Workout for Thursday, March 4th
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
At home workout:
Warmup:
5-7 Minutes
Part A:
12:00 EMOM:
Min 1) 8 Tempo KB Curl
Min 2) 8 Tempo Push-up
Min 3) 8 Tempo Front Squat
Min 4) 8 Tempo Laying Knee Tuck
T= 30X2
Part B:
13:00 for quality:
50 DU/100 SU
20 Alt FR Box Step-up (empty bar)
20 Alternating Plank Pull-through
Sub KB for barbell
Gym Workout
Deload Week Part A:
12:00 EMOM:
Min 1) 8 Tempo Ring Row
Min 2) 8 Tempo Push-up
Min 3) 8 Tempo Front Squat
Min 4) 8 Tempo Strict K2C
T= 30X2
Deload Week Part B:
13:00 for quality:
50 DU/100 SU
20 Alt FR Box Step-up (empty bar)
20 Alternating Plank Pull-through
Top 5 Fast and Healthy Local Lunch Options in Missoula
Meal planning and prep is a huge key to being successful with our nutrition. But sometimes things just come up and we are hungry and need something ASAP.
Having some go to healthy (and super tasty) options will be the best bet to help us stay on track.
You can’t go wrong with any of my top 6 Healthy Local Lunch Options. They will leave you satisfied without feeling bloated and sluggish the rest of the day.
All these top spots do it right by making nearly everything from scratch with quality ingredients. Next time you need a quick midday bite opt for one of these and you won’t be sorry.
El Diablo
- Near and dear to my heart as I worked here for about 4 years and never got tired of eating the food. Marinades, salasas, sauces, guacamole etc. are all made from scratch. Opt for a bowl with rice, beans and any of the meat options then load it up with veggies and salsa and you will be good to go.
Five on Black
- Delicious Brazilian style street food fresh made daily. Make a bowl with greens, rice, beans or sweet potato and choice of protein. Then top it with some chimichurri, cilantro, lime, and spicy coconut sauce and chow down.
Rattlesnake Market and Cafe
- A little out of the way (unless you live in the Rattlesnake or are up there for a hike or bike ride) but well worth the effort. Several healthy salads and sandwich options to choose from as well as rotating specials. My favorite is the Carne Asada Salad. So fresh and good!
Market on Front
- Almost too many options to choose from for fresh outstanding salads and sandwiches. Pro option is to get a sandwhich and a salad and share the other half with a buddy or save it for the next day. It’s like meal prepping but better since you didn’t prep it.
Green Source
- Organic smoothies and various bowls that leave you fully satisfied and just feeling healthy all over. Smoothies are 100% organic and I think nearly everything else on their menu is too. I’m partial to the Acai Bowl but they have a heap of other bowl options to satisfy your cravings while having you feel great.
I do my best to prep and eat homemade meals as I know the ingredients are good and I am generally making a good decision.
It is comforting to know that these local options are always there when I need a break from cooking myself, need something fast, or just want a tasty lunch.
I know I can have something at one of these spots and it will give me the energy to power through the rest of the day. They also have me feeling ready and able workout that afternoon or evening which isn’t always the case for many fast lunch options.
Where are your favorite go to healthy lunch spots??
Workout for Wednesday, March 3rd
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
At Home workout:
Warmup:
5-7 minutes
Part A:
Every 3:00 for 4 rounds:
20 jump squats
30 russian twist
60 Du/Jumping Jacks
Part B:
6:00 AMRAP:
12 KB Deadlift High Pull
12 Burpee over KB
2:00 rest
6:00 AMRAP:
30 two-foot mtn climber
30 Forward Lunges
Gym Workout
Deload Week Part A:
Every 3:00 for 4 rounds:
15 Wallball Squat Clean
30 Russian Twist
60 DU/120 SU
Deload Week Part B:
6:00 AMRAP:
12 Deadlift w/dbl overhand grip (95/65)
12 Burpee over Barbell
2:00 rest
6:00 AMRAP:
Bike or Row for cals
Workout for Tuesday, March 2nd
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
At Home Workout:
Warmup:
5-7 minutes
Part A:
3 Rounds:
:30 work / :30 rest
– SA Seated Strict Press (R arm)
-SA Seated Strict Press (L arm)
– SA Bent-over row (R arm)
– SA Bent-over row (L arm)
– Superman Plank
Part B:
50-40-30-20-10: (15:00 Cap)
RKBS (53/35)
Goblet Squat (53/35)
Sit-up
Gym Workout
Deload Week Part A:
3 Rounds:
:30 work / :30 rest
– Strict Press
– SA Bent-over row (R arm)
– SA Bent-over row (L arm)
– WB Knee Tuck
– Deload Week Part B:
50-40-30-20-10: (15:00 Cap)
RKBS (53/35)
Goblet Squat (53/35)
Sit-up
Workout for Monday, March 1st
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
At Home Workout:
Warmup:
5-7 minutes
Part A:
4 Rounds:
:40 work / :20 rest
– Goblet Squat
– Laying Knee Tuck
– Plank Shoulder Tap
Part B:
12:00 AMRAP:
15 Knee Tuck Jumps
15 Narrow Hand Push-up
10 SA Bent-over Row ea arm
Gym Workout
Deload Week Part A:
12:00 EMOM:
Min 1) 10 Backsquat (light – moderate weight)
Min 2) 10 Strict K2C
Min 3) 2 Wall Walks / 20 slow plank shouder tap
Deload Week Part B:
12:00 AMRAP:
15 Box Jumps
15 Narrow Hand Push-up
15 Horizontal Pull-up
Workout for Saturday, February 27th
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
No Zoom today.
Gym Workout
Part A:
9:00 AMRAP
10 Deadlift (135/95)
10 Pull-up
10/8 Cal Bike
Rest 5:00
9:00 AMRAP:
6 Double DB Thruster
12 T2B/K2C
24 DU/48 SU
Rest 5:00
9:00 AMRAP:
12 Alternating SA DB Hang Clean & Jerk
12 Box Jump
Workout for Friday, February 26th
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
At home workout:
Warmup:
5-7 minutes
4 Rounds:
:30 work / :30 rest
– Hanging L-sit / Knee Raise
– Pistol / SL Squat to box (R leg)
– Pistol / SL Squat to box (L leg)
– Spiderman Push-up
Part B:
14:00 AMRAP:
20 Sit-up
40 Two-foot MTN Climber
20 Cossack Squat
40 KBS
Gym Workout
Part A:
4 Rounds:
:30 work / :30 rest
– Hanging L-sit / Knee Raise
– Pistol / SL Squat to box (R leg)
– Pistol / SL Squat to box (L leg)
Part B:
Test
Strict Pull-up:
3:00 ME Strict Pull-up / Banded Pull-up
**if you use a band, log the band you used in the notes.**
Part C:
“Annie”
50-40-30-20-10:
DU/ SUx2
Abmat Sit-up
Workout for Thursday, February 25th
Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout
At home workout:
Warmup:
5-7 minutes
45:00 AMRAP:
3:00 work / 2:00 rest
80 DU/80 J Jacks
70 Airsquats/Goblet Squats
60 Alternating SA Hang Clean & Jerk
50 Sit-up
40 Burpee over plate
Gym Workout
Engine Day:
45:00 AMRAP:
3:00 work / 2:00 rest
80 DU/160 SU
70 wallballs
60 G2O w/plate
50 Sit-up
40 Burpee over plate
How do I Get Stronger without Getting Bigger??
So you want to get stronger without getting big and bulky?
The majority of people that train at MontanaFit want to increase their strength but are not interested in gaining any size.
They want to feel fit and strong, but also lean.
Many people associate lifting weights with getting bigger. While this can be the case it really depends on what type of lifting program you are following.
There is also a common misconception that using lighter weights and doing more reps will help you “tone” without gaining size.
The truth is lifting lighter weights and doing a ton of reps is actually how body-builders train to increase muscle size.
An increase in muscle size will also make you stronger. That is why people with big muscles are also usually quite strong and can lift a lot of weight. And also probably why people tend to think if you try to get stronger you will automatically get bigger.
It is very possible to get extremely strong without adding a lot of size. This is evident in sports where weight classes are important like Wrestling, MMA, Boxing, Weightlifting etc. You also see it in sports where being light and really strong is helpful like gymnastics and rock climbing.
In order to get stronger without gaining size you need to follow these guidelines:
- Lift heavy – 80% plus of your 1RM for 1 to 5 repetitions with adequate rest between sets
- Lift/Move Fast– Dynamic movements like Power Cleans, Snatches, Plyometrics and Sprints will develop strength without gaining size.
- Eat Appropriately – The only way to gain size is to take in a surplus of calories which can be used to create muscle or be stored as fat. If you don’t eat a surplus there is nothing in the system to be able to gain size.
That doesn’t mean you only ever lift heavy and/or fast but you would want to make sure that a big piece of your training follows those guidelines.
It is still important to do higher repetitions with lighter weights to keep your joints healthy, strong, and working properly. You just need to make sure you aren’t doing too much volume in that range while also eating a surplus as that will lead to a gain in size.
How is it possible to get stronger without increasing muscle size? Well essentially it comes down to your brain creating a better connection through your nervous system to your muscles.
This leads to:
- Learning to Recruit More Muscle Fibers
- Activating Muscle Fibers Faster
- Increasing the efficiency of each Muscle Fiber
At MontanaFit our focus is on training people to excel outside the gym. That means our program is designed to develop strength, endurance, power, and coordination so you feel fit and athletic, and ready to get after any pursuit with confidence.
If that sounds like something you are into, click the button to schedule a call and find out if MontanaFit is the right thing for you.