Monthly News & Notes 

As many of you know October is my favorite month, not only because I believe the best trainers are born in October, but because October means cooler workouts, the ability to wear sweats in public as actual attire, and warm soups and stews. October is that time where we still make progress before the holiday rush really sets in, we enjoy spike meals on game day and don’t feel guilty for working out in the morning because it’s still DARK which means the day technically hasn’t started. We all know I believe working out is as good for you as it is for the people around you, so before we get crazy with holiday parties and house guests, lets buckle down, dig in and make the most of these few blissful weeks of Fall!



One of my favorite and easy fall meals is Creamy Crockpot Chicken Chili. It’s healthier than it sounds and tastes even better.





2 Chicken Breasts

1 15.25 can Sweet Whole Kernel Corn

1 can Rotel Tomatoes

1 8 oz. Fat Free Cream Cheese

1 Tbsp. Ranch Seasoning Dry Mix

1 15 oz. can Black Beans *low sodium if desired

1 Tbsp. Ground Cumin

2 tsp. Onion Powder

2 tsp. Chili Powder

Toss everything in a crockpot, cook on low for 8 hours or high for 4 hours, shred chicken and stir back into chili before serving. This delish concoction can be served over rice if added carbohydrates are desired or allowed in macros.

Makes 6 servings

1 cup = 1 serving

Calories 234

Fat 2 g

Carb 20 g

Protein 32 g



Our own version of the Super Bowl: Starting October 3rd, the client with the most progress by Thanksgiving will receive 4 free personal training sessions, 2 for themselves and 2 to give away to a friend! Next week I will grab current measurements and the winner will be determined by progress in 2 categories: LBM gain & BF loss.

Progress will be tracked and accomplishments posted in studio and online.

Personal training makes an amazing holiday gift as many people gear up for New Year’s Resolutions. This year you can give a couple hours of private coaching to a friend of family member to kick start their new health goals.



Today in training I was asked, what’s too much protein? It got me thinking, we discuss protein often and with little explanation. There are multiple reasons we focus on a higher protein diet when weight training or working towards fat loss goals. High protein diets keep muscle development intact, allow for longer feeling of food satisfaction and ignite our metabolisms!

It is important to understand what a protein is. Proteins are large molecules made up of chains of smaller molecules called amino acids. There are 20 different amino acids the body uses to make protein, and when you eat protein, or drink BCAA’s your body breaks apart the aminos and sends them to whichever part of your body needs whichever type of amino. Thus allowing for quicker and healthier recovery. In essence, when we workout our bodies feed on protein and we do NOT want our body feeing on our hard earned LBM (lean body mass). Make sense?

There are different opinions given by various doctors and nutritionists ranging from .4g to .8 g per lb. in weight. However, the compensation of remaining caloric intake would then rest in fats and carbohydrates. This protein range is given mostly to people with sedentary lifestyles with little to no planned physical activity. As with all food g = calories, 4 calories to every 1 g of protein & carb, 9 calories to every 1 g of fat. Simply stated over eating calories at any point with a sedentary lifestyle will lead to weight gain.

Good news… that’s not us. With planned workouts ranging from 5 – 12 hours a week on an average program I give out, we are all athletes. We look for on average 1 g – 2g of protein per lb. and the higher the LBM and lower the BF this number can increase to beyond 3 g per lb.

The way we gain weight is when we over indulge in all the fine foods Missoula offers; for the most part we know it when we do and plan to work out a little extra in the near future! For now, rest easy, we are not consuming too much protein, maybe just too much of a Posh chocolate or two…


Finding that muscle gain requires dedication and routine; however, it never hurts to throw in something different once in a while. Sometime I need a change of pace, setting out for another pre-planned workout just doesn’t fit my mood. Our MUSCLE UP for this month is a 5 x 5! Some of you know what I’m talking about, for those that don’t: 5 exercises for 5 sets of 5 reps. Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. Each movement is a compound exercise which creates strength and growth in the secondary muscles used in the other 4 exercises as well as the primary muscle group in the target exercise. This full-body workout should last between 30 -45 minutes and should be completed using heavy weights.MUSCLE UP!



Running… WHAT?? I know I know, I hate running and I’m not changing my mind I promise. However, I use to run every Wednesday for 30 minutes, I would complete 3 miles and feel satisfied knowing the next time someone asked me to run a 5 k my answer would be sure, NO SWEAT! Well… it’s been 3 weeks and I’ve worked my way up to 2.65 miles in 30 minutes, it’s not perfect but hey it’s progress!! I started as I have done many times, just run for 1 minute then walk 1 minute. Remember we love HIIT training, and short running bursts are exactly that!

This great HIIT cardiovascular workout posted in will have you sweating in no time, and we know how much I love that!

*Repeat for 5 Total Rounds

Moderate Jog               1 min

Sprint                           1 min

Run                              1 min

Walk                            1 min



Catie and I are now offering Advanced Nutrition options. The basic outline is a nutrition menu based on your goals, complete with grocery lists and recipe cards; 7 days 6 meals per day. But what if the store is out of what you need?? No worries, for those of you nervous to health food shop solo, we will tour you around the grocery store, teaching you how to read nutrition labels and showing you alternative options should an ingredient go missing. You just don’t want to cook… we know… we have heard it for years; the time, the prep, the waste when it doesn’t get eaten. Don’t worry, we got you!!! We now offer meal prep… YES you heard me… we will come to you house, prep and freeze your meals! Need more details, just ASK!



Work hard, keep your goals in mind, don’t hesitate to ask questions and for heck sake skip cardio and get outside for a walk with the family; enjoy our Montana fall!

Happy Sweating, Bon