Are you up for the challenge?

Big Sky’s first 50k and 12k mountain races on Lone Peak in September 2013!

lone peak


Press release: Ultra-Marathon The Rut 50K – Press Release 2013-1

Sid & Frosty’s Summer 2013 Excellence Camp

Here is a great summer camp opportunity at Montana State University Rec. Sports & Fitness!




Emphasizing mental toughness, enhancing focus, character building and more. This is available to all the community for any sport (but for girls 4th – 12th grade).

Sid and frosty 2013 (click for brochure)


Backcountry Skiing!!!

My absolute favorite activity in the winter! Here is a video that my fiancé, Ryan, took of our adventures today up Lick Creek in Hyalite Canyon (iphone cut). Lots of work for a great reward! Tons of light, white, fluffy snow…all day long!

lick creek feb 2013



College Athletic Recruitment Seminar


Are you interested in playing soccer in college?  

For players U14 and older, please join us for the annual college recruitment class with the Bozeman Blitzz. This class covers how to find a school that best suits you, contact the coaches, be seen be at events, and prepare a resume to give yourself the best chance at playing collegiate soccer. Information of NCAA and NAIA rules will help you get the leg-up on selling your soccer resume to college coaches and get noticed among the thousands of other players looking to play college soccer. This event is free to attend, and highly encouraged.

Tuesday, March 5th

Bozeman Public Library

Hope to see you there!

Bouldering Competition at MSU Rec. Sports & Fitness Center!

Join in on the fun! Come enjoy the atmosphere or come enjoy the competition! This weekend January 19th and 20th!


PAPOP 2013 Poster

Check it out: Winter Strength and Conditioning is Back!

Blitzz Abby Keene Winter Training


Blitzz Abbey Keene Winter Training

CORE Activation

Your “CORE” contributes significantly to daily function and more specifically to athletic movements. Many daily movements require energy to be transferred from the legs to the arms (or vice versa) through the core to complete the task. The same is true for athletic movements.

Let’s take a step back and define your “CORE”.  Many scientifically based journals and professionals have defined the core in slightly different ways. Most will agree that the core consists of the muscles that help support your spine, provide stability, and help generate power during athletic movements. Your core is not just your abdominal muscles, but a collection of muscles that work together to provide support and function. These muscles primarily consist of the rectus/transverse abdominis, internal/external obliques, erector spinae, latissimus dorsi, iliocostalis, and multifdus. Some also say the gluteal muscles are also included.

It is also reasonable to think that the core could influence lower extremity injury risk by altering loading because the core is responsible for position about half of an athlete’s body mass over the lower extremity at risk. Many common misconceptions of how to activate the core can lead to wasted time and possible injury. But incorporating specific muscle groups effectively can build core endurance, increase strength, and reduce injury.

Below are 2 great exercises to help achieve a stronger core:

Birddog: Begin on all 4s and raise one arm straight along with extending the opposite leg so both limbs are parallel with the floor. Repeat on the opposite side.

Side Plank: Begin on your side, forearm/elbow on ground with feet stacked. Raise hips off ground. Hold position for 20-30sec.


1. Szelog, Matthew. 2012. Core Exercises: What is the Core and How do you Activate it? National Strength & Conditioning Association: Performance Training Journal (11.5) .


Side Plank

Winter Performance Training is Back!

Agility, Prehab, Flexibility, Power, Plyometrics and Speed. 6 weeks of soccer specific training!

Improve your strength and speed, prevent injuries, and become a more complete athlete!

(click on the link below)

winter performance training

Nutella vs. Peanut Butter

I was walking past the U13 Blitzz soccer girls training session last week when their coach called me over to ask a question the team was debating: What is better for you, Nutella or Peanut Butter? Of course most of the girls were looking for me to say Nutella, because who would disagree…it’s delicious! However, Peanut Butter (PB) is better for you especially as an athlete.  Here are some facts and things to think about when choosing healthy foods for an athlete:

1) Look at the ingredient list on foods. Items with a smaller list typically have less artificial ingredients. Nutella’s first ingredient is SUGAR! Nutella has 21 grams of sugar/serving (2 Tbsp.) compared to 1 gram/serving in Adam’s Natural PB!

2) Try to eat foods that are more natural: less processed/packaged foods. Choose a natural PB, such as Adam’s that does not have hydrogenated oils and other additives.

3) PB has 7 grams of protein/serving compared to Nutella’s 3 grams. For an athlete, protein is very important for performance and recovery.

4) Moderation is key! Everyone needs a little Nutella once and a while so have it! Just don’t have the whole jar (same goes for PB). Plus, adding a small amount of these spreads to a banana or strawberries can be a good snack and help add fruit in your diet!

Running Form

Working on proper running form can be beneficial to everyone and especially helpful for younger athletes who are growing. Good running technique can help with your coordination, help you change directions quicker, and increase your speed. Here are some tips to think about when working on your form:

  • Run Relaxed: Keep the head still and shoulders relaxed.
  • Correct Arm Swing = Hold arms at 900 and swing hands from your back pocket up to your cheek.  
  • Run with a very quick lift of the foot. As soon as your forefoot (ball of foot) touches the ground the heels should lift up toward the hips.
  •  Don’t twist at the waist and arms should not cross your body. Keep arms going straight forward and backward.

Try some running exercises to help with your form:

  1. As part of a dynamic warm-up: Ankle lifts, Knee lifts, Skipping, High knees, Heel kicks.
  2. High knee Run in place and on the command “go,” sprint  forward.
  3. Backward running – helps with coordination and strengthening the hamstrings.