JoDahle Fitness

Exercise Physiology, Personal Training, Nutrition. Check out my website for services I offer. If you

Operating as usual

Photos from JoDahle Fitness's post 07/01/2020

Been out for a minute or two fighting a rheumatoid arthritis flare up for the past 2 months. An slaps you in the face and might knock you to the ground.

2020 is not what it was supposed to be like for a lot of people. However, I had the chance to be prepared and react differently to these circumstances. I didn’t fall into the depressed hole that I used to fall in when a flare up happened. I stayed positive and saw this as an opportunity to get my priorities straight.

And besides, this is nothing compared to what others are going through. I found reaching out to others during times of struggle makes you grow and forget about your worries.

I feel with anybody who is going through hard times at this moment. When you get knocked down, get up, shake it off, and try again.


Which Protein Powder to Use?

It can be overwhelming to know what the right protein powder is for you to reach your goals. So let’s talk about your options.

▶️ Contains higher levels of carbs, lactose and fats. It is the least expensive form of protein powder. The absorption rate is slow to medium. It fuels and supports muscles and can be taking as pre- or post workout.

▶️ Additional purification is done to achieve about 90% protein. It contains a very low amount of lactose which is preferable for those that are lactose intolerant. It is absorbed fast and can be used as post workout or anytime to meet protein requirements.

▶️ Goes through additional processing to enhance bioavailability. It has even less lactose than the whey isolate, however it it’s the most expensive of the 3. It is fast absorbing.

▶️ Casein is a slow digesting milk protein. It is suggested to be taken before bed or as a meal replacement. Some casein proteins contain enzymes to help with the absorption, but make sure to check the label.

▶️ Meat based protein powders are very lean containing a low fat percentage. Those that want to avoid lactose could benefit from a meat based or plant based protein powder.

▶️ Plant based protein powders are slow to medium digesting. This type of protein is derived from plants such as soy, brown rice, pea, h**p, or quinoa and it does not contain any animal products.
Make sure to read the ingredients of each type of protein. There are many brands that make each type of protein so do your research and decide depending on your goal what will suit you best.


The quarantine hair is growing, muscles are growing (hopefully), ambitions are growing, and spring is finally here in Montana.

I felt pretty down and depressed when this whole thing started and I don’t do well seeing people suffering. It’s all a learning experience and all you can do is look ahead and try your best each and every day.


There is no such thing as “boosting your immune system”, but you can optimize your immune system and make it stronger. The immune system helps us fight off infections.

Here are some tips of what you can do to optimize your immune system.

▶️ Sleep will help your body to rest and have the necessary energy to go about your day.

▶️ Stay active and exercise at least for 30 minutes 3-5 times per week. Antibodies and white blood cells are changed to fight off bacteria.

▶️ Fruits and veggies contain important micronutrients and antioxidants to protect your body.

▶️ We get most of our vitamin D through the sun. Get out and get some sunshine, however taking a supplement might be beneficial. Vitamin acts as protective agent to the body.

▶️ Eat foods such as chili peppers, sweet yellow peppers, black currents, etc. Vitamin C is responsible for growth and repair of tissues of all body cells.

▶️ Pre- and Probiotics are essential for digestive health. Eat yogurt, sauerkraut, kefir, tempeh, etc.

▶️ Try to drink at least 1 Gallon (3-4 liters) of water every day. Water helps flush out toxins.

▶️ Zinc helps heal wounds and supports normal growth. Eat beans, cashews, oatmeal, and almonds to get in zinc.


OPPORTUNITIES during this time of the COVID-19 can be found.

The gym I was working at had to close until further notice due to the virus meaning I have been out of work since last week. I applied to and started there a day after the gym closed. I feel blessed to have this job and to find purpose in it. I’ve been learning so much about different types of supplements, herbs, superfoods, and protein powders and I enjoy helping the customers find what they need.

There are places out there that are considered essential stores who are in need of workers. Amazon, Walmart, Costco, Lowe’s, Home Depot are just a few to name. These places are hiring, giving people who are out of jobs the opportunity to work.

Now, maybe these aren’t the jobs that you prefer doing, but you can learn a new skill and serve others during this time.

If you have questions about vitamins and stuff, DM me!


In your face Corona! My heart is with those that are affected by this virus. We only have a few cases in Montana, but businesses are slowly shutting down.

Derek and I are expecting our works to shut down at some point as well. We are doing anything we can to prepare.

I love seeing people coming together and helping one another during this time.
If there is anything I might do for you please reach out!

Timeline photos 03/07/2020

Vitamin A is a fat-soluble vitamin, meaning that it is not lost during the cooking process. Fat-soluble vitamins are stored in the lives and adipose (fat) tissue when not used.

Vitamin A is essential for normal vision, the immune system, reproduction, and growth and development. Pre-formed Vitamin A is only contained in animal products, but there are 50 carotenoids which the body can convert into vitamin A. The most common one is beta-carotene.

Here are some other great foods that contain high amounts of RAE (retinol activity equivalents ➡️ measurement of vitamin A content in foods).

✳️ Carrot juice, 1 cup - 2,256 RAE
✳️ Pumpkin, 1/2 cup canned - 961 RAE
✳️ Spinach, 1/2 cup cooked - 472 RAE
✳️ Broccoli, 1 cup boiled - 120 RAE
✳️ Apricot, 1 raw - 34 RAE


Timeline photos 03/06/2020

Most days, I start my day off with this energy bowl! It’s nutritious and filling and gives me the needed energy to start off my day!

Do you like smoothie bowls?
What would you put in yours?

Photos from JoDahle Fitness's post 03/03/2020

Different type of exercise this week!!!!!! It was so much fun!

Timeline photos 02/27/2020

Vitamin C is an important nutrient. It is essential for growth, development and repair of body tissues. It helps with many functions such as iron absorption, the immune system, healing wounds, forming collagen. It also helps maintain cartilage, bones and teeth.

Especially women tend to have an iron deficiency. It can be reduced by eating foods high in iron such legumes, tofu, tempeh, lentils, nuts and seeds. To help the absorption of iron, foods high in Vitamin C can be consumed. Here are some other foods that are high in Vitamin C:

Tomato juice
Brussel Sprouts

Photos from JoDahle Fitness's post 02/16/2020

Super simple high protein pancakes

1 ripe banana
1 cup almond milk
1 scoop protein powder
(I used )
3 tsp chia seeds
1 cup oats

Blend everything together. Makes 4-5 pancakes. Top with peanut butter and berries!

Timeline photos 02/15/2020

Know your worth! I had to learn it the hard way.

A couple of days ago, I had a client come in to a set up appointment and I was ready to train him. He said that he wanted to talk to me first and have me get to know him and him get to know me. Sure enough that’s what I do anyways for the first 15-20 minutes during the first training session. However he kept on talking and midway through the session he said he wouldn’t pay me for this since we are just talking. I stayed professional and proceeded with the consultation explaining to him how I would design his training program.

I should have cut him off or explained that I invested my time and knowledge to see him. This guy was a physician. I doubt he had patients come in just to get to know him for 1.5 hours and not pay him and get free advice out of his consultation. It made me angry when I went home, but it was my fault that I didn’t establish ground rules from the beginning. I reflected on the experience and found my worth.

The client returned a couple day’s later and I established my rules from the beginning. The ending was much more pleasant than last time.


Timeline photos 02/14/2020

Did you know that you will look younger and have less wrinkles if you properly hydrate every day?

70% of our body consists of water.


Benefits of drinking water are:

💧Better and clearer skin
💧Improved brain performance
💧Water acts as joint greaser
💧Water removes toxins
💧Digestion aid and stool softener
💧Weight loss aid
💧Muscle fuel

VEGAN KETO for 24 hours 02/13/2020

I tried out the KETO diet for 24h!

VEGAN KETO for 24 hours Welcome to my channel. I'm Jo Dahle from recoverstr3ngth (instagram & facebook). I am a personal trainer and exercise therapy specialist. I am here to share ...

Timeline photos 02/12/2020

Walking into work like... What makes you get up every morning and go to work? What keeps you motivated?

Timeline photos 02/10/2020

Who else likes pizza? 🍕 I personally eat pizza once per week. This meal doesn’t have to have a ton of calories and fat. There are ways to make a healthy pizza. I like using corn tortillas (because I’m GF) and they only have 80 kcal each and not fat. I make sure to add lots of veggies, beans, and tofu.

What pizza topping do you like?

Timeline photos 02/08/2020

Morning vs. Night Workout. What are the benefits?

When do you prefer to workout?

Timeline photos 02/05/2020

Thinking about what I’m going to have for breakfast. I do a lot of thinking while working out and I do plan my breakfast. I think I’m going to have a smoothie!

Timeline photos 01/31/2020

“One’s best success comes after their greatest disappointments.” – Henry Ward Beecher


Timeline photos 01/30/2020

Whether you want to do a meatless Monday or are looking for alternatives for meat, plants can provide high amounts of protein and fiber.

Every plant (even celery) contain all essential amino acids. Essential amino acids are building blocks of protein that cannot be synthesized by our bodies. They have to be consumed through food. Amino acids’ functions are the building of protein and synthesizing of hormones and neurotransmitters.

Here are some additional plants 🌱 that are high in protein:

Chickpeas 7.25g Protein per 1/2 cup
Peanuts 20.5g Protein 1/2 cup
Spirulina 8g Protein per 2 tbsp
Quinoa 8g Protein per cup (cooked)
Chia seeds 2g Protein per tbsp
H**p seeds 5g protein per tbsp
Potatoes 8g Protein per serving

Timeline photos 01/27/2020

Find someone or something that continues to motivate you! When Derek works out with me, my workouts are so much better because he pushes me and spots me which gives me confidence to lift heavy.

Who do you workout with?


Finally got 100 lbs. Not the best form, but I got it. Setting goals for my workouts has helped me be accountable and it makes it fun to work towards that specific goal.


Timeline photos 01/22/2020

Cardio vs Weights
Which one should you do for weight loss?

As you can see from the , both cardio and lifting weights have their benefits.

Fact is, you should do both for optimal weight loss. You can either do a combination of the two such as circuits or HIIT, or you can include cardio sessions into your weightlifting routine and vice versa.

Choose a workout that you enjoy. Try out different types of exercise and find what you love to do. Working out should be fun because it will keep you motivated during your journey!


Timeline photos 01/08/2020

I used to hate hate hate leg day cuz I just felt so week. About 6 months ago, I started doing more functional workouts and they have strengthens my chicken legs like crazy. Now I enjoy going heavy on leg day!

Do you skip leg day? Or do you go hard?

Timeline photos 01/05/2020

Making sure that the weights are racked right in #2020

What’s your new year‘s resolution?

Timeline photos 12/31/2019

There are 5 major dimensions of wellness to live a healthy and balanced life. We as humans tend to care for certain dimensions more and neglect others. Here are some tips for each dimensions.

✅ Physical
- take care of your body
- exercise (go on walks, move your body)
- eat a whole food diet (limit processed foods)
- get 7-8 hours of sleep

✅ Emotional
- maintain a positive attitude
- manage your stress
- smile

✅ Social
- keep healthy relationships
- surround yourself by people who lift you up
- get involved

✅ Spiritual
- gain a relationship with your higher power
- find a quite place to contemplate the meaning of life
- meditate

✅ Intellectual
- continue to educate yourself
- listen to podcasts
- read books

How are you going to make positive habits for 2020?

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Finally got 100 lbs. Not the best form, but I got it. Setting goals for my workouts has helped me be accountable and it ...
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85 W Kagy Boulevard
Bozeman, MT

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