1800 Benefis Court Great Falls, MT 59405 (406) 727-7325 www.peakclub.com facebook.com/PeakGreatFalls

CLUB HOURS Monday - Friday

5am to 10pm Saturday & Sunday

6am to 9pm

OCTOBER 2016

REWARD

A SECRET INVITATION TO THE...

WINE & WHISKEY

SPEAKEASYPROHIBITION PARTY

FIFTEENTH OF OCTOBER, TWENTY SIXTEEN (SIX O’CLOCK)

An Evening of Prohibition Wine & Whiskey Tastingsto benefit the Waves Swim Team

PASSWORD REQUIRED FOR ENTRY (INCL. WITH TICKET)

Hosted at:MEADOW LARK COUNTRY CLUB300 Country Club BlvdGreat Falls, MT

Purchase Tickets @:PEAK HEALTH & WELLNESS CLUB

orONLINE

WWW.AUTUMNEVENINGFORWINE.COM

Live Jazz Hot Eats

Silent auctionProhibition bag

(to first 75 patronsin the door)

$50 FOR SINGLE/$90 FOR PAIR

Page 12

Page 2 z Letter From The Director z United Way Campaign

Page 3 z October Class Schedule Changes

z Class Highlight z NEW Water Polo Times!

Page 4 z NEW Kidsercise Class! z Coming Soon - Winter Break Kids' Camps

z Homeschool PE z Peak Waves Swim Meet z Swim Lessons

Page 5 z Endurance Athletes, by Shanda Leritz

Page 6 z HealthSmart Classes z Central Montana Labs Health Panel Labs & Flu Shots at The Peak

Page 7 z Winter Core Conditioning

Page 8 z Group Ride & R30 Launch Party

z Video Cycle Ride z Isagenix Tasting z Pedal to the Finish - Cancer Fundraising Event

Page 9 z Probiotics - Part 3 - Dr. Kate Kennedy, ND

z October Day Spa Special

Page 10 z Self Defense Class z Peak Proshop Special z First Aid & CPR Classes

Page 11 z The Yellow Zone z Locker Rental Rates z We Want to Hear About Your Success!

Page 12 z Wine & Whiskey Speakeasy Fundraiser

Page 6Page 2 Page 9

In this Issue

PEAK'S EVENT LINE-UPOctober 10th Pancake Breakfast 6am - 11am @ The Peak

October 22nd 'Howls & Thrills' 6pm - 8pm Family Fun Night @ The Peak

November 2nd Potluck Lunch 11am - 1pm @ The Peak

November 7th - 14th Silent Auction @ The Peak

Fall United Way

Campaign Events

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Letter from the Director

TIS THE BEGINNING OF GIVING SEASON

z Fall United Way Campaign z Thanksgiving z Christmas

Since it's hard to wrap our head around Thanksgiving and Christmas being just around the corner, let's focus on that lovely United Way. (This will provide you with some positivity, a welcome distraction from this year's non-positive presidential race.)We all are constantly being asked to help organizations and individuals. United Way of Cascade County makes it simple by supporting multiple organizations, so you can feel good about sharing the love. (Just so you know 99% of the dollars raised stays right here in Cascade County).At The Peak, our staff is getting behind these efforts to make Great Falls a better place. Here is our list of the upcoming Peak events in support of this season's giving campaign. ☺We hope you will join in and enjoy!

The Peak's Amy Musgrove and Lynn Compton at the United Way of Cascade County Kick-off

PEAK'S EVENT LINE-UPOctober 10th Pancake Breakfast 6am - 11am @ The Peak

October 22nd 'Howls & Thrills' 6pm - 8pm Family Fun Night @ The Peak

November 2nd Potluck Lunch 11am - 1pm @ The Peak

November 7th - 14th Silent Auction @ The Peak

United Way of Cascade County Provides Support to:Adult Drug CourtAlliance for Youth's Parenting Wisely Program Big Brothers, Big Sisters of Great Falls Boys and Girls Club of Cascade CountyCascade County Law Clinic CASA-CANEagle MountFamily Connections

Family Promise of Great Falls Foster Grandparents Get Fit Great Falls Great Falls Children’s Receiving Home Great Falls Senior Center Habitat for Humanity Juvenile Drug Court Kairos Youth Services

Meals on Wheels NeighborWorks Great Falls Opportunities Inc. Peace Place Respite CareRural Dynamics’ St. Vincent de PaulVictim Witness Assistance Services Voices of Hope Young Parents Education Center YWCA Mercy Home

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CLASS HIGHLIGHT

Take the Plunge Try Aqua Cardio Fit w/ Kate

Mondays @ 5:40pmSquash Drop-In League w/Bucky Wednesdays @ 5pm | CourtsCo-ed Drop-In Squash League w/Bonnie & Brad Thursdays @ 9am | CourtsCountry Heat w/Amy Thursdays @ 8:40am Aerobic StudioPower Pump w/Bonnie Fridays @ 8am and @ 9am Aerobic StudioInsanity w/Don Saturday @ 8:30am Aerobic StudioBody by Don Saturday @ 9:30am Aerobic StudioGroup Ride- Instructor Varies Sundays @ 1:00pm Cycle Studio

Class Schedule Changes

Water exercise is a great way to get your heart rate up and burn lots of calories in a way that’s gentle on your body. This class uses a variety of equipment and high intensity intervals, various pieces of equipment and the resistance of the water to work and tone your muscles.

The best part of all is how great your body will feel when it’s all said and done.

Are you looking for a change in your evening workout schedule to challenge

you in a whole new way?

Studies have shown that exercising in the water actually gives you the same feeling as having a massage.

Ahhhh!So what are you

waiting for? Take the plunge today

and enjoy all the benefits that water exercise can offer.

3rd Wednesday of every month 6:30pm-7:30pm | Rec Pool

Everyone is invited to play! You don't need skills,

just the desire to have fun!

NEW!

NEW!

TIME CHANGE!

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For all skill levels ages 6 months to adult. Our program includes the skills needed to ensure personal water safety, while teaching the correct techniques for recreational, athletic and competitive swimming.

Group Lessons Tuesdays & Thursdays

October 4th - 27th November 1st - 29th December 6th - 29th* 30 minute classes * Small class sizes * 2 & 4 week sessionsRates: $58/session Peak Members $45/session (10% discount on siblings)

FREE with your child's membership.

Please register at the Concierge or Service Desk

Mondays | 4:30pm - 5:00pm Kids Aqua Fit w/Sandra Warm PoolChildren must pass instructor swim test. Inspired by our adult aqua classes, our kids class provides all the same fun and fitness that the adult classes do with an emphasis on kid-sized fun.This class includes cardio, strength, balance, flexibility and of course fun! Registration is required for this class.

Wednesdays | 4:00pm - 4:45pm Kids Country Heat w/Nikki Hazelnut StudioAll the excitement of our NEW Country Heat class, scaled for kid-sized fun! High energy and easy to follow moves are set to chart-topping Country Music.

Tuesdays | 4:00pm - 4:30pm Kids HIIT Mix w/Jane Hazelnut StudioKids HIIT Mix is interval training with 20 seconds of exercise followed by 10 second rest intervals for 8 rounds, each round goes for 4 minutes. This will enable them to focus on an exercise using their body and perfecting that technique. There will be a variety of exercises with modifications to choose from.

Thursdays | 4:45pm - 5:30pmKids Conditioning w/Ashley Hazelnut StudioThis class will focus on strength, coordination, and flexibility through drills, circuits, plyometrics and fitness challenge games.

Homeschool PE w/Patrick Session 2: November 3rd - December 29th

Thursdays | 1:30pm - 2:30pm Peak Basketball CourtKids will participate in a variety of fitness components such as flexibility, muscular strength, and cardio endurance through playing games and other fitness activities. This class is beneficial in promoting the child’s optimum physical, mental, emotional and social development. Cost: $30 for the session / $20 Peak Members *Sibling discount available*

First Peak Waves swim meet of the season is Tuesday, October 11th, 6pm-8pm in the Rec Pool.

PEAK SWIM SCHOOLRegister at the Concierge or Service Desk

Private Lessons available (Personal Training rates apply). Contact The Peak Swim School Coordinator with further questions at 727-7325 ext. 231.

5

When I think of an endurance athlete, I think of half-marathons, marathons, triathlons, 50 mile runs, 100 mile runs, cycle rides, and/or swims. But the ultimate endurance athlete in my eyes is an Ironman. Why someone would want to run/swim/bike 13, 26, 50, 100 miles is beyond me, but I am curious as to how these individual’s

minds work. Lucky for me I work with all kinds of endurance athletes! Our very own 2-time Ironman Lisa Badger, who just finished her second Ironman in August of this year, agreed to share her experience. This is what she had to say:

What does an Ironman entail? “Hours and hours of preparation go into an Ironman distance. I begin my sport specific training 20 weeks prior to competition, but I maintain top level fitness throughout the year. I do periodize my fitness year depending on which races I choose to register for; some months are more strength focused (weight training); some more endurance focused (cardio endurance). Ironman is a very serious race and should be treated with respect, I go in physically prepared as well as mentally focused, and 140.6 miles doesn’t just happen. The race begins with a nice brisk 2.4 mile open water swim to get the party started. We then transition from swim to bike (the transition is the 4th discipline of triathlon, and many people don’t consider this). The swim to bike transition includes running out of the water and removing your wetsuit, swim cap and goggles as quickly as possible. You can choose to use a team of wet suit strippers if you wish…sounds sexy, doesn’t it? You then run to where volunteers have your bicycle gear bag waiting for you, slap some socks and cycling shoes on your wet feet, fasten a helmet on your dripping hair and grab your bike for your 112 mile country side trek.

The bike to run transition is similar. You hand off your bike, ditch your cycling shoes and helmet for running shoes and a hat, and then you are off on the final leg of your day- a 26.2 mile (marathon) stroll around town! During these 140.6 miles of fun you have plenty of time in your own head. It is up to you how your day is going to turn out. You have done your best to prepare for this day, and to bring your - your “A" race. Your body may have some technical difficulties. Let’s be honest, during 140.6 miles you are going to encounter something unexpected. You may think you know your body, right up until IRONMAN. The rest is up to you; who are you going to be, and how are you going to deal with your physical obstacles? My answer is MOVE FORWARD. DO NOT QUIT. YOU OWN THIS RACE; IT DOES NOT OWN YOU. Going in with confidence, and an attitude of ferocity,

and refusal to be defeated all help me not only succeed in completing ultra-distance races, but help me exceed my own expectations. After all my biggest competition is myself.”

What motivates you to enter these races?“A couple of things motivate me to enter ultra distance races. Yes the physical challenge is a draw for me, and the endorphin rush from endurance training and racing is unreal, but now that I know without a doubt that I am physically capable of

completing long and difficult races,it’s all about improvement, and the mental game.”“I set a time goal with each race but also with how I want to finish, like how I want to feel. Then I think, how fast should my swim be, how hard do I need to hammer it on the bike, what are my limitations on the run? As the race progresses you try to focus on your original goals, but things happen that you will have to deal with during the day. Maybe something cramps up, maybe your bike time wasn’t as fast as you expected. You just wrap your head around what is happening and set a new goal, stay positive and refocus. What a crazy game it is!”

continued on page 7

Endurance Athletes An Interview with Lisa Badger, Peak Personal Trainer By Shanda Leritz, Peak Personal Trainer

6

A program for incorporating a lifestyle of exercise, conditioning and education.Monitored by a RN with extensive cardiac experience and an Exercise Specialist to assure his or her safety during exercise. Monitoring includes heart rate, blood pressure, oxygen saturation, weight and response to exercise. This class is designed for those with chronic disease including but not limited to cardiac disease, heart failure, post cardiovascular surgery, diabetes, and pulmonary diseases, metabolic syndrome and other chronic disease states. This class is a good progression for those who need additional assistance and encouragement following cardiac rehabilitation. We follow the guidelines of the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA).

Health Panel Blood Draws & Flu ShotsOctober 26th at The Peak

Cost is $55 payable to the lab at the time of the test.

Results will be available later that afternoon.

Lab Panels and Flu Shots 7am - 10am Flu Shots again from 5:30pm to 7pmHealth Panel requires fasting and includes: • Complete Metabolic Profile• Complete Blood Count• Thyroid Screening• Lipid ProfileFlu Shots are $25 payable prior to administering vaccine.Central Montana Lab can bill your insurance. Must have insurance card with you. Payment may be made by cash, check, or credit card.

$125/month, 8 sessions

Peak Members $85/month, 8 sessions

Begins October 3rd

Call Beth Munsterteiger at 727-7325 ext. 225

Kris Lattin-Jackson, MSN, RN

Beth Musterteiger BS Exercise Sciences, NSCA Certified Strength Conditioning Specialist

Beth has worked with members who have

Cardiac and Pulmonary conditions in the Care

Class for 20 years.

7

WINTERCORECONDITIONING

Session 1: October 10th - 26thMondays & Wednesdays 5:30pm - Gymnasium

Session 2: November 7th - 23rdMondays & Wednesdays

5:30pm - Gymnasium

Peak Members Register at the Concierge or Service Desk $45/Session $35/SessionAttend Both Sessions & SAVE! $85/BOTH Sessions $65/BOTH Sessions

Get ready for superior performance during winter

sports season.

Endurance Athletes, continued from page 5

Lisa began seriously racing in 2009 and has done so many she can’t remember. She competed in everything from 5k races, to obstacle races, mountain races, marathons, half-marathons, sprint triathlons, 50 mile trail runs, 100 mile cycle rides and Ironman. Some of her favorites include, the Rut 28k race, which is a run in Big Sky. It is rugged terrain and is designated as a sky runner world series race. You begin at the resort area and summit Loan Peak at 11,166 feet of elevation; this is a total of 7,500 feet vertical gain!!

The Antelope Island Buffalo Run Adventure was her first 50 mile trail run and her first time in Utah, “What a kick!” She got to experience

the joy and pain alongside friends Amy Musgrove and Jane Schroeder. Her last race is of course the Ironman in Coeur d’Alene, “140.6 miles of pure triathlon awesomeness”.

How do you prepare for these races and what have you found to be most successful?“Lots of positive self talk, replays of hard training done in preparation, nutrition planning and timing. But mostly just positive words, imagery, and prayer.”“Keeping a plan that contained a strength maintenance element this year helped me feel amazingly strong and I improved my Ironman time by 1 hour 40 minutes.”Does endurance training or competing appeal to you? Lisa and many of our other trainers can get you ready for your next (or your first) endurance event. Contact Shanda Leritz at 727-7325 ext. 217.

Look in the November newsletter for a list of Peak employee endurance athletes and the events they participate in.

8

No presign-up required

MONDAY, OCTOBER 17 t h

4: 45 p m | C YC LE STUDIO

VIDEO CYCLE RIDE

Rhone Alps, France

Let’s leave cancer in the dust as we ride to end this disease once and for all!

October is Breast Cancer Awareness Month and in honor all those who have suffered from cancer as well as the families that supported them, lets come together by joining this great two-hour cycling event.

$30 registration fee for the event includes a one-year subscription to SELF or GQ magazine.

Register online at pedaltothefinish.com

For more information contact Susan Lemelin at 727-7325 ext. 222

Monday, October 17th4pm – 7pmPeak LobbyCome chat with Peak trainers and members who are already using these products and getting fabulous results!Sample products and consultwith the Isagenix team!

1:00pm

2:15pm

Great new music and workout, treats and prize drawings. Sign-up online one week prior to event to reserve a bike.

For more information contact Susan Lemelin at 727-7325 Ext. 222

Saturday, October 22nd 7:30am – 9:30am

9

ProbioticsPart 3This will be the third and final column about probiotics for a while. I found so much interesting information to talk about that I wanted to give the topic its fair share of coverage before moving on. I’ve talked about the health condition called Leaky Gut in the past. Having a healthy microbiome, or community of microorganisms, in the gut depends on the presence of a wide diversity of helpful organisms

and a low percentage of destructive organisms. These helpful organisms protect our gut lining by keeping it intact. A stomach lining with no protection can become permeable,

which allows the bad bacteria to enter the bloodstream. The toxins and “foreign invaders” in the bloodstream can trigger inflammation, causing allergic reactions and immune responses that cause the whole body to inflame. We now know that a pro-inflammatory state paves the way for most chronic illness, and is also a predictor of future weight gain.

Leptin, also called the satiety hormone, helps to regulate energy balance by inhibiting hunger. It happens to come from fat cells. Probiotics can improve leptin sensitivity in our bodies so our brain gets the signal to stop eating. Probiotics also improve our sensitivity to insulin, which is secreted by the pancreas when we eat sugar. When we can’t regulate how our bodies process sugar, the consequence is weight gain.You can feed your unique mix of good probiotic colonies by giving them their favorite foods, called prebiotic fiber. Bananas, onions, garlic, artichokes and apples will all keep your good bugs happy. Bulking up your gut with probiotics can help you lose weight and keep it off, promote immunity, and eliminate toxins. Remember that the road to health is paved with good intestines!

~ Dr. Kate Kennedy, ND

Dr. Kate Kennedy, NDGreat Falls Holistic Health Clinic

1309 9th Avenue SouthGreat Falls, MT. 59405

55-minute massage

or spa manicure with shellac

Valid through 10/17 - 10/23/16Cannot be combined with any other offer. Some restrictions apply.

Make your appointment today!

Call 476-7852 or schedule online at peakclub.com

10

First AidOctober 13th, 5pm | $50CPR October 17th, 5pm | $50Peak Conference RoomRegister at the Concierge or Service Desk

The Peak is now offering American Heart Association BLS Healthcare Provider classes. Cost is $65. For more information please contact Beth Munsterteiger at 727-7325 ext. 225.

Thank you to everyone who donated your outdated workout clothing, we donated over 60 items to the Great Falls Rescue Mission.

Available in a variety of sizes, including a wine growler that can hold a whole bottle

of wine, and fun color options. Made of lightweight 18/8 stainless steel that is

recyclable, non-leaching and will not retain taste or odor. And even better, the double-wall technology prevents condensation on

the outside of the bottle to keep your hands, car, desk and gym bag nice and dry!

NOW CARRYING Fifty-Fifty® Insulated

Water Bottles

15%offany Fifty-Fifty®

water-bottle purchase Valid through 10/31/16.

*Some restrictions apply.

The first 30-minutes will be instruction on Self Defense Techniques. You will learn how

to defend yourself against someone that is stronger than you.

Followed by a half hour of conditioning so that you are confident you have the

energy to use the defense skills you learn!

Class Fee: $39Peak Members: $29

October 24th - 28th Monday – Friday

5am - 6am | Gymnasium

SELFDEFENSE

CLASS

Register at the Concierge or Service Desk

11

Attention Members

Locker Rental Rates EffectiveOctober 1, 2016

Large Locker .................... $75.00 / year

Mini Locker ....................... $40.00 / year

Family Locker ................... $75.00 / year

JR Girls or Boys Locker .... $75.00 / year

We are looking to share success stories about YOU!

We have so many great things happening right under our roof and we want to share them. If you have a health or fitness success story, or you know someone that does, please email Amy Musgrove at amym@peakclub.com or stop by and tell our Concierge, Tyler, all about it. YOU may be our next 60-Second Inspiration!

The Yellow Zone

As all of you may or may not know, keeping things fresh and fun at The Peak is a priority of our staff and we strive to bring you classes that keep you coming back.

Every once in a while our numbers in a class may begin to drop for one reason or another and we begin to look at ways to get people coming back. Sometimes this may be by word of mouth, ocial media or even canceling or replacing a class with another format.

If you love a class and you notice the numbers have dropped, you can help by getting your friends and family to come.

Starting in October, you may see a yellow stamp on the schedule, on top of a low attended class, posted outside the area where class is held. This is just our way of letting you know that a class is at risk of being changed or cancelled.

If you have any questions, please call or stop by The Concierge or Service Desk and a staff member will direct you to the manger in charge of the area of concern.

12

REWARD

A SECRET INVITATION TO THE...

WINE & WHISKEY

SPEAKEASYPROHIBITION PARTY

FIFTEENTH OF OCTOBER, TWENTY SIXTEEN (SIX O’CLOCK)

An Evening of Prohibition Wine & Whiskey Tastingsto benefit the Waves Swim Team

PASSWORD REQUIRED FOR ENTRY (INCL. WITH TICKET)

Hosted at:MEADOW LARK COUNTRY CLUB300 Country Club BlvdGreat Falls, MT

Purchase Tickets @:PEAK HEALTH & WELLNESS CLUB

orONLINE

WWW.AUTUMNEVENINGFORWINE.COM

Live Jazz Hot Eats

Silent auctionProhibition bag

(to first 75 patronsin the door)

$50 FOR SINGLE/$90 FOR PAIR