Total Body Transformation | Update from Elizabeth

Meet Elizabeth.  She was chosen by the Ridge and Complete Nutrition as one of our “disease risk” candidates for the Total Body Transformation Project.  As a mom, she battled debilitating migraines and lack of sleep as she tried to take care of her son’s health issues over the last few years.  Now that he’s 4 years old and his health issues are under control, she decided to apply for the Total Body Transformation Project to take control of her own health and get back to the person she remembers.  She’s 4 weeks in, here’s her update so far…

I used to be pretty fit. I exercised daily, which included trail running, road biking and going to the gym every morning before work. When I was pregnant with my son, I was at the gym and hiking up to the week prior to having him. When my son was born, he had a multitude of health issues, including severe reflux, sleep apnea and a tongue tie that didn’t get diagnosed until he was 20 months. I literally slept minutes at a time throughout the night. My son did not eat solid food until he was almost 2.5. I’m happy to say that today he a happy, healthy just turned 4 year old! Taking care of him and getting him to this point took a huge toll on my health and I really haven’t worked out consistently for 4 years! In addition I have developed debilitating migraines that even mess up my vision, among other health issues, but that is the worst!

IMG_1465Being picked for the Total Body Transformation Project is already changing my life! I work out with Krista Kottraba-Pancich twice a week and follow the nutrition plan developed by Dan at Complete Nutrition. I am doing cardio at least 5 days a week as well. Krista is the perfect combination of encouraging and kick butt! After week two, I was down 5 pounds and I already felt so much stronger! I was telling my husband that just taking this time to devote to myself every week is helping me to be a better person and better mom! One of our goals is for me to do an unassisted pull up by the end of the challenge….today I moved to the next harder resistance band and I am super proud of myself! I never thought I could do a pullup, even an assisted one! It is really hard work to push my body after being sedentary for 4 years and I am constantly afraid of a migraine hitting, but I am determined and I am powering through! I think that eating better and the vitamins from Complete Nutrition have been a huge factor in not having one since I started the program. That alone is life changing!

I am so thankful to the Ridge for picking me for this challenge and to Krista for being awesome and for the support of Dan from Complete Nutrition as well. It is definitely a team effort and I am already benefiting so much! I can’t wait to see all the changes for the better that are coming as I continue to push myself!

photoMid week 4 update — The overall goal for this first month nutrition-wise was to learn how to keep my blood sugar stabilized (I am hypoglycemic-which means low blood sugar), which plays a big role in my headaches. I have been keeping a food journal and keeping track of headaches and dizziness etc ,too. I have been figuring out what works for me is more frequent small meals and snacks. Even though the focus was not on weight loss, I am still happy to report I have lost 8 pounds!
Week three turned out to be really hard for me. I shifted a vertebrae out of place lifting a heavy bounce house by myself after my son’s birthday party. Ouch! (Thankfully some chiro got it back in) And I had a horrible migraine that week too. Ugh! But, I didn’t let it stop me! Krista was extra careful with me that week (but no less intense mind you 😉 and knowing I have all these awesome people in my corner now helped me power through. I would have absolutely thrown in the towel before starting this project, so I am very thankful to have the support of Krista, Dan and The Ridge! I can’t wait to start Month 2!!

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!

8 Weeks to 5k: Week 2

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Hello everyone! Hopefully everyone’s homework went well this past week!  As we progress in the program and add minutes to our running portion, do what you can but remember to try to push yourself!  Also, if anyone has to miss class one week there is always the option to try and make it to the other class in order to get your group run in for the week!

Here are your workouts for the coming week:


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Class / 20 mins cardio of your choice at moderate intensity Walk for 30 minutes Class / 20 minutes cardio of your choice at moderate intensity Run & Walk

Run 2 min and walk 1 minute   repeat 10x

Walk, elliptical, bike, etc. for 30 minutes Run & Walk

Run 2 min and walk 1 minute   repeat 10x

Day OFF!!

Here is a resource if you are in need of some running trails:

This is a great website to look up trails or make your own route closer to home:

Happy running!

Total Body Transformation | Update from Irena

Meet Irena. She was chosen by the Ridge and Complete Nutrition as the athlete for the Total Body Transformation Project. As a full time teacher, she managed to train hard on her own for her first Spartan Race, and ended up qualifying for the OCR World Championship. Feeling that she had just tapped the surface of her potential as an athlete, she applied for the Total Body Transformation Project in hopes that the Ridge and Complete Nutrition could help her push her limits, and make her dream of competing as an elite level athlete come true.  It’s day 20 of her transformation, here’s her update so far…Irena doing tackling an Olympic lift and the monkey bars

Being able to take my training to another level has been a dream come true. There is only so much you can do when you’re busy with work and don’t have the time to really do a lot of research. Having a trainer that not only understands the “science” behind working out, lifting, and training, but also understands you as an athlete is amazing. Chad Sievers has been a great support and source of knowledge, and knows just how to push me a little past my comfort zone. 🙂

I’ve already been pretty active, working out regularly, and having a healthy lifestyle prior to being chosen for Total Body Transformation Project, so not much has changed when it comes to that. Complete Nutrition has done great job giving me the right amount of supplements, nutrition tips and advice when I need them. Incorporating Olympic lifting into my training has been quite the experience and I’m still learning a lot about it. Some of my friends probably wonder if I have joined a secret fight club, since I constantly have calluses, bruises (I swear I have no idea how I get most of them, they just randomly appear) and occasional scratches. (What can I say, put me in high heels and I can gracefully run in them, but put me in sneakers and the tomboy in me comes out!)

The best part about Olympic lifting is, it’s working!!! Before I started working out with Chad I could only do 2 pull ups, and now, not even a month later I can do 5! 🙂

Training for the OCR World Championship is little bit harder when you don’t have a course with obstacles available for training. And one of the obstacles that was (as I found out couple days ago) more mental for me than anything else, were the monkey bars. Well, thanks to Chad, I can now go through the ones the Ridge has, like they’re the easiest obstacle there is. And now I’m in search for other fun monkey bars around town to conquer. So if you have some good ones in your neighborhood park, let me know! 🙂

— 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!

2014 8 Weeks to 5k: Week 1

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Hello everyone and welcome! Of course there have been some technical difficulties which is why this post is late!  This is where we will post the workouts you need to do on your own before meeting the next week.  Like it’s been said in class, this is a general outline and of course you can move the days around.  For example, it lists Monday as a rest day and Tuesday as the day for class.  Those of you meeting downtown might switch Mondays and Tuesdays since we are meeting and doing the group run on Mondays!  Always feel free to leave comments on the post about any questions you might have or if you’d like something specific posted on the blog.  Please try to keep up with your ‘homework’ workouts on your own, we will be increasing the amount of time we run each week!

Great job to those who met Monday downtown and happy running to those of you meeting today!


nothing         group run        walk 30 minutes       run 1 min       walk/bike/       run 1 min          DAY OFF

walk 2 mins      elliptical        walk 2 mins

repeat 10x        30 min         repeat 10x

Fitness Matters | Reducing Sugar This Holiday Season

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fitness-matters-Sep-blogSuggesting we should avoid sugar during the holidays might sound cold-hearted & scrooge-like. We have powerful emotions & memories tied to holiday sweets. This strong connection is often the start of cravings & even sugar addiction. The problem with sugar is that unless it comes from natural sources like fruits & vegetables, it’s toxic to
the mind/body & a major cause of diabetes & obesity.

As the Halloween candy bowls start appearing, think “inflammation.” When Thanksgiving dinner is over, suggest a family walk rather than adding more bloat to the belly by eating pie. And this Christmas, consider gifting crunchy nuts & sweet citrus fruits rather than sugar laden cookies. Re-program your connection to sweets this year. Your mind & body will thank you.

Happy Holidays! – Jackie

JackieAuthor: Ridge Personal Trainer & IIN Health Coach Jackie Rainford Corcoran

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Yes! You can freeze your membership if you are out of town for vacation or for medical purposes. We can suspend your dues for up to six months within a year. Freeze fees do apply, and the suspension cannot be retroactive. Visit the membership department to put your membership on hold.

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You can upgrade and downgrade your membership at any time. A single membership upgrading to a couple/family membership will be assessed a $75 processing fee if still within the 12 month obligation.  If you have met your obligation date, upgrading to a couple/family membership is $25.  Membership downgrades within a 12 month obligation are subject to a $25 processing fee.

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All cancellations require a written notice and must be received 30 days prior to intended termination date. If you are within your obligation, you may cancel your membership for moving or medical reasons, or you may transfer your membership to another person. A $39 early termination fee applies for moving and transfers. Visit our membership department to cancel.

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