Your 3 day guide to enjoying Thanksgiving without derailing your fitness.


Let’s face it we are going to overeat on Thanksgiving. 

If you are like me, this can lead to several days or (worse yet to weeks) of gaining weight, feeling like crap, and writing it off as okay because it is the “holiday season”.

Well I decided that this year I needed a actual plan to make sure I can enjoy Thanksgiving and still feel great. Here is a plan for you and me to navigate the next few days and come out feeling awesome. (more…)

Member of the Month – Katelin Anderson

Congrats to our latest Member of the Month, Katelin!! She has been super consistent and is always getting after it and having some fun in class. Since joining Katelin has broken out of her previous fitness routine that was a cycle of starting and stopping and never seeing real results. She has been crushing it and has the results to show: down 10lbs, stronger than she has ever been, ran a full mile for the 1st time in 10 years, and positive shifts in her mood and attitude. Not too shabby for someone who didn’t think she would be able to do “The CrossFit”. Check out her story below and keep up the awesome work Katelin!!! Big shout out to Rattlesnake Market and Cafe for sponsoring our member of the month!

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Member of the Month – Sarah Bissett!


Congrats Sarah!! Sarah has been crushing it since she joined 5 Valleys CrossFit earlier this year. She has been super consistent and steadily gaining strength and fitness. Big thanks to Rattlesnake Market and Cafe for sponsoring our Member of the Month.

Here is what Sarah had to say:

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Member of the Month – Steve Kemple

Big Congrats to Steve Kemple!!! Long time member Steve is continually trying to improve physically and mentally and most importantly has fun doing it. Way to go Steve! Big thanks to the Rattlesnake Market and Cafe for sponsoring our Member of the Month!

Here is what Steve had to say:

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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.

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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