Consistency is > Intensity

The quote in the photo from Bruce Lee is one of my favorites.

I think the older I get the more it hits home both in my work and personally.

At the gym often when people are getting ready to join they are feeling really motivated.

They’ve decided to make a change and are ready to get after it. They want to start working out 5+ days a week, hit it hard, quit drinking, cut out all sugar, go to bed early, get stronger, lose a bunch of weight…

The list can go on.

I tell them that is fantastic! It is great to see them so inspired to make positive changes and that we can definitely do all those things… We just can’t do them all at the same time.

I explain we should focus on just one thing to start with and make sure we get that dialed in before we move on to the next piece.

Sometimes I feel like I might be bursting their bubble a little bit but I know that it is the truth.

If I want to help them to be successful long term then creating consistency around one habit at a time is key.

So the first thing we prioritize is consistently coming to the gym to workout 3+ days per week.

During their first month I specifically tell new members to not push themselves too intensely.

We want them to feel like they could always have done a little bit more, pushed a little harder, gone a bit faster.

Leaving a little in the tank ensures they don’t burn out, over do it, get way too sore or tired and then not be able to come back and do it again soon.

Personally I’ve fallen into the same trap of feeling motivated and wanting to make massive sweeping changes.

I might start strong and get after it with intensity. The problem is that motivation is fleeting and when it goes so does the effort and intensity I was relying on previously.

I hadn’t created a consistent habit or routine to sustain the progress and so any results I had seen go back to where they were before I started.

Consistency is like a muscle. We need to train it regularly. Once it is strong we can then apply intensity on top of it at various times to improve and accelerate our results.

Until we’ve built that consistency muscle adding intensity will only be wasted effort.

So the next time you are feeling motivated to make some improvements apply that energy and intensity to figuring out the best way you can consistently take small steps in the direction you want to go.

Need some help getting consistent?

Click here to schedule a call and find out how MontanaFit can help you crush it in and out of the gym.

Ian Marshall

Workout for Wednesday, March 10th

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:
Deck of cards

Heart = plyo push-up
Diamond = Spiderman Plank ea side
Spade = SA Hang Clean & Jerk ea side
Club = Jumping Goblet Squat
Jack = :45 flutter kick
Queen = :45 two-foot mtn climber
King = :45 Supine Plank
Ace = 30 burpee high jump

Gym Workout

Part A:
Take 20:00 to work thorugh these two tests.

Cycle Test #3:
3RM Push Press
&
Cycle Test #4:
3RM Push Press

Part B:
7:00 AMRAP:
6 Thruster (75/55)
6 T2B/K2C
6 SDHP (75/55)

Workout for Tuesday, March 9th

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:
:45 work / :15 rest
– KB oblique Crunch R side
– Goblet Rev Lunge R Leg
– KB oblique Crunch L side
– Goblet Rev Lunge L side

Part B:
11:00 AMRAP:
25 KBS
10 Burpee Bar touch

Gym Workout

Part A:
4 Rounds:
:45 work / :15 rest
– KB oblique Crunch R side
– Goblet Rev Lunge R Leg
– KB oblique Crunch L side
– Goblet Rev Lunge L side

Part B:
11:00 AMRAP:
25 KBS
10 Burpee Bar touch

Workout for Monday, March 8th

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:
16:00 EMOM:
Min 1) ME SA Seated Strict Press (R arm)
Min 2) ME SA Seated Strict Press (L arm)
Min 3) :45 Flutter Kicks
Min 4) :45 Bicycle Crunch

Part B:
30-20-10:
Alt SA Squat Clean
Burpee over KB/DB

Gym Workout

Part A:
Take 18:00 to work through these two tests.

Cycle Test #1:
3RM Strict Press
&
Cycle Test #2:
1RM Strict Press

Part B:
22-16-10: (7:00 Cap)
Hang Squat Clean (95/65)
Box Jump Over

Workout for Friday, March 5th

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

36:00 AMRAP:
50 two foot mountain climber
30 lateral jump over kb
20 Alt KB Snatch
50 two foot mountain climber
30 Jumping air squat
20 HRPU w/elevated feet

:30 – :45 rest after each movement.

Gym Workout

Deload Week Part A:
36:00 AMRAP:
500m row / .7 mile bike
30 lateral jump over barbell
15 Hang Power Snatch (75/55)
500m row / .7 mile bike
30 Jumping Pull-up
15 HRPU w/elevated fee

:30 – :45 rest after each movement.

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