5 Valleys Fit Challenge!!

We are kicking off our first 5 Valleys Fit Challenge on Monday, September 16th. This 6 week Fitness and Nutrition Program will give you tools, accountability, and support to have you feeling fantastic and performing your best.

Watch the video for details and get yourself registered below:)

Early Bird Pricing until August 31st!
Click Here to Register!

Not a member yet but want to join in the challenge? Click Here!

Member of the Month – Nate Aschliman

What was your biggest challenge prior to joining?

– My biggest challenge prior to joining 5 Valleys was that I was new to town and wanted to not only find the right gym, but the right people to surround myself with. I had a hard time finding what type of gym I wanted to commit to that would better myself for not only my day to day life, but also help make me stronger out on the trails.

How did that challenge make you feel? (more…)

Member of the Month – Joseph Bailey

Tell us a little bit about yourself (work, family, etc.)

I recently graduated from school with a BS in Geography and I love not being in school anymore! I have been married for seven years, two kids (1 and 6 years old), I live a little less than a mile from the gym.


Workout Program Tracks

Starting the week of June 10th we will be offering two different workout tracks for members to follow.  We are really excited to be rolling this out as we believe by having these two options we will be able to better serve all of our members and help them reach their goals. Currently we have helped members adjust workouts individually on a case by case basis. This will still be the case but everyone will have a better starting point based on where they are at and what their goals are.  One track will be called Fitness and the other Performance. Below are the focuses of those tracks.

To see the best results from your training you will need to follow one track continuously (not jump back and forth between them).

If you have any questions please reach out to one of the coaches:)

Check out the video above for more details.

Fitness Track:

Your primary goal is to feel good as well as long term health and longevity.

You want to improve overall strength, mobility, fitness, and training consistency so you can enjoy pursuits/activities outside the gym.

Performance Track:

Your primary goal is to develop skills, strength, and fitness more specific to CrossFit.

You have a solid strength, movement, and fitness foundation. You want to test yourself inside the gym and potentially participate in CrossFit style competition.

21 Day Challenge!

The sun is shining! I don’t know about you but this makes me eager to be outside more and break out the shorts and flip flops.

Does that make you a bit hesitant? Are you feeling a little sluggish after the dark winter months? Do you feel the need for a reset before you can really take advantage of the longer, warmer, brighter days? Do you need accountability and direction for your health to thrive?

If this sounds like you, then you MUST sign up for our 21 day challenge! This challenge is designed so you can get what YOU came for. Want to lose weight? Cool! Want to be more active? Sweet! Looking to eat better or sleep better? We got you covered!

You will receive bi-weekly accountability emails, a closed FB group with daily motivation from myself and the other participants, and 24/7 email support. The guidelines of the challenge will truly spring you into great health. You can begin your spring on the front foot, instead of feeling like you’re chasing your health through the summer.

The best part… The cost is solely up to you! You have to place a bet on yourself to achieve your goal. This should be an amount of money that will hurt if you lose it, but will also drive you to keep pushing through the whole 21 days. This number will be different for everyone. You get to choose how much you contribute, and at the end of the challenge when you reach your goal, you will receive 90% of this investment back! For example wager $100 on yourself, and you will receive $90 back, when you achieve your goal. That means the whole challenge has just cost you $10 or $0.47c/day. My desire is that I get to return everyone’s money to them. The 10% fee that you pay is for accountability, processing and support.

This challenge is open to everyone. Sign up with a friend, significant other and/or a family member. It’s always more fun with a friend involved! So who do you know (besides yourself) who could benefit from a challenge like this one? Share this post with them today!

For more information enter your details at this website and then check your inbox!

Peace, Love and Wellness

Dr. Liz

Are you ready for the Holidays??


It always feels like the end of the year is a mad rush. Between working, Christmas shopping, holiday parties, and organizing travel arrangements or hosting family, everything seems to be happening at once. At this time of year it is pretty easy to let things slide fitness wise. Fill out the form below to get our Holiday Readiness Quiz. See how you stack up and get some excellent ideas on how to navigate this holiday season and keep your health and fitness on track.

Thanks to our Member Appreciation Week Sponsors!!

We had an amazing Member Appreciation week and we couldn’t have done it without our sponsors. Please support these fantastic local businesses!

Amy Price – Missoula Massage Therapy – Everyone who got a chance to benefit from Amy’s deep tissue massage loved it.  It was a great compliment to all of those sore CrossFit muscles.  If you are interested in booking a massage with Amy, call her on 707-599-4414.

Green Source – If you haven’t already, you really need to try the smoothies, bowls, and cold pressed juices at Green Source.  Your body will thank you!  Thank you Green Source for all of those gift certificates for Member Appreciation Week.  www.greensourcemissoula.com

Iron Cakes – I can’t decide which waffle was my favorite…chocolate chip or jalapeno bacon?  They were both amazing!  Thank you Coach Scott for providing waffles for breakfast, lunch and dinner at 5 Valleys.  For more iron cakes, check out the Iron Cakes food truck schedule on their Facebook page.  www.facebook.com/ironcakesmt

Kettlehouse Brewery – Why do beer and CrossFit go so well together?  Thank you Kettlehouse Brewery for supplying beer to our hard working Friday night CrossFitters.  www.kettlehouse.com

Kornutopia –  Thank you Kornutopia of Missoula for providing a gift certificate for our Member Appreciation Week drawing.  Enjoy!  www.kornutopia.com

Nourishing Cultures – A big thank you to Nourishing Cultures for donating all of that delicious kombucha.  For more information on the benefits of kombucha and where to find Nourishing Cultures around town check out their website.  www.nourishingcultures.com

Painting With a Twist – What a fun gift!  Thank you to Painting With a Twist for providing one of our members the opportunity to express themselves through art. www.paintingwithatwist.com

Taste Buds Kitchen – Thanks Taste Buds Kitchen!  I can’t wait to hear what the lucky 5 Valleys member who won the Taste Buds Kitchen gift certificate makes during their cooking event. Bon appetit!  www.tastebudskitchen.com

Recommit To Resolutions Challenge!

4 week Challenge starting May 15th

Why should you join this Challenge?? Because, everything is designed to help you create sustainable habits that will lead you to the results you’re looking for. I know I’ve personally set hundreds of goals. The ones I’ve achieved were the ones I’d written down, shared with and surrounded myself with people that would support me in attaining them. Looking back on the goals that have gotten away I’ve realized they actually wishes or dreams. Things I kept in my head and didn’t take actual steps towards reaching them. If you’re looking for extra guidance and whole lot of motivation, this Challenge is definitely for you!

Challenge Includes:

  • Nutrition Seminar – Tuesday May 16th at 7:15pm
  • Goal Setting Training, Weekly Homework and Accountability
  • 45 minute One on One Skills Session
  • Prizes for the top finishers

Cost for the entire Challenge is $79 for members

We will be using a Scoring System to determine the Challenge Winners

Scoring System – You get 20 points per week. If you follow the guidelines you get to keep all your points. If you stray then you will lose some of your points. Here’s what you need to do to keep all your points:

Workouts:  Workout/Exercise on at least 5 of 7 days of the week. These don’t all have to be CrossFit classes. You can also go running, hiking, biking, etc or do an at home bodyweight circuit (we will send out some options for at home workouts). The goal is to get lots of movement throughout the week with some intensity. For every day you miss a workout below the five you lose one point that week (e.g. you do 2 CrossFit classes and go for 1 run you would be at 3 workouts so would lose 2 points). Note you can’t make up for lost workouts by doing multiple workouts on one day it has to be 5 different days in the week.

Nutrition rules: There are three lists below the 1) the Unlimited List, 2) the Not Permitted list and 3) the Limited List. As long as you don’t eat anything from the not permitted list or go over the limit on the limited list you get to keep all your points. Each time you eat something from the not permitted list or go over on the limited list you lose 1 point (e.g. I eat 3 servings of dark chocolate one day I would lose 2 points because the limit is 1 per day). We will provide more detailed lists for anyone in the challenge.

Bonus points: Track your food intake using myfitnesspal or a similar app for 1 consecutive week get 5 bonus points. You can earn this bonus each week. Post about your goals to the Facebook Challenge group you earn 5 bonus points for a written post and 10 bonus points if you post a video. This will be a closed group that only people in the Challenge will see. (If you don’t have Facebook you can email this to me and I can share it with others in the Challenge.)

Alright gang thems the rules. Scoring will be on the honor system and I will send out a weekly form to get your scores. Liz and I ran very similar challenges at our CrossFit in New Zealand and our members there saw some really amazing results. Fill out the form below if you want in:)

-Includes Fish, chicken, steak etc

Non Starchy Vegetables
-Includes Greens, bell peppers, carrots etc.

Not Permitted
Processed foods and baked goods
-Includes bread, muffins, tortillas, pasta etc.

Items with added sugar
-Like most desserts, ice cream, milk chocolate (dark chocolate is okay but on limited list).

Deep Fried Foods
-Pretty obvious here but things like French fries, fried chicken etc.

Alcohol – 3 drink limit per week

Dark Chocolate – 1 serving per day (1 serving not 1 Bar)

Fruit Juice – 6oz limit per day

The main focus with the nutrition is to reduce intake of added sugars and processed foods and eat an adequate amount of protein. During the Nutrition Seminar and throughout the Challenge we will cover more specifics on how to dial in your nutrition based on your goals.

Join the Challenge!

Build the right foundation. Part 1 – Lifestyle

For the most part everyone seems to understand that the combination of nutrition, exercise and lifestyle will allow you, or prevent you, to get the results you want. At the gym we strive to provide a balanced program that allows everyone to continually see gains in strength and fitness. In order to support these continual physical improvements, it is imperative to also look at your lifestyle and nutrition habits.

Ask yourself the question: “Are my lifestyle and nutrition habits helping or hindering me from achieving the results I want?” For me I know the answer is sometimes they are helping and sometimes they are hindering. My aim is to steadily shift my habits to be more consistent in supporting my goals. Getting the right foundation will set you up for long term success. Today, we will touch on the lifestyle aspect which is something that often gets left behind when trying to get stronger, leaner or more fit.

Lifestyle would definitely include nutrition and exercise, but for our purposes we will talk about lifestyle in terms of sleep and stress. If there is one thing you can do right now to improve your lifestyle, it is getting adequate and quality sleep. For nearly everyone, getting between 7-9 hours of good sleep will do the trick. Among other things lack of sleep increases stress hormones, inhibits digestion and reduces physical and cognitive function. Many people who get less sleep think they are someone who just doesn’t need that much sleep and can function without it. Unfortunately they are just operating at what is a new normal and this level is sub-optimal for maintaining health in the long term.


Earlier in the week I experienced this firsthand. Generally, I get a good night’s sleep of around 8 hours but on Monday I had an adult league hockey game that started at 11:30pm. I wasn’t able to fall asleep until close to 3am and only got about 5 hours in. I’m still paying for it even after a couple of full night’s sleep. I’ve struggled with staying focused and after doing the class on Wednesday morning which normally leaves me feeling energized (after a little recovery that is), I was shattered and felt much more stiff and sore. While this might be a bit of an extreme example chronic lack of sleep will easily lead to similar dysfunction.

Another major part of lifestyle is stress. This includes work stress, relationship stress, physical stress, environmental stress etc. Stress gets a bit of a bad rap as only negative, but our capability to respond to it are actually vital to our function. Our outlook on stress and our ability to adjust to it are actually much more important than the amount of stress in our life (watch video below). If we view stress only as negative and don’t have a healthy way to manage it, chronically high stress levels from any source, or combination of sources, will be detrimental to short term performance and long term health. This can negatively impact a whole host of things including our immune systems, digestion, recovery from exercise and hormone regulation.

Fortunately, there are many healthy ways to manage stress. These include appropriate levels of exercise (this can change at different periods of our life), proper nutrition, chiropractic care, meditation, and regularly interacting with positive people to name a few. In the next post we will dive into setting up a solid nutrition foundation. If you have any questions feel free to post to comments or email me: [email protected]