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  • What do I Consider High Protein?

    I get this question fairly often… “Are ___ high protein?” “What makes something high protein?” “How much protein does something need to be in order for it to be high protein?” Like most topics, my answer is… IT DEPENDS. There isn’t a standard definition of what makes something high protein. Because it’s good for marketing, food companies will slap it on labels or imply that foods are high in protein when that couldn’t be further from the truth (at least in my humble opinion). How I define high protein… Any food where more calories come from protein than from carbs ....

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  • Cable Twist

    Here’s a great functional core exercise that will help you get stronger and get more out of everyday life! Check it out to get the details… Set the cable up to about belly button high, press cable out keeping arms straight and rotate about shoulder to shoulder width. The wider your feet, the more stable you will feel, the more narrow the more balance you'll be using. Give it a shot! Looking for a personal trainer? Check us out at Blue Ocean Fitness. #Techniquetip #Blueoceanfitness #strengthtraining #personaltrainer #ChesterfieldMO ....

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  • Split Squat

    If you want to strengthen your legs, here’s one of our foundational exercises appropriate for all fitness levels. Best part of all, it’s fairly easy to learn so even if you’re just getting started this is a great place to start! Place one foot in front of the other, the more narrow the stance the more you will challenge your balance. Make this an up and down movement, shoulders back standing up tall, push through the front heel, helping with the up and down movement. You can hold dumbbells on each side, a med ball in the middle or use body weight! Looking for a personal trainer? Located in Chesterfield MO and serving the surrounding ....

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  • Single Arm Chest Press

    When it comes to upper body pressing exercises, this is about as shoulder friendly as you can get… Set a cable to shoulder height and press palm into the handle out and back to your shoulder! Check out the video to pick up a few tips and tricks on how to properly perform the single arm chest press… #Techniquetip #Blueoceanfitness #strengthtraining #personaltrainer #ChesterfieldMO ....

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  • Stability Ball Roll Out

    In order to build a strong foundation, it all starts with a strong core. The stability ball rollout is a great, functional exercise to help you achieve just that! Check it out to pick up a few tips on how to get more out of the exercise… #Techniquetip #Blueoceanfitness #strengthtraining #personaltrainer #ChesterfieldMO ....

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  • Step Up

    If you want a functional exercise that will strengthen your lower body and help you better prepare for everyday activities in life, look no further! Whether you are a hiker, a regular play timer with your kids or just want to integrate this into everyday life, then this exercise is one you won't want to miss out on. Start with your foot on about a knee level high box, adjust to your own comfort. You want to focus on driving the heel into the box so that we can activate the glutes as much as possible, and avoid any knee discomfort. So, take a step up onto the box, then controlling yourself slowly on the way back down. There ya have it, give a shot! You've ....

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  • Best Exercises to Reduce Low Back Pain

    Did you know… Based on research from one of the world’s leading spine & low back pain expert Dr. Stuart McGill, there are 3 specific core exercises that are most effective for helping prevent low back pain. You could perform these every single day if you like. What is unique about this specific combination of exercises is that they target the core from the front, side & back which means you're strength from all different sides around the spine which increases core stability. This is something you could do every single day. To keep things simple, you could perform one set of each or you could perform 3 sets of each decreasing the repetitions with ....

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  • Neutral Grip Pull Ups

    Want to work towards doing a pull-up? Here are some tips to get you to the promised land! The difference here is that your palms will be facing each other when you grip the bars. Make sure you cross your legs, this is going to create tension to make the exercise more doable. (What some people do not know is that by keeping a straight line body is actually making this exercise 10x harder!) Engage your lat muscles, pulling elbows down by your side to help with this! Make sure to have a full range of motion to get the most out of this exercise. Alllll the way up, and allll the way down! Face the fear of pull ups head on and give this a shot! You got this! ....

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  • Do It Early!

    20+ years as a personal trainer. One thing that has been clear since day one is that clients who workout in the morning are more consistent. There are a ton of factors that play into this and I know not everyone can workout in the morning (there are a lot of days I can’t myself), HOWEVER, I believe there is something we can all learn from this… Willpower is an exhaustible resource. As the day goes on after dealing with kids, work, etc and making thousands of tiny decisions, our willpower runs out. This is one of the reasons why people tend to eat worse later in the day. With any habit when possible, we’re going to generally be better at ....

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  • Quadruped plank

    If there was a core strengthening exercise that was virtually impossible to do wrong, would you like to know what that was? Well you’re in luck today! Here’s a “fun” plank variation that will help to strengthen the core and works great for our clients that have struggled with back pain at some point. Set up on all fours, making sure to dig your toes into the floor, set knees below the hips and hands underneath the shoulders. Once you are here go ahead, lift up and hold! Check out the video for more details! Looking for a personal trainer? Check us out on Facebook and Instagram at Blue Ocean Fitness, or give us a call! ....

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This is the beginning of anything you want. Join Blue Ocean Fitness today!

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Sharon Winters Tureen

Joining Blue Ocean Fitness has been one of the best decisions I’ve ever made. The knowledge of the trainers and their encouragement is exceptional and very much appreciated. Friendly and welcoming experience.

Cheri Frasier Marshall

BOF has exceeded my expectations since joining in January! The entire staff are great to work with and extremely supportive. They are eager to help you achieve your goals, whatever they may be. I really love the personalized services, too! John and the team go way above and beyond!

Michelle Moring Einig

Blue Ocean Fitness is not only a "gym" - it is so much more! I started working out at Blue Ocean 5 years ago. John (owner) and his team of trainers and staff are passionate, positive and all very friendly. The environment is one where you feel welcome the minute you walk in the door. It feels like "family", which is truly a unique aspect and part of what I love about Blue Ocean. The workouts will challenge you mentally and physically, you will learn what you are capable of and that you can push yourself just a little more. The team will check in with you on your goals - workouts are personalized just for YOU. Emily who is one of the awesome trainers also offers Fascial Stretch sessions, which feel amazing and are wonderful for your body. It's truly a place for any person, any fitness level and a place you will love!

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