Total Body Transformation Project | Update from Brittany

What a whirlwind experience! To date I have lost a maximum of 19 lbs and have fluctuated back and forth between 19 and 18 lbs. Which hey, with the holidays I am amazed to be losing and not gaining! I am so excited because over the months while I seemed to hit a plateau in terms of losing pounds, I continue to lose inches and my clothes fit better and better. Today is the first time in a year I have been able to wear one of my favorite pairs of jeans! I have muscles for the first time in my life and I can feel ab muscles taking form!

The experts at Complete Nutrition are rock stars. Only two weeks ago were we able to come up with a supplement routine my body would accept. Apparently, my system is very sensitive. In the beginning I would become nauseous and jittery. Then I got in to working out almost every day and my body was sapped, in pain and exhausted. Since I wasn’t participating in extreme activity I knew this wasn’t right and explained the situation with my nutritionists and now I am on a regimen that perfectly maintains. I can’t wait to see the results another month from now! So glad the team is persistent and patient because figuring out my chemistry was no easy task.

So other than supplements what has changed? The way I look at food in general!
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Water is amazing. The more I have the better I feel. Plus there are so many ways to jazz it up! In a day I will consume about 120 oz.

Instead of avoiding food and tricking myself in to believing the good stuff doesn’t exist I’ve found this great quality called will power and it is much more fun to make a choice to not consume what is bad for me. Say I forget to order a salad without croutons it is neat to have each little crouton be a little win for me and my weight loss goals!

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Then there is the whole learning how to make meals which are healthy and taste good at the same time. When I was told I could eat beans I was all for it! Love beans!

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Trust me, looks can be deceiving. So yum!

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And my favorite has been combining good foods in to soup. Soups provide a ton of flavor for foods that when kept separate aren’t as delish.

Total Body Transformation Project | Update from Mike

I kept my goals for this program simple and over the last 90 days I met those goals and exceeded my expectations. My goal was to gain strength and increase stamina and with the help of Dewey my personal trainer, Complete Nutrition and the Ridge Athletic Clubs I am stronger now than I have been in 20 years.

Through this program I have been able to cut down several medications and eliminate a few of the meds. I did loose around 10 pounds, although that was not a goal of mine, and I can clearly see a leaner more cut physique.

When I married my wife 25 years ago we enjoyed long walks around town and more so in the backcountry exploring new places. As the Rheumatoid Arthritis and an autoimmune problems developed when I hit my 30’s exploring and walking long distances became impossible. Over the last 90 days of proper exercise, diet, supplements and finally finding the right medication (Humera) I was able to enter the Huffing for Stuffing 5K with my wife in November. We walked the 5K in about 50 minutes, not record breaking, but for a personal accomplishment that will be a shinning moment and more importantly a lesson that my life is not over. I can do the things I love to do and this program certainly put me back on the right path to a happier and healthier lifestyle.

The one thing that I now enjoy is training and competing in AKC Retriever Field Trials. Training my Labrador retrievers to mark 4 birds out to 500 yards, run blind retrieves, in all types of terrain on land and water takes a lot of time and energy. Now that I am gaining strength and stamina and muscle mass I am enjoying the one thing that I truly love to do in my free time. Thank you Ridge Athletic Clubs, Complete Nutrition for this incredible opportunity to turn my life around and for making me a healthier and happier man.

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If you’d like to get started with a fitness program or get paired up with a personal trainer that’s right for you, contact our Fitness Director, Ed Davila, 586-1737 or email him at Interested in supplements and nutrition from Complete Nutrition? Stop in their Bozeman location at 1531 W. Main. Remember, all Ridge Members get 10% off everyday at Complete Nutrition!


Total Body Transformation Project | Update from Jill

IMG_5465My name is Jill, and I am one of the lucky people who were chosen to participate in the Total Body Transformation Project
that was offered through the Ridge and Complete Nutrition. I am the mom of two beautiful children, ages seven and three. While I was pregnant with my oldest, I was diagnosed with idiopathic thrombocytopenia; my doctor prescribed me prednisone (steroids), which made me feel hungry ALL THE TIME! After my son was born, I would routinely work out, however, I wasn’t losing the baby weight. I was soon diagnosed with hypothyroidism, and I have been bouncing between doses of medicine ever since.

A few years ago, my son was diagnosed with autism. He is currently receiving therapy to help with his diagnosis. It was very difficult learning of my son’s diagnosis, and I struggled with depression for several years as a result. I wouldn’t change him for anything in the world, but no mother wants to think of their child struggling in life. Last year, I decided to enroll at Montana State University, to receive an education geared towards working with children who share a similar diagnosis as my son. I want to know all there is to help my son and other children living with disabilities. However, while I have been focusing on my children and my education, I haven’t been paying attention to my health. Before I had children, I loved running and I weighed 125 lbs. I never would have thought that I would be someone who would just let myself ‘go’ but that’s exactly what happened.

I began workingIMG_5482 with the Ridge and Complete Nutrition in the middle of September, 2014. The Ridge paired me up with the most AMAZING trainer, Kristi Marshall, who I see three times a week. Kristi is so knowledgeable, and she motivates me to push myself harder than I thought possible. Since I have been working out with Kristi, I have experienced HUGE changes, not only with my body, but how I think about fitness. I mean it when I say, she is the best! Not only did I have the help from the Ridge, but I had the guidance of Dan McGuinness, from Complete Nutrition. He hooked me up with a meal plan, and supplements to help me get started on my weight loss journey. Dan knows his stuff!! I lost nine pounds within the first week of beginning my program.

Since starting on Sept, 16, ’til now, I have lost a total of 44 lbs. I have a week left in my program, and I’m hoping that I can break the 50 lb mark… Everyone at the Ridge and Complete Nutrition are incredibly knowledgeable, and I know I couldn’t have done this without their help. I would also like to thank Eddie Davila, and Christine Davis, for giving me this amazing opportunity. I can’t put into words how much this has changed my life! Thank you all!!

The Healthy Carrot Approach to Maintaining Motivation

Author: Guest Blogger Kimberly Eyre

carrotWhen Jackie approached me about writing a blog with the theme of maintaining motivation through the holidays, there was excitement, but also a little apprehension. I was having a problem with motivation myself and wasn’t sure if I was the best candidate to write this blog. But that’s the point of these blogs, sharing experiences and struggles to hopefully help you in yours. What you’ll find here is one tactic that can be used to help you no matter what time of the year it is.

As too many of us have experienced, the hardest part of the weight loss goal is keeping that weight off and maintaining the healthy changes we’ve incorporated. It’s tempting to believe that once the goal is achieved, everything is set in stone. Truth is it is far too easy to let old habits creep back in. They’ve been around a lot longer.

A trip to Texas for a family reunion at the end of May started a bumpy summer. For a little over a week I ate out twice a day every day and that’s EAT OUT. Heavy breakfasts, mexican food, b-b-q, steaks, all the wonderful food Texas is known for. Basically, like most trips, I ate my way through it and pretty much blew off exercising.

Normally, returning home would put things back to normal. I found I craved the way good, healthy food and exercise made me feel. The disruption was temporary. This last time, not so much. It was harder to get back to the daily habits and the effort and results have been more of a roller-coaster. Right before the start of the trip I had trained for and run the Haven Mother’s Day 5K. I was pretty much at my peak, but no new goal was in place before I left. Without a concrete goal and with the warming temperatures, guests, travel, social events typical of summer, to serve as excuses; running fell by the wayside as did consistent healthy eating.

The goal. The healthy carrot. That is one of the single biggest needs for maintenance. Once you’ve hit the big one, the weight loss goal, it is a must to continue to find new, challenging concrete goals. But I didn’t have one. Without that goal it was very easy for parts of the routine to fall away. Luckily it did not happen completely due in part to continued sessions with my personal trainer, daily entries in the food/weight dairy, and use of the fitness apps. Accountability and awareness stayed part of my daily life and prevented self-denial.

In order to bounce back and reestablish the full routine, a strong concrete goal was needed. Last year I signed up for the Ridge’s, ‘The 8 Weeks to a 5K’, to prepare to run my first ever race, The Huffing for Stuffing. It seemed an ideal goal again. After that, it will be about finding a new goal and a new challenge, maybe climbing lessons at Spire or another race.

The thing I most want you to take away from this is that decreased or lost motivation will happen, multiple times. When it does, stay accountable to yourself, look back, find the elements that helped you before, get support. Don’t abandon all your routines simply because you’ve slipped in others. If you drop your cellphone, you don’t just say ‘Oh well’ and then smash it to bits. (Stole that from the internet). Finally, rely on your support network, friends, family, and your trainer. Your established routines and support network are your anchors.

Take Bad Advice & Your Socks & Shoes Will Get Ruined.

Author: Ridge Personal Trainer Sean Beckett

The scope of a personal trainer cuts a wide swath. There is the obvious anatomy and exercise execution, but a good trainer will also be a competent teacher, listener, psychologist, planner, and supporter to name just a few “hats” we wear. It is impossible to know everything or even most of the information available on all of these topics. Any trainer can write a general workout, while a good trainer will not only pick certain areas to specialize but admit what they do not know.

Screen shot 2014-12-02 at 11.49.12 AMI have been training at the Ridge for 7 years now. Can you remember a time I ran on a treadmill? So when a long time client of mine wanted help with running I insisted Dewey Peacock, a second place Ridge Run finisher, help her. You want your ass­kicked? Train with Jen White, a great motivator. Leah Vogel has competed in figure competitions, duathlons, and marathons and her small training groups are as well rounded as she is. I don’t want to pigeon hole these trainers, but they have done an awesome job at knowing what they don’t know and are successful because of it.

All of this becomes important when selecting a personal trainer because you want someone with a mix of anecdotal and scientific knowledge and who understand the range of this collective information. I keep pounding this point home because it only takes around 350 repetitions to pattern (Schmidt 1991). So if someone teaches you to perform a movement wrong or if you lean it wrong as a child it only takes a few workouts or recesses to make it permanent. Well semi-permanent, as it takes 5,000 or so repetitions to unlearn bad advice (Schmidt, 1991). Keep this in mind especially with complex or heavy movements such as the clean or deadlift. I took bad advice from someone on foot placement and movement when performing certain exercises and now I have holes in most of my socks and shoes not to mention how it affects my performance. Seek out good advice from trainers who spend a lot of time in the gym, perform at high levels, and have solid certifications (yes plural).

I train people who want to get stronger. Brett Jones says it better then I ever could: “Absolute strength is the glass. Everything else is the liquid inside the glass. The bigger the glass, the more of everything else you can do.” This is my philosophy. I train clients this way, train myself this way, compete this way, and read everything I can find on strength training. I understand the limits of my knowledge and am quick to defer out when needed. Keep this in mind when selecting a personal trainer, letting your kid’s friend’s dad help them get ready for basketball, or taking advice from the bro next to you in the gym.

SeanAbout the Author:
Sean Beckett is an ACSM Certified Personal Trainer and ACSM Certified HFS at the Ridge Athletic Clubs
.  To contact Sean or learn more about his background, click here.

References: Schmidt, R, A. (1991) Motor Learning and Performance. Human Kinetics; USA

Total Body Transformation Project | Update from Irena at Spartan Beast

After coming back from Ohio I also started Winter Conditioning at the Ridge. It’s very different type of a workout and I really like that I can still push myself. And call me crazy but I actually enjoy the pain and soreness the day after. No matter what kind of shape you are in, there is always room for improvement. I cannot wait to go skiing and I’m pretty much counting days till I get on the hill. 🙂

photo 2Just one week after running the OCR World Championships race I took off and flew to Dallas for my last race of 2014 season. Spartan Beast was the 3rd part I needed to complete to earn my first Spartan Trifecta (three different lengths races completed in one year). Knowing I’d still be recovering from the OCRWC race I only wanted to finish the Beast. I’ve never ran more than 9 miles and this race was going to be at least 13 miles long. Well, few days before my race I found out that if I placed well I could qualify for next year’s OCR World Championship. It was on!!

Running this race was so much fun and when I started to struggle a little bit during my last 3 miles, and just wanted to walk a bit instead of running, I remembered that my “struggle” is nothing compare to what my mom was going through at that time, recovering from aggressive chemotherapy (I’m pretty sure that I got my “fighter” genes from her), and I started running even faster.

Not only did I complete my trifecta but I also qualified for OCR World Championships 2015! I placed 6th out of 269 in my age group, 15th out of 1048 females, and 245th out of 3693 overall. I couldn’t have wished for a better end to my first OCR season!
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Fitness Matters | Don’t Gain, Maintain this Holiday Season!

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The holiday season is a stressful and busy time of year. Exercising and dieting usually gets put on the backburner in order to squeeze in extra activities. It’s understandable, but if you are looking to get through the festivities and maintain your hard work, here are a few simple steps you can take.

Slow down when you eat. Allow your body time to register the amount of food you are consuming. This will help you eat less of the food that hinders your efforts in the gym.

Also,  plan gym time in advance. The only way you are going to get into the gym amidst the madness is if you set aside time to make it happen and stick to it. Keep it simple, keep it focused, and have a great holiday season.

logang-largeAbout the Author
Logan Gregg has a Bachelor’s Degree in Kinesiology and is an ACE Certified Personal Trainer at the Ridge Athletic Clubs.

Last Week 8 weeks to 5K!

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Hi Everyone! This will be the last blog post until the race, so this week’s workouts are a little different.  The table below starts with your workout for tomorrow, Thursday the 20th.  It continues into next week with the Monday, Tuesday, and Wednesday before race day on Thursday, Thanksgiving!

Right now the weather forecast for next Thursday is sunny and 21 degrees, which would be pretty great race weather!  Try to do some of your last runs outside and a get a feel for what 21 degrees will feel like so you know what to wear on race day.  Remember you can always take off extra layers!

If you still need to register for the race, you can do so here:

Otherwise happy running and see you on race day!  Please comment if you have any other questions, or feel free to email any of your instructors!

Week 8

Monday24th Tuesday25th Wednesday26 Thursday20th Friday 21st Saturday22nd Sunday 23rd
Do some form of light cardio for 30 min Rest day Rest day Run&Walk

Run 25min

Walk 10min


Run 26min

Walk 10min

Day Off Run&Walk

Run 28min

Walk 10min


Total Body Transformation Project | Update from Elizabeth

Wow, this has been a busy month! My commitment to exercise and healthier eating was tested in several ways. Mid October, my son and I went to visit my mom and grandma and aunts and uncles for a week. Our schedule was completely off, I had no access to a gym, and healthy meal options in the tiny town were quite limited. We were going to be eating the majority of our meals on the go.

871 890 Krista, my awesome trainer, wrote out two kick butt circuits that I could do anywhere and I took those with me. I was able to fit exercise in at the park and at night in my hotel rooms. I even used my son as a weight for bicep curls and weighted lunges 🙂 Check out some of the pics at the park (my son was the photographer) and my cousin took one night in our hotel room of my son helping me work out! I kept portions under control and chose the healthiest options I could under the circumstances and was still able to lose a pound that week…yes!! It was definitely challenging.

The next week after we returned home, my son got sick for a good week and then the next week was my turn. Yuck! My cardio definitely suffered but I continued to meet with Krista and take my vitamins from Dan at Complete Nutrition and I swear I wasn’t sick for as long as I would have been before! I also had a migraine while I was run down from being sick. Now that I have my blood sugar pretty well balanced, my migraines and headaches are now only triggered by lack of sleep and lack of hydration. Dan hooked me up with a ginormous water bottle that I carry with me everywhere which should nip the hydration problem in the bud! So that’s only one migraine this month as opposed to weekly before! Major life changing difference!!!
On October 27th, Krista did my measurements again and we found out I was down 11 pounds, 6.6% body fat and 8.8 inches total throughout my body! Wow!!! I weighed in again November 16th, and I am down 13 pounds!  Most exciting to me, I fit very comfortably in my old size 8 jeans! . I was busting out of size 12 at the start of this project. You can believe that i did a happy dance after i realized that :). Most importantly, I have so much more energy and I am a much nicer person to be around since taking time for myself for this project. I feel amazing and stronger and  I am so ready for this final month of the transformation project! Thank you so much to everyone involved!  I want to especially thank my amazing husband Nathan, who has supported and encouraged me throughout this process. He is my biggest fan and it makes a huge difference to have  to have him in my corner 🙂

If you’d like to get started with a fitness program or get paired up with a personal trainer that’s right for you, contact our Fitness Director, Ed Davila, 586-1737 or email him at Interested in supplements and nutrition from Complete Nutrition? Stop in their Bozeman location at 1531 W. Main. Remember, all Ridge Members get 10% off everyday at Complete Nutrition!

Total Body Transformation Project | Update from Irena at the OCR World Championships!

One of the things I’ve definitely learned in the last 6 weeks is how to say no. Shouldn’t be that hard but, it did take some practice and getting used to. With a full time job that often takes more than just 8 hours a day, and full on training for races, I found myself hardly having time to go grocery shopping. Which turned out to be my biggest struggle of my training plan. With working out as much as I have been, in preparation for my races, I have to make sure I fuel my body well, otherwise all the hard work could go down the drain… Realizing that kind of a mind shift when it comes to food has made a huge difference in my life. I definitely like to indulge with sweets (I’ll leave my house in 15 degrees weather to go get frozen yogurt…) and other not so healthy foods from time to time, but realizing they’re not really doing much for my body, it’s definitely easier to resist now. Dan and Denton at Complete Nutrition have been great at advising what to incorporate in my diet to get all the nutrition I need for my body not only to be ready for working out but also to recover after workouts. But enough about food and eating (it’s making me hungry… ).

 photo 3 One of the biggest races of the 2014 OCR (Obstacle Course Racing) season was the OCR World Championships in Cincinnati, Ohio. It was a trip I’ll never forget. With that only being the 3rd big OCR race I’ve every ran, I felt quite nervous, and like a complete rookie. I’ve never felt more welcome in a big group of people like I did there. I have to say that the OCR community is full of great people with great stories. All the athletes I’ve only been reading about were there and all of them were very humble and just down to earth people.

There was a mandatory completion of all obstacles to make the podium. And that’s were around 90% of female athletes ended. The “Platinum Rig” obstacle, I call it the monkey bars on steroids, was unfortunately above the level of my skills and I got my wrist band cut off after only few miles. So, after that, the race was more about fun and enjoying the experience with other fellow competitors. This 9 miles long course had over 55 obstacles and I enjoyed all of them. Inverted monkey bars were something I was truly afraid of, mainly because of my struggle with them before. photo 1And I felt pretty proud of myself for completing them without any problems. All the carries were same for men and women, and I ended up carrying half  or almost half of my body weight a couple times during this race. As I was going over different walls, including inverted ones, I realized just how much working out with Chad has helped me. I know I’ve already talked about him in my last post, but he really designed my workouts to improve my overall strength and explosiveness, and I saw a big difference in my performance. Plus it doesn’t hurt to have a trainer that motivates you to do your best every time you’re working out.
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One of the many amazing things that happened during the OCRWC weekend was hearing my name being called as I was approaching the finish line, it was incredible and at that moment I realized just how far I’ve come since February, when I started training for my first Spartan race. I have to admit I was all smiles for hours afterwards, enjoying the company of my new friends and enjoying the feeling of a heavy finisher’s medal around my neck. My results weren’t all that bad either, I placed 7th out of 27 in my age group and 23rd out of 124 females. With that said, my goal is to complete all obstacles next year and have a chance to make the podium. 🙂

Now I’m back to my regular workout routine, keep training and working on my weaknesses, so I can turn them into my strengths. A while ago I read this quote somewhere: “Happiness is a journey, not a destination.” Call me crazy for choosing the journey I have chosen, but I am very much enjoying all the endorphins I get along the way. 🙂
– Irena

If you’d like to get started with a fitness program or get paired up with a personal trainer that’s right for you, contact our Fitness Director, Ed Davila, 586-1737 or email him at  Interested in supplements and nutrition from Complete Nutrition?  Stop in their Bozeman location at 1531 W. Main.  Remember, all Ridge Members get 10% off everyday at Complete Nutrition!

Total Body Transformation Project | Update from Chris

Meet Chris.  He was chosen by the Ridge and Complete Nutrition as one of our weight gain candidates for the Total Body Transformation Project.  While honorably serving in the US Military, he suffered a debilitating back injury that caused him significant weight loss.  He turned to the Total Body Transformation Project for help.  Just 1 month in, he’s inspiring everyone around him…

A few years ago, I suffered an injury while serving overseas. I was unaware of the full effects of the injury as I left it unchecked for several months. However, the back and neck pain that ensued worsened to the point that I could no longer sleep. I sought help through the VA but the only form of treatment I was offered was surgery. Not wanting to consider surgery at such a young age, I attempted to alleviate the pain by limiting my physical activity. Not working out was my worst option and biggest regret.

I began losing weight. Month after month, the weight loss continued until it became apparent to more than just my close friends and family. The weight loss was so noticeable that my dentist, who I see only once every other month, questioned my well-being. By the time I decided to alter my lifestyle, I had lost over thirty pounds. I dug a hole so deep the mere idea of climbing out seemed laughable. I needed help.

chris 1Seeking help was actually my first obstacle. I had no idea who to consult; aside from doctors I imagined paying just to tell me to eat more. The issue with weight gain here in the United States is that it is socioculturally perceived in a negative manner. Even now, when I explain that I am on a diet, I receive the same feedback: “Why are you on a diet?” Weight gain is taboo in a society focused on subduing an obesity trend.

A couple of months ago, however, I caught sight of an advertisement for the Total Body Transformation Project. I decided to turn in an application for the project and treated it like a lottery ticket: I saw it as false hope and kept it out of mind. What were the odds that I would have been selected? Well, I found out a month later when I was contacted by Christine Davis.

I was in disbelief when I was selected for the program and I am in disbelief now, as I weighed in at the start of week four over seven and a half pounds heavier than when I began the training. Dan McGuinness and Denton Rone from Complete Nutrition, and fitness director Ed Davila have proven to me how surmountable my weight gain obstacles really are. Though my obstacles are being overcome, it is no easy task. There is no special trick or pill. My weight goal, like anything worth striving for, is taking time and discipline; especially time.

chris 2Time is something so valuable to us that not being able to spare it for a workout or home cooked meal has become a go-to excuse. I have used the “I don’t have time for that” excuse numerous times. Now, I consider all the hours I spent on Netflix, video games, and my cellphone and realize that “I don’t have time for that” really was just an excuse. I have also realized all the benefits to devoting time to exercise.

My back pain has diminished just about as fast as my strength is increasing. I am sleeping far better at night. I am more energized and motivated throughout the day. Overall, I feel great.  My body, mind, and emotional state are better than they have been in years and it only took a three and half weeks. I can only imagine what eight more weeks will do for me.
– Chris M.

If you’d like to get started with a fitness program or get paired up with a personal trainer that’s right for you, contact our Fitness Director, Ed Davila, 586-1737 or email him at Interested in supplements and nutrition from Complete Nutrition? Stop in their Bozeman location at 1531 W. Main. Remember, all Ridge Members get 10% off everyday at Complete Nutrition!

Fitness Matters | Physical Activity….What?

Fitness-Matters-Oct-Blog-HeaderWhat is the difference between physical activity and exercise? Why should we be physically active?  What are the benefits? These are very common questions I often hear regarding physical activity and exercise.

What is it? Physical activity can be defined as any movement that expends energy. Exercise is a type of physical activity that is planned, structured, and repetitive for the purpose of improving or maintaining physical fitness.

What are the benefits? There’s tons of evidence on the benefits of physical activity. For example, daily physical activity can have positive impacts on mental and physical health (e.g., depression, anxiety, social acceptability, cholesterol, weight, blood pressure) and fitness-related (e.g., muscular strength/endurance and cardiorespiratory fitness) components.

What to do? The Department of Health and Human Services recommends at least 150 minutes/week of moderate-intensity physical activity or at least 75 minutes/week of vigorous-intensity aerobic activity.  Resistance training, or weight lifting, should be performed at least two days/week to improve muscular strength.

We all start at different levels. The key is to simply start being active – get moving every day. Some physical activity is better than none!!!

Ridge Personal Trainer Eddie DavilaAbout the Author: Ed Davila is the Director of Fitness at the Ridge Athletic Clubs. He is certified as a Registered Clinical Exercise Physiologist & Health Fitness Specialist through the American College of Sports Medicine.

8 weeks to 5k week 4

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Hello again everyone! We are at Week 4, halfway through our training program.  There will continue to be a steady increase in the number of minutes we are running each week.  Just know that it is the ultimate goal to be able to run that many minutes without stopping to walk, but if you can’t it’s no big deal!  This is a general plan to try to fit as many different people as possible, and we are all at different ability levels.  Please don’t be discouraged if you can’t run for the full amount of time.  Take a break to walk or speed walk, even if just for a few seconds, and then jump back in.  The important thing is to continue to push yourself, at whichever level you may be. That being said, here are this week’s workouts:

Week 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Do some form of light cardio for 25


Class Walk, Elliptical, Bike, etc for 30 minutes Run&Walk

Run 8 min

walk 1 min

repeat 3x


Run 8 min

Walk1 min

repeat 3x

Day off! Run&Walk

Run 10min

Walk 1 min

repeat 2x

As always, let us know any questions you may have or if you’d like any info posted here on the blog!

Happy running in this beautiful weather!

Total Body Transformation Project | Update from Mike

Meet Mike.  He was chosen by the Ridge and Complete Nutrition as one of our “disease risk” candidates for the Total Body Transformation Project.  You may recognize him, he’s the Chief Meteorologist at KBZK.  On screen he’s full of energy, but behind the scenes he’s challenged with arthritis and Crohn’s disease, which have left him with little stamina.  He turned to the Total Body Transformation Project to take charge of his health and regain his strength and energy. Just 2 weeks in, he’s making major strides…

The first two weeks of my Transformation Project I am on the slow and steady path.  I started out doing 15 minutes on the stationary bike with my first workout to 30 minutes by the third workout session and up to 45 minutes just a few days ago.  I found out that I am gaining strength with every workout and that is my ultimate goal.

Arthritis and Crohns disease has left me very weak and the medications to combat both leave my immune system weak as well. Thanks to my doctors and Humira my symptoms have improved and now I am trying to regain lost strength and stamina with the help of the Ridge Athletic Club and Complete Nutrition.

Mike 2The last time I stepped into a gym to workout was back in my college days. I was very worried about injuring myself while working out but so far that has not happened because my personal trainer Dewey Peacock is with me every step of the way ensuring I am using the correct machines, weights and techniques.

I am trying to workout every other day and I am slowly going just a little further on the stationary bike and adding just a little more weight on the various machines all with the help of my personal trainer. We are adding a few new weight machines every week and few more sit ups and stretches. I am a little tired and fatigued on my days off but that is also slowly improving.

Complete Nutrition is helping me with my diet and choices of food daily and they have plenty of vitamins and supplements to kick start my energy and even an oral spray to help me sleep at night to combat my restless leg syndrome.

Mike 1In these early weeks I am slowly gaining strength and stamina, I can’t wait to see how much stronger I will be at the end of the 90 days.

Lastly, I just returned home from the Ridge and I put 60 minutes on the treadmill! Walked 3 miles and burned over 300 calories, YES! That is incredible for me. Right now I feel I can accomplish anything.

— Mike Heard

If you’d like to get started with a fitness program or get paired up with a personal trainer that’s right for you, contact our Fitness Director, Ed Davila, 586-1737 or email him at Interested in supplements and nutrition from Complete Nutrition? Stop in their Bozeman location at 1531 W. Main. Remember, all Ridge Members get 10% off everyday at Complete Nutrition!

Huffing For Stuffing Week 2

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Hi Everyone! Knock on wood for this awesome weather to continue! Do remember that we will run outside rain, shine, or cold temperatures though.  Wear layers, hats and mittens to class if the weather is looking chilly – you can always take off a layer if you get too warm!

If you plan to run the Huffing for Stuffing race on Thanksgiving, try to do most of your runs outside even if the weather is not so perfect.  The race will be held outside and will continue if it’s cold or snowing, it can be good to practice!  Here is the link for the race if you’d like more info or want to sign up!:


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Do some form of light cardio for 25 minutes Class Walk, Elliptical, Bike, etc. for 30 minutes Run&walk

Run 5 min

walk 1 min

repeat 5x


Run 6 min

walk 1 min

repeat 5x

Day off! Run&walk

Run 6 min

walk 1 min

repeat 5x

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