GRIT Strength and Endurance Coaching

Passion X Perseverance

Custom, holistic strength and endurance coaching

Operating as usual

Photos from GRIT Strength and Endurance Coaching's post 06/08/2024

Racing my way back to fitness and even with all of the mud it feels so good 😹🏃‍♀️


Getting ready to “party,” this season… Food doping ( like Hansel) is soooo hot right now.

Are you fueling your training?


We made it! It was so fun to race again and a big thank you to .marathon for putting on this event!

Takeaways :
*Training with a baby ( or multiple kiddos ) is so hard BUT it is so worth it! Partners and families please help moms make time for training !
* You are only as good as how well you have rehabbed your last injury. Running is high outputs over long durations. Whether it is a knee injury or your entire trunk and pelvis like postpartum, you have to keep up with strength training even after you get to start doing the fun things - like run! I have definitely been slacking and I suffered at the end.

Happy training and racing ! ❤️🙌🏼


Jumping back into the fire like the good old days before I knew anything about training and runs were fueled on youth and hangovers.

Postpartum race goals :
Follow rule # 1 ( Rule # 1 don’t get dead)

This is going to hurt 😹😝🙌🏼🙌🏼 stay tuned…


Oh Hi. I’ve been MIA. My body and training have felt a bit like this picture the last couple months😹 . Postpartum is an interesting time and then add a sick baby (for like 100 years), minimal sleep, work, training, scrolling and playing the comparison game, and then your husband changing like 2 things in his diet and dropping 10 # in 5 days- I love you but really want to kick you in the junk 🤦🏼‍♀️🤦🏼‍♀️- it’s a lot and sometime you need a break to just do your thing and survive. BUT I have a lot of good things coming up this spring- especially for the MAMAS.

It’s easy to train and create when everything is sunshine and rainbows, you have endless childcare, and are getting 8-9 hrs of sleep per night. Not so much when you feel like a broken pelvis with no legs or arms😆. And that is just what GRIT is all about- continuing to move forward relentlessly even if you have to crawl, especially when no one is watching . AND sometimes even when your HRV is garbage and your watch says you’re a POS, sending it because your soul needs you to crush this downhill to feel like yourself. So if you’ve hung on this long I appreciate you and can’t wait to share what’s coming up soon at GRIT. In the words of the great, wise Tay Tay- “ I come back stronger than a 90’s trend.”

Passions X Perseverance


Elite women are training, competing, and yes, winning, during and after pregnancy, rewriting the playbook for moms in sport.

It wasn't that long ago that active women were discouraged from continuing their exercise routine when they got pregnant. Sure, they were supposed to meet the bare minimum of 150 minutes a week of physical activity. But doctors cautioned them to walk, not run, and to “take it easy”, not understanding that for a woman who clocks 60 miles a week and bangs out blistering track intervals every Tuesday and Thursday, a Sunday morning jog is taking it easy.

This is exactly what Lizzette Perez demonstrated during the 2019 Boston Marathon when she ran the event while eight months pregnant. A lifelong runner, Perez found out she was pregnant a week after she qualified for the prestigious event. She continued running, got regular checkups, and when race day came, she “took it easy,” which as she told ABC news, meant plenty of water breaks, snack breaks, and porta-potty breaks along the way. She finished in 5:49:20, healthy and elated. She gave birth to a healthy baby girl just over a month later.

At the elite level, tennis legend Serena Williams shut out her rival and won the 2017 Australian Open (her 23rd Grand Slam title) when she was eight weeks into her pregnancy at the age of 35. She would return to the WTA (Women’s Tennis Association) Tour six months later and won another title at the ASB Classic in Auckland, New Zealand, at the age of 38.

​Learn more >>>



🗣️Who’s ready to get back in the gym?!🫵🏼

We’ve created a class series to help you do just that!!

🔥Small class sizes (limited sign-ups available)
🔥Workouts specifically designed to…
🏋️Kickstart your fitness journey
💪🏼Improve mobility, Increase strength
🤸‍♂️Foster Longevity (Add LIFE to your years)

Classes will start Wednesday, February 7th, and continue on Wednesdays & Fridays at 8:15am-9:15am (more times coming soon!)

All levels of fitness welcome!!
Don’t miss out on this opportunity!

Click the link to sign up!!:


New Year, but let's check in to see how you're doing, shall we? Are you draining your body’s battery power? If you're an active female, chances are you're at risk for low energy availability and the health consequences it brings. Here’s what you need to know.

When researchers screen the nutritional intake of female athletes, a staggering percentage are not eating enough to support their performance and their health.

Here are just a few examples of how many female athletes in various sports were at risk for low energy availability (LEA) and the detrimental health consequences it brings, according to recent research:

Nearly 80 percent of elite female cross-country runners show risk for LEA
88 percent of professional female soccer players had LEA in one study.
96 percent of ballet dancers had LEA in another study.
100 percent of synchronized swimmers had low energy availability in another study!

More broadly speaking, a 2022 study of more than 200 female endurance athletes published in Frontiers in Sport and Active Living reported that 65 percent were at risk of LEA, 23 percent were at risk of exercise addiction, and 21 percent had disordered eating behavior.

LEA is a problem I see every day, and if it isn't caught in time, it can sometimes lead to irreversible damage to your health, such as dangerously low bone mineral density..

View all links to studies mentioned above and read more here >>>

Photos from GRIT Strength and Endurance Coaching's post 09/26/2023

First double digit adventure postpartum 🏃‍♀️⛰️! It takes a village but so happy for a day in my happy place with my big sis 👯

Passion X Perseverance


Nothing more to say.
Queen C 👑

Photos from GRIT Strength and Endurance Coaching's post 07/30/2023

"Fresh air is as good for the mind as for the body. Nature always seems trying to talk to us as if she had some great secret to tell. And so she has." –John Lubbock

We survived our first mountain adventure ❤️😹

Photos from GRIT Strength and Endurance Coaching's post 07/17/2023

Protein coffee and finally getting out for a ride when it’s 89 degrees 🥵🥵


Combining your heavy strength training with a big hit of protein is the best way to stimulate muscle protein synthesis and make the muscle you need. Getting a big dose of protein after you lift heavy sh*t also extends what is known as the anabolic window - the period of time when your body is most responsive to making muscle is up to four hours after a workout.

For recovery purposes, you want to be sure you get that 30 to 40 grams within 30 minutes following a HIIT or strength training session. (and don't neglect the protein at each meal!)

What is your favorite protein snack post-workout?


On the endurance side, different types of upper and lower GI symptoms occur in about 45 to 50% of athletes. Research shows that 43 percent of triathletes reported serious gastrointestinal problems. It all comes down to where your blood needs to go. When you start exercising more intensely, your body shunts blood flow from your gut to your working muscles. This causes your gut to become a bit hypoxic, or low in oxygen, which increases the activity of what are known as submucosal neurons, vital regulators of water, electrolyte secretion, and local blood flow to your gut. These GI changes decrease absorption through your intestinal cells you and you can end up with greater risk for diarrhea, intestinal cramping, delayed gastric emptying (extra pressure in the stomach- “slosh” factor), and some bleeding of the stomach and colon may result (which is why some individuals experience blood in the urine and stool). Dehydration can decrease blood volume and make all of this worse.

So, what’s an athlete to do? First think carefully about what you put into your gut, especially during exercise. Also, train your gut! That means drink and eat the way you plan to compete, so you're not suddenly trying to put lots of calories in during activity when your gut is not accustomed to processing them.

Read more >>>​​

Photos from GRIT Strength and Endurance Coaching's post 07/04/2023

WOD Daniel complete on this July 4th honoring our fallen heroes! Happy Birthday America! ❤️🇺🇸


Dreaming of summer trail races and during my weight vest walks this week 😹🤷🏼‍♀️.
Weight vests are an awesome way to sneak in some strength training with active recovery . Chances are if you are stepping up in distance you will be power hiking at some point. Using a vest can help build strength when you can’t get to the mountains and challenge you to increase your default hiking speed. Navigating this new mom world it’s a win win !

Photos from GRIT Strength and Endurance Coaching's post 06/07/2023

Happy Global Running Day! 🏃‍♀️⛰️❤️

Photos from Pursuit Chiropractic's post 06/07/2023

Let’s go! 💪🏻🏃‍♀️🏋️‍♀️


Happy Friday! 💪🏻👏


Start learning good mechanics while they are young!


NEW Be an Athlete classes start JUNE 12th!!

• Speed, Agility, Quickness
• Functional Strength
• Foundations of Athleticism

• Classes will run 3 days/week in 6 week sessions
• All classes taught and supervised by Dr. Jeff Feenstra DC, CCSP and Dr. Tara Thompson DPT, CSCS

Click this link 👉🏼 👈🏼 to sign up today!!

Photos from GRIT Strength and Endurance Coaching's post 05/29/2023

Another Murph completed to honor those who have made the ultimate sacrifice for us ❤️🇺🇸🙏🏼.

Grateful for this crew for getting me out here and getting it done!

Postpartum modifications included less reps, rowing vs running, ring rows, and elevated push ups to make sure midline was stable and I was not stressing my diastasis.


Same girl same ❤️❤️😹😹


Dreaming of those summertime mountain shuffles 😹⛰️🏃‍♀️


There are a few issues with drinking to thirst, and one is that the basic science behind it has been done on men. There is a significant s*x difference when it comes to thirst sensation.

Here's how:

💧 Estrogen and progesterone affect your hypothalamus (the brain area that regulates fatigue and fluid balance hormones). The high-hormone phase can make you more predisposed to hyponatremia.

💧 High hormones reset your body's signals to respond to a lower plasma volume, meaning that your drive to drink is dampened. Even though your body might be dehydrated, you're just not as thirsty.

💧 Menopause (surgical and natural) also alters thirst sensitivity and fluid regulation ( So how much should you drink? Everyone is an individual, so your fluid needs may be different than a teammate's. The old rec. to drink to replace body-weight loss during exercise doesn't take into account body-weight loss from glycogen loss or any residual fluid or food left in your gut consumed during exercise.

Generally speaking, 0.10 oz per lb of body weight in temps 75(F) and below and 0.15 oz per lb in temps above 80(F) will help maintain blood volume and delay muscle fatigue during exercise. However, there are a few more factors when it comes to designing a hydration plan that fits your unique, individual needs​.​

Learn more >>>

Photos from GRIT Strength and Endurance Coaching's post 04/26/2023

6 weeks postpartum Instagram vs Reality

While I WANT to be doing a right now, I am actually in a nap trap squeezing in a 20-30 min PT/cardio session when I can😹🤪

6 weeks is still early after such drastic changes to the body so it is important to make sure you consult with professionals who are skilled before you jump back into fitness full throttle

Signs you may not be ready for certain activities include leaking, pain (abdominal, pelvic, hip), and feelings of pressure.

Other factors such as sleep and nutrition are also SO important! We know athletes who are sleep deprived are at a higher risk of injury!

Overall remember N=1! Everyone will have a different experience so give yourself grace and keep progressing with what works for YOU! ❤️❤️


Brick by brick, build that foundation! Those “change plates,” add up over time😉👍🏼💪🏻


Mountain dreaming on this snowy Tuesday 😝❄️


First hike of the year with my new “weight vest” 😹 and OG crew chief aka my dad 😝!

Hiking with a weight vest is a great training tool for runners-especially for those with their eye on longer distances and a lot of vert.
Weight vests are also a great way to build leg strength while still getting outside. This does not mean going for a 20 mile hike with a 50 # pack 😹. As with anything new, start lighter ( like the weight of a baby 🥰) and build over time. This is also a great way to get some extra easy volume in or an active recovery session.

Happy Training❤️☀️

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Videos (show all)

In honor of GRIT turning 2 I am releasing a free postpartum guide! Yes it is free ( not because it is a bunch of fluff),...
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Strength training has been saving my life lately as I patiently wait until I’m ready to run again postpartum. Remember y...
All of those baby steps pay off!  Brick by brick baby😉💪🏻#getgritty #gritstrengthandendurance #postpartumjourney #strengt...
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You only get one life! What are you training for??!!                                                   #getgritty #grits...



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