Exclusive Learning Energy-Revving T Presented by Dr. … cup cooked quinoa 1/3 cup canned low-sodium black beans, drained and rinsed 1 small tomato, chopped 1 scallion, sliced 1 teaspoon

In this Issue

1800 Benefis Court Great Falls, MT 59405

(406) 727-7325 peakclub.com facebook.com/PeakGreatFalls

Monday - Friday: 5am to 10pm Saturday & Sunday: 6am to 9pm

Page 2 > Letter From The Director > Winter Sports Conditioning

Coming in October!Page 3

> Nutrition and Healthy Aging Classes, by Dr. Cheryl Reichert

Page 4 > Energy-Revving Quinoa Recipe

Page 5 > Kidsercise Fall Classes > Birthday Parties at The Peak

Page 6 > Autumn Evening of Wine &

Whiskey EventPage 7

> Ask Dr. Cheryl, Let Food Be Thy Medicine and Medicine Be Thy Food

Page 8 > Back Pain, by Dr. Kate

Kennedy, ND > NEW TRX Boot Camp Sessions

Page 9 > What’s in a Name?, by Susan

Lemelin, Peak Aquatics > September Swim Lessons > Water Polo

Page 10 > August Video Cycle Ride > Thinner Winner 6-week Program

Postponed > CRP & First-Aid Classes > NEW Pilates Group Equipment

Small Group ClassesPage 11

> Jr. Racquetball Lessons > August Proshop Coupon > Peek-a-Boo Racquetball

Tournament Page 12

> Outside Yoga Schedule > Knicker Biker Coupon > September Day Spa Special

MONDAY SEPTEMBER 7THCLUB HOURS5AM - 2PM

______________Labor Day Class

Schedule8:30am

Cardio Interval Step w/Koni

9:00am Group Ride w/Martina10:00am

Booty Barre w/Kelly

Page 6Page 4

Energy-Revving Quinoa

Page 11Page 11

Ra

cquetball TournamentO

ctober 2nd - 4th

Regular Hours Resumeon Tuesday, September 8th

Exclusive Learning Opportunity at the Peak!

Presented by Dr. Cheryl Reichert

Page 3

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Just as we experience the changes in season, we at the PEAK also experience seasonal changes. Fall brings the changing color, cool weather, and children returning to school. For many of us, this time of year means recommitting ourselves to better

fitness and health habits. Don’t miss the detailsof the new fall/winter programs and activities offered to help keep you interested and active. Access details on our website, or grab

a schedule in the club or from the Concierge.

• TRX Boot Camps, at noon, October 12th (basic) and October 26th (advanced)

• Winter Sports Conditioning Class (early AM) starts in October (watch for details)

• Peak Preschool Open House, September 2nd at 6pm

• "Come Out and Play" with Abby Wambach and Kelley Jakle – September 5th at Voyagers’ Stadium. Fun fitness event for kid and adults 10am-1pm; learn more at www.getfitgreatfalls.ne

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Just as we experience the changes in season, we at the PEAK also experience seasonal changes.color, cool weather, and children returning to school. For many of us, this time of year

fitness and health habits. Don’t miss the details

When you go through your workout routine, please remember your fitness etiquette. This includes being courteous to those who want to share weight and cardio equipment with you, replacing equipment, and using the towel drops. When you

have fitness-related questions, our roving Fitness Trainers are ready to serve you (see schedule of available hours posted on the Fitness Floor/at Trainer Office). This service

is included in your membership.As always, we appreciate you making the PEAK your choice for the best in health, fitness and recreation

To your good health!! Lynn Compton, GM

Get ready for those winter sports you love!

• Watch for classes that were on hold for the summer to be added back on the schedule in October

• Oh Baby! Barre (for Moms n Babies in strollers) starting September 3rd

• New Kidsercise classes starting this month• NEW Pilates Group Equipment Class,

starting September 15th• Dr. Cheryl Reichert amazing nutrition

classes start September 9th• "Autumn Evening of Wine & Whiskey" at

the Shoot The Moon Banquet Room, Oct 17th, a fund-raiser for our Peak Waves Swim Team; tickets for sale at Peak

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Don't miss this opportunity to learn more about eating healthy; the most important thing you can do to compliment

your exercise routine and preserve brain health!

What is food to one, is to others bitter poison.

Exclusive Learning Opportunity at the Peak!

Exclusive Learning Opportunity at the Peak!

Exclusive Learning

Presented by Dr. Cheryl Reichert Presented by Dr. Cheryl Reichert

September 9th Food Sensitivities

and Autoimmunity

September 16thGluten & Leaky Gut

September 23rd Obesity, Healthy Fats, and the Microbiome

September 30th Shopping at 2J's Fresh Market

s will be giving a gift certificate to each participant!

Individual Counseling Option

Individual nutrition counseling at the Peak with Dr. Reichert may

also be booked through the Concierge Desk.

$150 for initial 2-hour visit and review of medical records.

For more information, contact Beth Munsterteiger

at the Peak 468-7368 or Dr. Reichert at 727-1964.

See you in class!

Members: $75 for all 4 sessions, or $120 for a coupleNon-members: $90 for all 4 sessions, or $165 for a coupleClasses are 12:00 to 1:30 pm in the Peak Conference Room.

Call 727-7325 or stop by the Service Desk today to sign up!

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Quinoa is one of the trendiest foods around, and for good reason: This earthy whole grain, which hails from South America, is packed with protein and fiber—a perfectcombination for those who are looking to stay energized and keep their metabolism humming.

Black beans (another excellent source of fiber),fresh veggies, and fragrant spices round out this satisfying dish.

This meatless meal keeps you energized between meals or after a workout.

Makes 1 serving (serving size: 1 1/2 cups)

Nutritional InformationCalories per serving: 337Fat per serving: 8.2gSaturated fat per serving: 1.1gMonounsaturated fat per serving: 4.2gPolyunsaturated fat per serving: 2.4gProtein per serving: 14gCarbohydrates per serving: 53gFiber per serving: 9gCholesterol per serving: 0.0mgIron per serving: 4mgSodium per serving: 165mgCalcium per serving: 88mg

Ingredients1 cup cooked quinoa

1/3 cup canned low-sodium black beans, drained and rinsed

1 small tomato, chopped

1 scallion, sliced

1 teaspoon olive oil

1 teaspoon fresh lemon juice

Pinch of salt

Pinch of freshly ground black pepper

PreparationIn a medium bowl, gently toss all ingredients to combine.

Source: http://www.health.com/health/recipe/0,,50400000122266,00.html

Food is essential to life, therefore make it good.

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HOST YOUR CHILD'S NEXT BIRTHDAY AT

THE PEAKWE MAKE IT EASY,

JUST BRING THE KIDS AND THE CAKE!

FOR MORE INFORMATION,

CONTACT KELLE/CHARLI AT

727-7325 EXT. 231

Children must be tall enough to fit on the bike.Inspired by our adult cycling classes, our kids’ class provides the sweaty fun that the adult classes do with an emphasis on kid-sized fun. Kids pedal their way to fitness goals using music and instructor inspiration to guide them along their journey. Please be sure to check with a cycle instructor prior to class to ensure a proper fit on the bikes.

This class is 50% strength, 50% conditioning and 100% fun! Your kids will learn proper techniques and form to increase strength in their upper and lower bodies. We’ll perform functional lifts with body weight, focus on core strength and muscle toning for a total body workout.

Kids HIIT Mix is a form of training with 20 seconds of exercise and 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.

The Tree House provides drop-off service within the facility to the other children’s activities, such as swim lessons or KIDsercise, so you don’t have to interrupt your group class or workout routine. See Tree House for information.

Why �t in,when you are born to stand out?

6 You be my glass of wine and I'll be your shot of whiskey.

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Ask Dr. CherylDr. Cheryl Reichert addresses how food is medicine and medicine is food.

Finding healthful food in today’s supermarket is as challenging as hunting a mastodon was for our paleolithic ancestors.

Dr. Cheryl Reichert earned M.D. and Ph.D. degrees from the University of Michigan. Her training as a pathologist was completed at the National Institutes of Health. With more than 50 articles published in peer reviewed journals and books and as an MD board certification in both anatomic and clinical pathology, Dr. Reichert is in a good position to guide those individuals who are serious about taking charge of their own health through better nutrition.

She will be giving a weekly series of talks about nutrition to members of the Peak in September 2015. Sign up at the Service Desk.

“The majority Americans are now either overweight or frankly obese. ”More than two thousand years have passed since Hippocrates said “let food be thy medicine and medicine be thy food." More than a century ago Thomas Edison predicted, “The doctor of the future will give no medicine, but will interest his [or her] patients in the care of the human frame, in a proper diet, and in the cause and prevention of disease.” Even my grandmother forewarned, “You are what you eat.”This wisdom of the past is more applicable today than ever before- for reasons that neither Hippocrates, Edison or my grandmother could contemplate. Finding healthful food in today’s supermarket is as challenging as hunting a mastodon was for our paleolithic ancestors, and ordering a healthy meal in a chain restaurant is nearly impossible. Our industrialized and globalized food supply has become nutritionally “bankrupt.” Multinational corporations have marketed an abundant supply of cheap, deceptively tasteful, and addictive “stuff disguised as food,” and we’ve become a nation where the majority of people are either overweight or obese. Many are needlessly suffering from debilitating chronic illnesses. The incidence of diabetes is soaring, cancer and cardiovascular diseases are on the rise, and there is an emerging epidemic of chronic autoimmune and neurodegenerative diseases. For the first time in US history, children have a shorter life expectancy than their parents. The US ranks second in overall health amongst industrialized nations, that is second from the bottom, trailing behind Slovenia. This is at a time when US healthcare expenditures are double that of other nations.Something has gone terribly wrong in this “land of plenty.” Federal agencies like the FDA and USDA that are charged with maintaining public health have been “captured” by the very same special interest groups that they were designed to regulate. There is a “revolving door” between elected politicians and lucrative positions as lobbyists for multinational corporations.More than 80,000 new chemicals have been added to the environment in the last century, and only a few hundred have been tested for safety. Most of us have traces of dozens of foreign chemicals in our bodies. The hundred trillion symbiotic microorganisms that inhabit our gut (microbiome) and help us to digest and assimilate our food are under assault by herbicides, pesticides, antibiotics, genetically modified organisms and disinfectants. With the intestinal tract having an overall absorptive surface area the size of a tennis court, our intestines provide our biggest interface with the environment. When our microbiome is unhappy (dysbiosis), we don’t properly digest our food. When we lose the enzymes (molecular scissors) that these microorganisms provide, we become vulnerable to developing dietary deficiencies and sensitivities to foods like wheat, dairy, and eggs.Regular exercise is essential for preservation of physical and mental fitness. However, anyone who thinks that they can achieve and maintain their ideal weight with exercise & food deprivation is doomed to failure. With 3500 calories to 1 pound, it takes an average of 10 hours of aerobic exercise to lose just 1 pound. The old concept of “fat makes us fat” that provided the rationale for low fat-high carbohydrate diets clearly doesn’t work, nor do fad diets. Individuals who are really serious about weight loss need updated nutritional information in order to safely lose weight and to avoid putting themselves into starvation mode where the body stimulates food cravings and holds on to every calorie.

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The results of a recent study by one of the Bill Gates foundations reported that over 95% of people surveyed around the world are living with a health problem. Depending on which of the 188 countries the participants lived in, their health complaints varied. For example, the most common health complaint in Ireland was Major Depressive Disorder.

Saudi Arabians complained most about diabetes. Iron deficiency anemi plagued most people

in Iran, hearing loss in Burma, and opioid

dependence in Qatar. Can you guess what most citizens of the U.S. struggled with? You’d be correct if you guessed that it was back pain.

Americans don’t exercise as much as they should, which means we are doing more sitting around. Many people who work at a desk fail to get up and move once in a while. We spend more time at home in front of a TV or computer screen. All of this inactivity weakens the abdominal muscles, and contributes to back pain. Having a strong core gives support to the spine, helping enormously with the problem of back pain.

Many forms of exercise now focus on the core muscles, which not only help the back, but also help to decrease abdominal fat. Incorporating Pilates or yoga into your routine is an excellent way to build core strength. Or see a personal trainer to learn which fitness machines can hel with this goal. You may not only decrease your back pain in the process, but also rediscover your six-pack that’s been hiding under that pesky muffin top

~ Dr. Kate Kennedy, NDDr. Kate Kennedy, ND

Great Falls Holistic Health Clinic

1309 9th Ave S

BACK PAIN

If it wasn't hard, everyone would do it. �e hard . . . is what makes it great!

TRX Basic Boot Camp with Leslie

October 12th-16th 12:00-12:45pm

TRX Advanced Boot Camp with Shanda

October 26th-30th

12:00-12:45pm

$60/members $75/non-members

Sign up at the Concierge Desk or Service Desk

Come and learn one of the hottest fitness trends of the year!

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What’s in a Name? By Susan Lemelin, Peak Aquatics

As the Peak grows and changes, I have come to the realization that our warm pool classes have changed over the past 12 years but the name of them has stayed the same. As new members join the club, I want to be sure they pick the right class for their needs and comfort level. Keep in mind when you exercise, no matter which class you choose, you are the master of your body and you know what’s best for it! Starting this month, the following class name changes are being made: The Monday/Wednesday 8:00am, Monday/Wednesday/ Friday 10:00 and the Tuesday/Thursday 8:00 & 12:30 will be called Aqua Fit and Fun.

The Monday/Wednesday/Friday 9:00, 11:10 & Tuesday/Thursday 1:30 will be called Aqua Gentle Joints.

The Monday, Wednesday 5:40pm Aquafit wil become Aqua Cardio Fit. If you currently attend the 8:00, 10:00, 12:30 or 5:40pm classes, you will probably not notice any changes. I just want new people who are looking to take a water class to be aware of the format since these classes do provide a little more cardio and the morning classes can include fun activities. For the Aqua Gentle Joints Class, we will be integrating more exercises that benefit those wit arthritis but mostly the format will remain the same. If you have any lower body issues, make sure that the water is at least chest deep. The closer you are to the shallow end, the more impact there is on your joints when you’re doing higher impact activities. If you have any questions, please ask one of our knowledgeable aqua instructors. We are here to help and we want you to have the best experience possible. If you have any concerns, please contact Susan Lemelin.

SEPTEMBER 19th10:30 - noonRec Pool

Fun, exciting and best of all… you don’t need a lot of experience to be competitive! Water Polo League is pure

recreation. Little actual swimming ability required.

Peak Members: FREE Non-members: $10

Aqua Fit and FunAqua Fit and Fun is for anyone who loves the water and wants a fun full body workout with tunes that make you want to move. This class includes cardio, strength, balance, flexibility an of course fun! Class is primarily done in the shallow end of the pool and the ability to swim is not required. This class is for all ability levels.

Aqua Gentle JointsAqua Gentle Joints is for anyone who loves the water but wants some emphasis put on helping arthritic joints feel better. The objective is to improve heart health, strength, balance and flexibility that begin to diminishas we age or from living a sedentary life. Class is primarily done in the shallow end of the pool and the ability to swim is not required. This class is for all ability levels.

Summer might be over, but swim lessons are still in full swing here at the Peak.

Tuesdays & Thursdays

September 8th - October 1st

October 6th - October 29th

Classes are available in the morning, afternoon, and evening. Classes are available for ages 6 months to adult.

Register at the Concierge or Service Desk.

October 6th - October 29th

Classes are available in the morning, afternoon, and evening. Classes are available for ages 6 months to adult.

Register at the Concierge or Service Desk.

Summer might be over, but swim lessons are still in full swing here at the Peak.

October 6th - October 29th

Classes are available in the morning, afternoon, and evening. Classes are available for ages 6 months to adult.

Register at the Concierge or Service Desk.

October 6th - October 29th

Classes are available in the morning, afternoon, and evening. Classes are available for ages 6 months to adult.

Register at the Concierge or Service Desk.

No matter how slow you go, you are still lapping everybody on the couch.

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Small group training that will work your entire body using Pilates equipment.

We will work your body from head to toe! Focus is always on core and proper

alignment so that the muscles work to their optimum performance.

Starting September 15thTuesdays at 5:30pm &

Thursdays at 6am Pilates Studio

For details or to sign up, contact Leslie in the Pilates Office at 476-7856.

NEW CLASS!!

Pilates Group Equipment

�e best project you'll ever work on is YOU!

New England Autumn

Monday - September 14th 4:45pm | Cycle Studio

V i d e o C y c l e R i d eNo presign-up required

POSTPONED UNTIL SPRING 2016

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Check out the Savings

all month long!

Rac

quetball Tourname

nt

October 2 nd - 4

th

True enjoyment comes from activity of the mind and exercise of the body: the two are ever united.

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Limit one discount per service per day. Not valid on gift card purchases. Expires 9/30/2015

Make your appointment today!

Make your appointment today!

Make your

Call 476-7852appointment today!

Call 476-7852appointment today!

25-Minute Massage .... $25Express Facial or Peel25-Minute MassageExpress Facial or Peel25-Minute Massage

. $25Express Mani or PediExpress Facial or PeelExpress Mani or PediExpress Facial or Peel

.. $25

Peak Express Spa Services

GRAB A MIND & BODY SCHEDULE FOR INDOOR YOGA CLASS DAYS AND TIMES

Please Bring • a mat • water • sunglasses

• sunscreen • bug spray

Next time you think of beautiful things, don't forget to count yourself.