaFarmer CarryClimb A Tree Tree

Pose

Kaylee Harris, Fit Pro - B.S. in Nursing, AFAA Cert. Personal Trainer & Fitness Instructor, & Pilates Instructor

Our awesome trainers, left to right: Sarah Kenyon , Jamey Galbraith, Drew Johnson

Time to Hike!

Ten Nutritional Tips for Enjoying the Great Outdoors

1 Select nutritional bars with large doses of protein and carbohydrates. Look for bars that

contain vitamins and minerals and healthy fats. Choose bars that are natural ingredients without the added salt or sugar.

2 Try energy chews or gels. They offer the same benefits as nutritional bars but take up

less space and can be faster to eat.

3 Chop up fresh fruits and vegetables. Carrots, celery, apples, cucumbers, oranges

are some examples that travel well and taste awesome when you are thirsty!

4 Dried fruits and vegetables are convenient choices for long hikes just watch for added

salt and sugar.

5 Nuts and seeds provide a great foundation for trail mixes.

6 Jerky provides needed protein for muscles that are actively pushing the body up the

mountain!

Nutritional Tip 7 You can buy single serving tuna and

salmon packets that go great with the celery that you’ve already chopped and brought with you.

8 Pork rinds add protein to your climb and satisfy the need for that potato chip crunch.

9 Hummus is a great choice but will require refrigeration for longer multi day hikes.

10 Cheese is awesome with jerky but once again will require refrigeration for those

multi day hikes.

It’s a given that you will bring plenty of water for your hike because when you do a workout at The Peak you always bring water! With any type of food you plan to pack, try to do a practice run with it before the actual hike. I have learned bananas and running does not work for me neither do power bars and Gatorade. So, if you want to try an energy gel for example, ingest one and do a climb on the treadmill and see how your body responds. I hope this helps and enjoy the journey!

1800 Benefis Court - Great Falls, MT(406) 727-7325www.peakclub.com

CLUB HOURSMonday - Thursday 5am - 10pm

Friday - 5am - 9pmSaturday & Sunday 6am - 7pm

• New Pool Filters • Repaired the urinal in the Men’s Locker Room • Sanded and stained the Treehouse Playground • Installed new lights for the Lap Pool

CONTINUOUS IMPROVEMENT: WHAT HAVE WE BEEN DOING?

Peak Health & Wellness Center