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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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  • Stretching to Stay Young Seminar Info

    Stretching to Stay Young Seminar Info

    The seminar starts at 6:45p on Tuesday, August 23, 2022 at Blue Ocean Fitness (161 Long Road STE 103, Chesterfield, MO 63005) Most people agree that the older we get, the more challenging it becomes to maintain our flexibility. During this half lecture, half learn-by-doing seminar we'll share the specific strategies and tactics we've used to help clients improve their flexibility, move better, and ultimately feel younger! A few specifics you'll learn include: How to improve your flexibility in as little as 10 minutes a day. Why most stretching only leaves you feeling more flexible for a brief period of time. The 3 different types of stretching we use and how to choose which one ....

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  • Have You Heard Of Kanter’s Law?

    I stumbled across something interesting recently known as “Kanter’s Law”… It was from Harvard Business School professor Rosabeth Moss Kanter. Her quote, which is now known as Kanter’s Law states, “in the middle, everything looks like a failure”. If you think about it, when we’re starting something new we have hope. We’re motivated to succeed. If we didn’t believe that, we likely wouldn’t start in the first place. When we’re completing a task or a project we’re obviously excited. We’ve finally reached a milestone and achieved something great. But between those two places, that’s where things ....

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  • The Brutal Reality Of Making Progress

    Had a tough conversation a couple of days ago in the gym about making progress that sparked this message… I told someone they will likely never “feel” like they’re making progress in a lot of ways. I wasn’t trying to sound negative and the keyword here is FEEL. Do I believe they’ve been making progress and will continue to do so? Heck ya! They’re rockstar that shows up consistently ready to put in the work. However, progress generally comes in such small increments that we often don’t notice. There’s a good chance you’re never going to step in front of a mirror and think, “oh my gosh, I look so much better than ....

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  • Do This To Minimize Decision Fatigue

    Is decision fatigue hindering your success? Tell me if this sounds familiar… You start the day off on the right track and have your sights set on a successful day. Early morning workout goes according to plan. A healthy breakfast leaves you feeling full of energy. You opt for a salad at lunch while your co-workers chose the burger and fries. Protein shake and apple for an afternoon snack. Everything is going according to plan… Everything that is until you get home from a long day at work and cave in to temptation smashing a pint of ice cream (or glass of wine, or chips and salsa, or pizza, or whatever else is constantly tempting you). If this sounds like you, ....

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  • How To Get Back On Track With Your Fitness Goals

    Does this sound familiar? You start working towards new fitness goals. A short while later you look back and think, “Wow, that didn’t go according to plan”? This is more common than not. I’ve been there myself more times than I can count… Start off with the best of intentions. Make a plan that seems like a sure bet at the time. A short while later, life gets in the way and the wheels completely fall off. In the words of Mike Tyson, “Everyone has a plan until they get punched in the mouth.” Maybe you can relate. I hope not. I hope you’re crushing your goals and everything is going according to plan. But if that’s not the case, ....

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  • The Power Of Focus

    I heard a great analogy the other day I wanted to share regarding the power of focus… Think about the sun. Every day it blasts the earth with billions of kilowatts of energy. Thankfully that energy is scattered by the earth’s atmosphere. Worst case scenario, we have to worry about a little sunburn. On the other hand, a laser only needs a few kilowatts of energy to cut through steel. I don’t want to know what happens when we come in direct contact with it. Even though a laser doesn’t produce nearly as much energy as the sun, because the energy is so tightly focused, it ends up being more powerful. That’s the power of focus. The same principle applies to ....

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  • The Frequently Missing Key To Building Lean Muscle

    This is something that is all too common in the gym unfortunately… We’ll use a fictitious character and call her “Sarah”. Sarah shows up to the gym religiously 3x per week. Every day that Sarah comes to the gym, she works her butt off. Sarah doesn’t make excuses and is always up for the challenge. Sadly, Sarah doesn’t see as much progress as she would like in regards to building lean muscle. Sarah starts to get a little discouraged and brings it up to me (I’m glad she did). It didn’t take long for us to identify the red flag. Turns out, Sarah isn’t consuming hardly any protein. Foods she thought were fairly high in protein were ....

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  • How To Stay On Track With Your Habits

    Last week while driving down the highway there was a point in time where I had semi trucks all around me. It was a little windy and every couple of seconds I’d hear the loud noise of one of the semis hitting the rumble strips on the side of the highway. Each time one of the trucks hit the strips they would adjust the wheel and get back on track. As obnoxious as that noise can be, I’d hate to see what would happen if they weren’t there. Rumble strips do a great job of keeping everyone moving in the right direction and making sure cars don’t drift too far off track. Similar to being on the road, I believe we also need rumble strips to keep us on track with our ....

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  • How To Succeed With Setting New Fitness Goals

    Here’s a recipe for disaster… Set some new fitness goals at the beginning of the year/quarter/month/week. Write them down, make a promise to yourself, post them online or on your bathroom mirror, etc. Revisit goals every couple of days. Get frustrated by lack of progress towards said goals. Give up, blame it on external forces outside your control, assume the timing is bad, etc. That’s not always exactly how it plays out but that gives you an idea. I hate to see it but unfortunately, this is quite common. The problem is people put too much focus on the outcome they’re after and not enough on the habits, routines, and actions that will get them to the ....

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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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