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Chesterfield Fitness Center

How to eat more vegetables with minimal effort

https://youtu.be/n4TqzzCepC0 This is an 18 minute discussion on 1) how to eat more vegetables with minimal effort and 2) what you should track in order to succeed. Summary: A few small changes can often lead to drastic improvements down the road. Keep it simple. Buy vegetables already prepared (pre-cut, pre-washed, etc). Focus on better, not perfect. If you don't enjoy the taste of vegetables, dip them in a sauce or dip, even if it might not be the best option. Cook your vegetables in bulk so you always have extra laying around. In regards to tracking, focus on process goals over outcome goals. Whatever you track, make sure it is easy to track. Doing so will allow you to quickly know if you are on track. Make sure whatever you are tracking is aligned with your goal. Sometimes you need to burn the boats and make a decision that you are going to do this no matter what.  

The Fitness Roller Coaster Ep 008

https://www.youtube.com/watch?v=_G2scwVtPSo On this episode: -How to make better decisions For many people, their fitness journey is like a rollercoaster ride filled with constant ups, downs and unexpected twists. Life is constantly throwing a wrench in things and it doesn’t help that we are surrounded with so much conflicting information on fitness. The Fitness Roller Coaster is all about sharing short and simple tips to to make your rollercoaster ride a little smoother. Unlike a lot of the things we see on the internet today, this stuff works. We work with people that need practical and sustainable solutions. These are the tips we share and conversations we have with our clients on a daily basis. Nothing sexy and no promises of unrealistic results in return for 3 easy payments of $19.95. Have an AWESOME day!

THE FITNESS ROLLER COASTER EP 003

https://www.youtube.com/watch?v=9qeTrWLpMFk On this episode: -Eating on the go -15 minute workouts -Dealing with a tight low back For many people, their fitness journey is like a rollercoaster ride filled with constant ups, downs and unexpected twists. Life is constantly throwing a wrench in things and it doesn’t help that we are surrounded with so much conflicting information on fitness. The Fitness Roller Coaster is all about sharing short and simple tips to to make your rollercoaster ride a little smoother. Unlike a lot of the things we see on the internet today, this stuff works. We work with people that need practical and sustainable solutions. These are the tips we share and conversations we have with our clients on a daily basis. Nothing sexy and no promises of unrealistic results in return for 3 easy payments of $19.95. If you have any questions or suggestions on a topic you would like to see in a future episode, be sure to pass them along to us and don’t forget to have an AWESOME day!

Strength Stretching 101

Strength Stretching works to expand your flexibility while simultaneously getting stronger in that new range of motion thus improving the ability to actively control movement and more importantly, reducing the physical limitations we've grown to accept. Why should that matter to you? The less your body works, the more you have to say no to things & your world shrinks... We all sit too much on a daily basis. Among other things this typically leads to poor posture. Poor posture = tight muscles (specifically around the hips & shoulders) Tight muscles = poor movement & compensation throughout the body Poor movement & compensation throughout the body = unhappy joints & muscles Unhappy joints & muscles = injuries, aches & pains Injuries, aches & pains = the more your world shrinks & you have to say no to activities you would have otherwise enjoyed Since this will be totally different than what most people are use to, I thought a visual would better explain... Here are a few pictures from class along with a simple, short explanation of benefits. Benefits: When we sit too much our shoulders start to round forward leading to poor posture and potentially a number of other issues…

15 Minute Total Body Burner

One problem I see with a lot of typical interval programs you find online is the lack of variety. Now I am not talking about variety in exercises but more importantly the variety in movement patterns. Without going into too many boring details, that "Calorie Crusher Tabata" workout might sound cool (and it probably kicked your butt while you were doing it) but it could have been doing more harm than good. A quick Google search and the first thing that caught my attention was a workout suggesting you complete five rounds of these five exercises: Push-ups Sit-ups Dips Squats Lunges Hopefully you didn't stop reading to give it a try but if you did, you probably felt it in your shoulders and the front of your thighs. The problem here is the high amount of stress placed on two areas of the body that (for most people) should not be the center of attention in your workouts. Most people (there are always exceptions to the rule) will benefit from more of a balanced workout that emphasizes the backside of the body and working through multiple planes of motion (think side to side and rotating rather than always working straight ahead). So what…

Mindset Matters

Our success or failure in achieving our fitness goals often comes down to the small choices we make. Our past choices make up the person we are today. We don't necessarily reap the rewards (or suffer the consequences) of our decisions overnight which can make things more challenging. If eating a slice of cake would INSTANTLY cause us to gain 15 pounds it would be much easier to resist. If you lost 1 pound every time you walked into the gym it would be much easier to go workout. As difficult as it may be, don't lose sight of what you REALLY want. Not in the moment, but 30 days from now, 3 months from now and 3 years from now. Don't get discouraged about where you are because the choices that created your current situation are behind you. Focus on what you can control right now in the present... Find a coach or trainer if you need guidance. Find a support system or workout group for encouragement. Pack a healthy lunch instead of hitting up the drive thru. Give up alcohol on weeknights. Go for a short walk first thing in the morning. Drink half your bodyweight in ounces…

Mindset Matters

Once upon a time, there were twin 10 year old sisters, Patty and Nancy. Their parents thought it was odd that the girls, who they felt were raised the exact same way, behaved completely different. Patty was very pleasant, positive and always upbeat. Nancy was unpleasant, rude and always angry about something. Out of frustration, the parents met with a therapist, to try and understand what they might be doing wrong with Nancy. After the initial meeting with the twins, the therapist scheduled them to come back one week later. When they returned a week later, the therapist separated the kids. Nancy was put in a room with an Ipad, a trampoline, candy and an ice cream machine that offered 32 different kinds of ice cream! Patty was put in an empty room next door with several piles of dog poop. After a few minutes of observation, the therapist went in to see Nancy sitting in the corner upset and the following conversation took place... Therapist: "What is wrong Nancy? What are you doing?" Nancy: "I'm bored" Therapist: "Bored? What about that Ipad sitting there, the trampoline or the ice cream machine?" Nancy: "I probably need a password to use…

6 Step Guide to Fat Loss

Regardless of your fitness goals, I am going to assume you wouldn't be mad about losing a little bit of body fat. Thanks to the interwebs, we have more information at our fingertips than ever before. When it comes to fat loss, there are billions of dollars made on countless exercise, diet and supplement programs designed around losing weight. While many of these provide great solutions in theory, it doesn't do you much good if the program is not sustainable or you can't adhere to the guidelines. With that being said, I believe the disconnect has more to do with finding solutions that fit our lifestyle. 2104

Travel Workout A

  Circuit 1 Crawling (fwd & back) x12 per side Resistance band squat + row x12 Split squat (5 sec pause @ bottom) x6 per side Circuit 2 Sliders body saw x20 Push-ups (AMGRAHP) *as many good reps as humanly possible Sliders reverse lunge x10 per side Circuit 3 (12 minutes, as many rounds as humanly possible) Burpee x10 Ice skaters x10 per side Leg lifts x15 Gait swings x15 Notes: Complete 3-4 rounds of circuits 1 & 2. Keep track of how many rounds you complete of circuit 3 with a goal of improving the next time you complete this workout. Total workout should take 30-40 minutes to complete (not including warm up & cool down). If you have knee pain: Instead of squat+row try band row without squatting x12 Instead of split squat try toe touch x10 per side Instead of Ice skaters try sliders mountain climbers x15 per side If you do not have a band or cable machine: Instead of resistance band squat+row try V-sit x15  

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