Top Five workouts at home in under 20min!

While many people across the globe are stuck indoors with their local gyms shut down, trying to stay fit at home during coronavirus is becoming the norm. Motivate yourself with these quick tips on at home fitness!

1.) Push ups – are one of the most prolific areas in the body that build great strength in your chest and also your stability and core strength 3 sets of max effort

The Perfect PUSH-UP Workout (3 LEVELS) - YouTube

2.) Pulls ups – Working your back muscles and core at the same tie is key when sitting around at home or in a chair all day. stability is key is the pull ups movement. correct pull ups need to be slow and contracted to work the muscle to failure faster. 4 sets x max effort


Struggling with getting your first pull-up? Women are strong enough to do pull-ups too, it just takes a litt… | Fitness photoshoot, Fitness photos, Workout pictures













3.) Ab Routine – Core strength needs to be worked often to make any changes to your cores physic. your core is used so often that it needs more frequency of workout. Just like legs

Sit ups 2 x 25, Russian twist 2×25, Plank each side 2 mins



Abdominal Exercise Instructions: How to Perform Sit-Ups |

4.)Squats – leg strength is for you. be your best self with supporting your active lifestyle. legs for days we say! 4 sets x 10, Lunges 2 x 50ftWhat are Deep Squats and How Do I Do Them? | The Iowa Clinic


5.) Cardio – Whatever you do get your cardio in! especially in the times of covid. We need to push our selves and strive to be better. Running, swimming, biking, rowing whatever it is get it in! At least 20 min a day.How does Usain Bolt run so fast? - BBC News

These are defidently weird times we are living in, but the Fitness Industry is booming. Online personnel trainers to Peleton bikes. The fitness industry is massive right now. More then ever, people need results, while businesses stay closed.

Luckily here is Missoula , Montana our gyms are open but for states that have strict mandates people could be stuck working out at home for quite some time. these times will pass but staying fit has never been more important. A healthy body helps fight sicknesses like the flu and the coronavirus. Eating healthy is also key during these times. More important Than wearing a masks. Wearing a mask to protect you is a last defense option, you need to fuel your body with correct vitamins and food to give you the best chance for survival.

By : Cole Tybur


My Experience with COVID-19 in the Service Industry

I have worked in restaurants since I was old enough to have a job. I love the fast paced environment, making conversation with customers, the free food, and all the friends I have made in the service industry. I have worked almost every possible restaurant position from bussing tables, to hosting, to serving and bartending, to managing. I’ve pretty much done it all! In my opinion, there’s no better feeling than making someone’s dining experience one to remember!


I’ve worked in several different kinds of restaurants as well. I’ve worked with Asian cuisine, I’ve worked at a steakhouse, and a fine dining and cocktail bar. Although each has very different atmospheres, the standards and procedures are all pretty much the same and I was able to transition pretty seamlessly from one to the next. 


Everything I knew and was used to all changed when the COVID-19 pandemic hit. At the time, I was serving at Rumour, and that is still where I am employed today. It started with a lot of uncertainty. Nobody really knew what was going on. Lots of other restaurants in the area were closing temporarily, but we had not gotten official word that closing was a requirement. Our staff was still coming to work, but it wasn’t worth going in because people stopped going out to eat. The restaurant was weird being so empty and we started getting nervous that we shouldn’t be coming in to work if others were scared to leave their homes. Rumour provides the option for our customers to use Uber Eats and Chow Now to order delivery from home. During this time these services were offering free delivery, which was an incentive for us to stay open. We stayed open as long as we possibly could, until March 17th, it was required to move down to limited service. This meant that people could not dine in our restaurant. Only kitchen workers and a couple of servers were required to make the food and get it ready for take-out, so most of the staff, including me, was out of a job. With no work and classes being switched to online I moved back home to be with family. So did most everyone else. We were all advised by management to file for unemployment. I had never done this before, and it was a weird feeling to be at home not being able to go to work still collecting money, but I had to do it because I still had bills to pay. Rumour also made a gofundme for its employees. It was called Rumour Employee Relief Fund. It was cool to see how many people were willing to help.


I loved being at home with my family, but I was so ready to get back into my normal routine. The worst part was not knowing when I would be able to work and go to classes again. It wasn’t until over a month later, around May 1st that I was able to move back home and start working again. I hadn’t anticipated how different everything would be. On top of what we already had to do for cleaning surfaces, we had to spray everything with a COVID-19 specific spray. We had to make sure that all of the tables were at least six feet apart. We couldn’t have parties larger than six people to begin with. My least favorite of all, everyone had to wear a mask. Patrons had to wear a mask to their tables and all of the employees had to wear their masks at all times. This completely changed interactions with customers. One of the major things I struggled with is hearing and being heard. It is a lot harder for a table to hear me through my mask and they would often ask me to repeat myself. On top of that, it makes the interaction a lot less personable. Being able to share smiles is a huge deal when trying to give someone a good dining experience. If a table cannot tell what mood I am in because half of my face is covered during our interaction, it is probably just as frustrating for them as it is for me. 


I have gotten a lot of comments from customers saying that it is dumb that they are required to wear masks in the restaurant or tell me just to take off mine, that they don’t care. As much as I would love that, it is not up to me. I want everything to go back to normal as much as everyone else. The most frustrating part about all of this is that I have no idea when it will. I cannot wait for the day that I can smile at people sitting at my tables without wearing a mask and tables can be close together again. I cannot wait for the day people are not worried that going and being served will make them sick and servers are not worried about getting sick at work.

Being an Essential Retail Worker in a Pandemic

We all know that 2020 has brought many challenges that we are all facing for the first time and we have all heard about the importance of essential workers. More often than not, when one says “essential workers” the first thing that comes to mind are doctors, nurses, teachers and other front-line workers, don’t get me wrong this is 100% deserved and they should be honored more because they are key to our health and future wellness, but an essential job that has gotten slightly overlooked is that of the retail workers. As many stores were shutting down, those who carried essential items like toilet paper, paper towels, hand sanitizer, cleaning supplies and grocery items stayed open to the public.

The uncertainties brought heightened fear among many and we saw things that normally never go out of stock fly off the shelves in no time flat. With how many out of stocks we had so quickly, limitations had to be put on items so it gave more people a chance to get what they needed to get by until more product came in. What shocked me the most when these limitations were put in place was how many people took the every person for themselves approach, ignored the posted signs still grabbed everything they thought they needed to stock up on and did whatever they could to make sure nobody stopped them, from bringing multiple kids/family members with them to all check out separately, going to self-checkout leaving the duplicates in their cart and double scanning the one they did pull out, throwing full on adult fits, and even hiding things around the store in attempt to come back for it later. Have you ever needed 12 cans of Lysol at one time? Me either but I’ve seen it be purchased in that quantity within the last few months! Ya I’m sure you’re laughing sitting on the other side of the screen but these all really happened and it’s not even the tip of the iceberg! When hours were shortened and specific hours were set aside for those with compromised immune systems and the elderly we would have lines of people outside the doors waiting to get in like it was Black Friday! With the amount of people at the doors in the morning most days we were out of toilet paper before 8:30 am and would get calls from customers in the afternoon convinced that us as employees were buying out all the toilet paper prior to store opening and that was why they couldn’t get any in the afternoon. Oh yeah I wish I could make this up! Also, since we were getting really busy at totally random times of the day customers began complaining that we had too many employees on the floor and that it was impossible to social distance because of it, so we took almost all of our employees to overnight shifts to accommodate this and as soon as we did customers were still complaining but this time it was because they couldn’t find anyone to help them.

Now don’t even get me started on the mask mandates! When it first came out that us as employees were required to wear masks, we all complied but would have numerous customers come up to us at the check lanes and around the store and say, and I quote “I don’t know why you’re even wearing that sh**, they don’t even do anything you just look stupid.” Now circle around to present day when everyone is required to wear them, I’ve never seen so many people become concerned with what they think are included in their “rights”. You know how children all go into that phase where no matter what you tell them they always tell you no and do the opposite, COVID has become that phase for adults. I can’t tell you how many people I have seen walk in the doors with a mask on, only to take it off or move it off their nose as soon as they get past the front lanes and if they are asked to pull it up/put it back on we get eye rolls, attitude, cursed and yelled at. Don’t get me wrong I totally get it, I don’t want to wear a mask either, they are annoying, it’s hard to breathe, I now have teenage ache all over again and it’s one more thing I have to make sure I wash constantly, but we do it for our full shifts to keep everyone safe per health department requirements and all we ask for is a small inconvenience for a short shopping trip that the same is done by the customers.

Long story short, be nice to your retail workers, we are out here doing our best to make sure you have everything you need to get through this trying time. We don’t own the company, we don’t make the rules, we just work here and have to follow them just like we ask of you. I know that many who read this will disagree with me and that’s totally ok, these are my opinions on my personal experiences during this crazy time. It is ok to disagree with me, I don’t mind and I welcome the opinions of others as long as they are done so with kindness. I also realize for every negative experience we had, there were 20 positive ones by those thanking us for being open and doing our part to keep everyone safe and for those people I thank you in return because people like you are what keep us going!

4 Must See Sights in Glacier National Park

Glacier National Park is one of the most beautiful national parks this country has to offer. One trip to this amazing terrain and you will realize just how small you truly are on this planet. Glacier is home to over one million acres of glacier cut peaks, crystal clear mountain lakes, and an abundance of wildlife. Growing up in Montana Glacier quickly became an annual summer destination. Here are my 4 favorite can’t miss sights of Glacier National Park.

Going to the Sun Road


Going to the sun road is the feature attraction of the whole park. Completed in 1932 going to the sun road is the only road that crosses the park and goes over the continental divide via Logan pass. Stretching over 50 miles from Lake McDonald on the west side of the park to Saint Mary lake, the road features steep drop offs, gorgeous waterfalls, and jagged snow capped peaks. For the best experience on this narrow winding road, drive a smaller vehicle with great visibility or take the vintage red bus tour. 


Hidden Lake


After taking the scenic drive up going to the sun to Logan Pass if you are anything like me you are ready for a hike. Lucky for you one of the most beautiful mountain lakes Glacier has to offer is only a five mile round trip hike from the Logan Pass visitor center. This is a well traveled path so expect some crowds. About half way through hiking you will reach a overlook to give you a awe inspiring view of Hidden Lake itself plus numerous mountain peaks including Bearhat Mountain. This hike also includes alpine meadows, nearly year round snow, and plenty of mountain goats. 


Avalanche Lake

If you are looking for a great view near the Lake McDonald area Avalanche Lake has everything you are looking for: massive peaks, insane waterfalls, and the clearest water you will see. If you are nearing the end of your trip and have not found that one picture you are going to show all your friends and family this is it. Only a 4 mile round trip hike, this is a trail for the whole family. After reaching the mouth of Avalanche Lake and getting to take in the picturesque view you can either continue on the trail to the far side or dive into the ice cold glacial water for a swim.


Saint Mary Falls

Starting near Saint Mary Lake on the going to the sun road is a little over 3 mile round trip hike with multiple breathtaking waterfalls. At under a mile into the hike you come upon the first and best known waterfall on the trail, Saint Mary Falls. Saint Mary Falls consists of cold glacial runoff dropping 35 feet down just off the trail. Continue farther on the trail and you come to the next gorgeous waterfall, Virginia Falls. Virginia falls is larger and steeper then Saint Mary falls. The water drops 50 feet right before showering you with a nice cool mist. If getting up close and personal with waterfalls is your thing then this is a must see trail.

3 Things to Do In COVID-19

The Covid-19 pandemic has caused many incoviences for us to go out. We may not hang out with friends as before, nor will most of us continue the lifestyle that we have been accustomed to as well. To some degree, the ways we entertain, work, as well as recieving educations all have been changed.

We may spend more time staying home, especially when the winter is coming near, just as if our ancients in the pre-historical time. I’m not kidding, for which I take it serious and think about what should we do at home.


We can spend a lot of time in reading at home, including the newspaper, novels, academic articles, as well as fictional documents, etc. These reading materials will help us update our cognitive levels, logical thinking, and enrich our minds.


When we have to stay at home, we have to make plenty of adjustments in terms of daily exercising. For instance, we can use treadmills to jog instead of running in the ourdoor playgroud. Yoga is a good choice for us to reshape our badies indoor.


We can make full use of the chances to practice our cooking skills when we have to stay at home. We also can get more opportunities to change our original diet habits, since we can prepare foods for ourselves as we like.