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5 Steps To Making Habits Stick

https://youtu.be/noqghmDel7A This is a 16-minute discussion on 5 steps to making habits stick and 3 strategies to minimize the damage from alcohol. Summary: We often make the same mistakes over and over without changing. We need to learn where we tend to fall off track and form better habits to create more success moving forward. Individually, small changes don't seem like a big deal but over time they can help you achieve amazing results. 5 steps to making habits stick: A reason- Change is hard. Get clear on the payoff you’re after. A trigger- The moment before. What triggers current behavior? A new habit- Think short and specific. Practice- More repetition, more it’s hardwired into your brain. A plan- You won’t always get it right. Plan how to recover quickly. Alcohol: 3 strategies to minimize the damage Alternate with water. Slows down consumption. Helps to stay hydrated. Create punishment/reward system. College story. 10 min cardio per drink. Plan ahead and set boundaries. How many drinks? Eat less earlier in day. [Bonus] Either-or. Don’t have both. We tend to overeat when we drink. Pick one.  

5 Common Traits Of Our Most Successful Clients

https://youtu.be/U2ikO0hJRSU This is a 21-minute discussion on 5 common traits among our most successful clients and 4 strategies to drink more water. Summary: It's not what you know, it's what you do with what you know. Before you blow off simple tips, ask yourself how well you're doing them. If you keep doing what you've always done, you'll continue to get what you've always got. Sometimes the barriers from our past only exist in our head. Don't let your prior experiences keep you from achieving your goals. Strategies to drink more water: First thing in the morning. Set a timer. Carry water with you. Measure it- raise your awareness. 5 common traits of successful clients: Schedule in advance-prioritize. Measure progress- not by the scale. Bounce back quickly from setbacks. Focus on what they can do. Consistency

Meal Prep 101

https://youtu.be/WrOH5RdbG5s This is a 20-minute discussion on Meal Prep and how I really try to keep things simple. Download the weekly meal planner and food list below. Summary: Nutrition doesn't need to be complicated. I believe in large part, we all know what we need to do, it's just a matter of doing it. The more we simplify our eating, the easier it gets and the less likely we are to make the wrong choices. Willpower is an exhaustible resource. The fewer decisions you have to make on the fly, the better. This is where planning ahead has major advantages. When stress is high or time is scarce, we are often not in a good mental state to be making healthy choices. By planning ahead, you eliminate the need to make choices at times when willpower may be limited or when otherwise we would turn to foods that are only taking us further from our goals. We need to create "rules" that give us a clear, simple outline to follow so we know exactly what we need to do. Cook in bulk. Pick a day when you have the fewest number of commitments and prepare food for most (or all) of the week. Make…

September Workouts [Part 2]

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Shoulder x 3 repetitions per side; 15-20 seconds per repetition Alternating Knee Hugs x5 repetitions per side; hold 5 seconds per repetition CARs Quadruped Hip x3 repetitions per side; 15-20 seconds per repetition Total Body 2 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Each time you complete a round, increase the repetitions as noted. Rest only as needed. Videos and instructions for each exercise can be found below. Medicine Ball Floor to Overhead x4 repetitions, 8, 12, 16, 20… Crossover Lunge x2 repetitions per side, 4, 6, 8, 10, 12… Mountain Climbers x4 repetitions per side, 8, 12, 16, 20… Forward Lunge with Rotation x2 repetitions per side, 4, 6, 8, 10, 12… Exercise Demonstrations and Coaching Tips: CARs Shoulder https://www.youtube.com/watch?v=Y_sPozh-MH0 Coaching points: You will hit a sticking point about the time your arm is directly overhead. At that time, rotate your palm out towards the wall. Make sure you try to minimize the amount you rotate your shoulders sideways. When…

September Workouts

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Kneeling Elbow Extensions x10 repetitions per side Hip Rocking with Straight Leg x60 seconds per side; hold 10 seconds when rocking back Side Lying Open Door x5 repetitions per side Total Body 1 Complete each of these five exercises in the order prescribed three times. Rest as needed. Videos and instructions for each exercise can be found below. Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Toe Touch x10 repetitions per side Lying Hamstring Walkouts x5 repetitions Rear Foot Elevated Split Squat x8 repetitions per side Exercise Demonstrations and Coaching Tips: Kneeling Elbow Extensions https://www.youtube.com/watch?v=NdBSHJnBr_w Coaching points: Begin in a kneeling position with your elbows on the floor directly under your shoulders. Put your left hand behind your head and bring your left elbow to your right forearm. From there, slowly rotate from the shoulders moving your elbow towards the ceiling. Your flexibility through the shoulders and upper back will partially determine how high up you can rotate. To improve this exercise, sit your butt…

August Workouts [part 2]

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Shoulder I, Y, T x5 repetitions at each position TRX Back Stretch x90 seconds Leg Lowering x10 repetitions per side Total Body 2 Complete each of these five exercises in the order prescribed four times as quickly as possible. Rest only as needed. Videos and instructions for each exercise can be found below. Crawling x10 repetitions per side (1 repetition = 1 step with each hand) Lunge Matrix x4 repetitions per side (1 repetition = 1 forward lunge, 1 side lunge & 1 reverse lunge) Plank + Reach x10 repetitions per side (alternate arms) Bodyweight Squat x10 repetitions Flutter Kicks x15 repetitions per side (1 repetition = 1 kick with each leg) Exercise Demonstrations and Coaching Tips: Shoulder I, Y, T https://www.youtube.com/watch?v=RfQCn2Dp1BI Coaching points: There are 3 parts to this exercise. During all 3, try to keep from arching your back or picking your head up off the floor. 1) Start face down with your arms straight, close to your ears and thumbs pointed up towards the ceiling (from above you should look like the…

August Workouts

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Wall slides x15 repetitions Lying Figure 4 Stretch x90 seconds per side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 Set a timer for 12 minutes. Complete as many rounds of these four exercises as possible in the order prescribed. Rest only as needed. Videos and instructions for each exercise can be found below. Knee to Elbow x10 repetitions per side (alternate legs) Reverse Lunge x5 repetitions per side (alternate legs) Jumping Jacks x15 repetitions Walking Lunge x5 repetitions per side (alternate legs) Exercise Demonstrations and Coaching Tips: Wall Slides https://www.youtube.com/watch?v=uH7sDW911_Q Coaching points: Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to maintaining contact between your forearms and the wall. Slowly lower your arms back to the starting position and repeat for the desired number of repetitions. Most people will try to compensate in order to make up for…

Week 5 Workouts 1 & 2

Move Better 1 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. Wall slides x15 repetitions Rear Foot Elevated Hip Stretch x75 seconds per side Cat/Camel stretch x75 seconds; hold 5 seconds at top and bottom Total Body 1 Complete the first circuit of three exercises three times in the order prescribed. Then complete the second circuit of three exercises three times in the order prescribed. Rest as needed. Videos and instructions for each exercise can be found below. Circuit 1 Plank x as long as possible Lateral Hops x15 repetitions (1 repetition = 1 hop in each direction) Single Leg Lying Hip Extension (SLSHE) x10 repetitions per side Circuit 2 Hip Matrix x3 per side (hold 3 seconds in each position) High Knees x15 repetitions per side (alternate legs) Rear Foot Elevated Split Squat x8 repetitions per side Exercise Demonstrations and Coaching Tips: Wall Slides Coaching points: Stand with your butt and shoulder blades touching a wall. Position your arms at a 90 degree angle and your forearms against the wall. Slide your forearms straight up reaching as high as you can overhead while trying to…

Week 4 Workouts 3 & 4

Move Better 2 Complete each of these exercises in the order prescribed 1-2 times each. Videos and instructions for each exercise can be found below. CARs Quadruped Scapula x90 seconds; hold 5 seconds at top and bottom Lying Hamstring, Adductor, Low Back Stretches x90 seconds per side; 30 seconds in each position Butterfly Stretch with Isometric Hold x60 sec stretch, 30 sec pressing knees up, 30 sec stretch Total Body 2 Set a timer for three minutes. Complete the first pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the second pair of exercises as many times as possible in three minutes. Rest one to two minutes. Reset the timer and complete the third pair of exercises as many times as possible in three minutes. Videos and instructions for each exercise can be found below. Circuit 1 Step Ups x8 repetitions per side Medicine Ball Swing x10 repetitions Circuit 2 Alternating Side Squat x8 repetitions per side Burpee x10 repetitions Circuit 3 Alternating Forward & Reverse Lunges x5 repetitions per side (1 repetition = 1 lunge forward & 1 lunge backwards) Side Plank + Twist x10 repetitions each…

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