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Health Challenges!

At Least 30 Minutes of Aerobic Exercise on at Least 6 of the Next 7 Days

    Commit to doing at least 30 minutes of aerobic exercise a day for at least six of the next seven days. Remember aerobic exercise is that exercise you can do at a moderate pace for at least 20 to 30 minutes. While doing the exercise you

Track Your Exercise

Tracking your exercise is a great practice to get into the habit of.  Monitoring your cardiovascular and strength training allows you to view your progress first hand and help you set and meet realistic goals. Seeing tangible progress is very motivating.  Below you will find a l

Sign-up for a 5K or 10K Run and Start to Train for It

Sign up for a 5K or 10K Run, tell all your friends and relatives, and then start training for it.   Give yourself at least 3 to 6 months to get ready.  Check out the events page for many races in the Billings area. Below is an 8-week 5K Training calendar.  Remember to progr

Wake Up and Pushup

Over the next week, try doing 10 pushups right after getting out of bed in the morning.  Notice the energy you get from waking your muscles up and getting your blood flowing. Remember, you can scale these to your ability.  

Route a New Course

Pick a local jogging, walking, or biking route to use for your aerobic exercise this week.  You can choose something new or something you are more familiar with.  For several ideas on local routes around Billings check out Billings Trail

Walk the Road Less Traveled

Amidst the hectic everyday, society has become more and more sedentary in an effort to save ourselves time.  We take the elevator instead of the stairs, we drive to work instead of walk or bike, or we park in the closest parking spot to the grocery store so we don't have to walk far.  T

Coalition Members

Spoke Shop

The Spoke Shop has been serving cycling and skiing enthusiasts for over thirty years. Whether you are an experienced diehard or interested novice, we have the expertise and know-how to help you make the most of Montana's great outdoors. If you are thinking about a new bic

Yellowstone Fitness

The goal of Yellowstone Fitness Center is to provide the means, expertise, motivation, and atmosphere that will enable people of all fitness levels, the ability to achieve their individual fitness goals and simply feel better about themselves.  We pledge to offer this in a fun exciting,

Orange Theory Fitness

Orangetheory Fitness ( is the energizing group personal training, interval fitness concept that is sweeping the nation. Backed by the science of excess post-exercise oxygen consumption (EPOC), Orangetheory Fitness is a 60-minute workout broken into intervals of cardiov

Granite Health and Fitness

Granite Fitness Granite Health & Fitness is a full-service health club and fitness facility with Billings West End and Heights locations that serve the Billings, Montana area. The locker rooms are full service, with steam and sauna rooms, plus a pool and spa, tanning, childcare and

Pure Pilates

What is Pilates? Joseph Pilates describes his method as “complete coordination of mind, body, and spirit.” The training method of Joseph Pilates:A body balancing form of physical exercise which strengthens from the center outward.Each motion is so precise

Beartooth CrossFit

 At Beartooth CrossFit, we pride ourselves on being professionals.  When a client come to us, we are undoubtedly theirs.  We are here for you and believe the growth you will achieve through us will be a means t

Time Out Sports

Time Out Sports has been in Billings for over 25 years.  We have grown to be the BEST running shoe store in Eastern Montana.  We have been fortunate to work with many orthopedic doctors, podiatrists, and physical therap

Health Library Updates

What Is Health-And How To Get It

If you are a local business looking for an employee wellness program, watch iChange Billings President Ed Dean MD present the following lecture on health and how to get it.


FACTS: 80% of Americans suffer from back pain. 1/2 of American Workers will have at least one episode of back pain. Back Pain is the most common cause of disability world wide. Americans spend more than 50 Billion Dollars o

Foundational Exercise Database

Below you will find a list of exercises that will build a basic foundation of strength training: Push, Pull, Squat, Hip Hinge, Chest Press, Shoulder Press.     

Resistance Training 101

Resistance training is an integral part of all fitness programs.  In addition to cardiovascular fitness, proper diet, flexibility, and balance, resistance training plays an important role in building a healthy body.  See: "

How to Choose a Personal Trainer

At some point during your journey to become healthier, you will come upon the question of whether or not to hire a personal trainer. The answer can be as easy or as difficult as you want to make it.  Similar to the task of deciding on and choosing a mate, you can pick the fi

Walk the Walk and Talk the Talk: The Talk Test to Measure Exercise Intensity

  There are two basic ways to measure your exercise intensity: either by measuring and evaluating your heart rate (re

Is Functional Fitness Right For Me?

  These days, a lot of talk gets passed around concerning functional fitness. It has become a catchphrase for every other bootcamp and personal trainer to attempt to lure you in with the promise of being more “functional”. So what exactly is functional fitness and why do

How to Start a Regular Aerobic Exercise Habit

  There are many excellent reasons for exercising regularly throughout your lifetime. Regular exercise is beneficial whether we are adolescents, young adults, middle-aged adults or the elderly. Regular exercise will help us: live longer, be more funct