FROM THE BLOG

Emerge's First Kids Camp a Success!

Emerge hosted the first annual Kids Camp Saturday morning raising money for the Boys and Girls Club of St. Charles.
The kids went through 7 different stations with two Emerge coaches at each station. We finished with a team tug of war, kids vs coaches for the finale.
Thanks to intern Corey Parr and Kimberly for putting on a successful event and all the Emerge staff that donated their time.
 

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SmartFit Weekend Class!

REMINDER!!!
The 1st (long awaited) weekend SmartFit Class is this Saturday, April 25th at 8AM!! Perfect for those not able to make it during the weekdays, or if you’re just wanting a good workout to start your weekend. See you there!!11159977_10153250822499824_7478064938893811121_n

6AM Boot campers killed it this morning!

Awesome job to the regular attendees, new faces, and even a “first-time working out ever” new Emerge athlete! Way to make every second count during the hour!
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Rope Pull Planks

Jimmy Sansone performs a plank while dragging a kettlebell down the turf.
First, he sets up in a neutral, braced plank position.
Next, he pulls the kettlebell down the turf with alternate rowing pulls.

The number one goal is to stay neutral and stable throughout the exercise, engaging a constant light brace.
P.S. Creative planking exercises are great IF you can maintain a perfectly neutral position. If not, ditch the “bells and whistles” and opt for a more traditional plank hold.
It’s Your Turn. Emerge.
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Another USA-W Certified Emerge Trainer!

Congrats Coach Keelin, Emerge’s latest USA Weightlifting certified coach.
She had a great experience in Nashville with a diverse group of athletes and instructors.
It’s Your Turn. Emerge.
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Complimentary SmartFit class April 18th

Today’s complimentary SmartFit class was awesome!
Thank you to all who attended.
Coach Matt P, Kathryn, and Matt W enjoyed leading a class of strength, power, and conditioning exercises with a stellar group.

Our last complimentary Saturday class will be May 16th at 9am.
Come check out one of the most popular classes at Emerge!
It’s Your Turn. Emerge.

Emerge coaches earn USA Weightlifting Certification

 
Emerge coaches adding more letters behind their names, this time it’s USAW.
Kathryn, Corey, Angie and Matt are now USA Weightlifting Level 1 certified.
We spent the weekend perfecting our coaching techniques on the Olympic lifts, and improving our own lifts as well.

We picked up a ton of knowledge and had a great time learning together.
Hope to see you at SmartFit soonimage

Take your own path to fitness

There is no single route to fitness.
Whatever path you take, DEDICATE yourself to the journey.
DON’T take any shortcuts, even though they promise any easier trip.

BELIEVE your destination is waiting for you at the end.
It’s Your Turn. Emerge.
 
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New Saturday SmartFit class

You’ve asked for it!
SmartFit Saturday will begin Saturday, April 25th at 8am.
This will be our 7th SmartFit class offered weekly, the class schedule as follows:

Monday @ 6am
Tuesday @ 7am
Wednesday @ 6am & 630pm
Thursday @ 7am
Friday @ 6am
Saturday @ 8am
Each class is led by a combination of our USA Weightlifting certified coaches;
Corey, Matt W, Matt P, Kathryn, Keelin, Angie
It’s Your Turn. Emerge.
 
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Find Your Route

There is no single route to fitness.
Whatever path you take, DEDICATE yourself to the journey.
DON’T take any shortcuts, even though they promise any easier trip.

BELIEVE your destination is waiting for you at the end.
It’s Your Turn. Emerge.
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Inside Emerge: Meet Beth!

*Name: Beth Pirtle
*Job Position: Personal Trainer
*Hometown: St. Louis, MO
*How Long Have You Worked at Emerge: Going on 8 years
*Favorite Exercise: Anything that pushes/challenges me
*Least Favorite Exercise: Full Turkish get ups
*Biggest Gym Pet Peeve: People who leave their equipment (dumbbells, boxes, balls) laying around, thinking someone else should pick up after them.
*Best Part About Working at Emerge: The diversified clientele & staff
*Most Memorable Thing That Happened at Emerge: Client/Staff get-togethers.
*Something Random About Me: I have running buddies that I train, trail, & road run with: Heather (33), Jennifer (33), Amy (42), Dorothy (50).beth

Let Us Help You Reach Your Goals!

If you just wanna be beat, we can strap you to a treadmill for an hour and throw some burpees in here and there.
If you’re looking for specific results from your workout, let us design a program for you.
It’s Your Turn. Emerge.
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It's never a dull moment with Kelly and Annette!

These two friends motivate each other and are kicking their workouts up a few notches as they prepare for The Battlegrounds in May! Being sure they have strong cores and stability is key for them to race an obstacle course injury-free while still having fun.
No matter if it’s a road run or an obstacle course, Emerge Fitness Training can help you take your performance to a new level.
Contact USATF running and conditioning coach Keelin Russell to help you achieve your racing goals!
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SmartFit

Missed a workout this week?
Get it back tomorrow at 6am in our SmartFit class.
You’ll perform Olympic lifts, strength exercises, and conditioning with a supportive and encouraging group!
It’s Your Turn. Emerge.
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Facebook Follower Contest

Happy Friday! We have had a great week at Emerge and we’d like to share the good vibes by giving away a $25 gift card* to one of our Facebook followers!
All you have to do is “like” our picture, “comment” on what is your favorite exercise, AND “Share” this on your Facebook page! After doing all 3, you will be entered to win the gift card!
Drawing will be next Friday (April 3rd) at noon. Good luck and Like,Commemt, & Share away!
*Gift card can be used towards any items/services at Emerge except for charity events.
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Smart Fit 3/25

Wednesday Round 2 for SmartFit. Coach Kathryn and Coach Keelin directing the show!
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Run For Honduras!!

One of the absolute best parts of being part of the Emerge team…
I get to be around a group of people that make me better every single day.
Never get tired of having those “a-ha” moments.

No complacency, no being sedentary, constantly moving forward.
Matt P-MA CSCS USAW1
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Inside Emerge: Trainer, Matt Wirth

We’re beginning a weekly post “Inside Emerge” which highlights one of our staff members each week. They will be posted every Tuesday! Wirth was drawn to be the first!
*Name: Matt Wirth
*Job Position: Trainer/Strength Coach
*Hometown: Sioux City, IA
*How Long Have You Worked at Emerge: 4 years
*Favorite Exercise: Deadlift
*Least Favorite Exercise: Bicep Curls
*Biggest Pet Peeve: People with a lack of gym etiquette
*Best Part About Working at Emerge: Staff/Clients
*Most Memorable Thing That Happened at Emerge: Company Get Togethers
*Favorite Healthy Meal: Steak & Sweet Potato
*Something Random About Me: I dislike running
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Age is just a number

It’s said time and time again.
And it’s true.
In the fitness world, age is just a number.

Eric is 48, and in 3 weeks, he will participate in his first physique/ bodybuilding show.
This can be a very intimidating thing to do at any age.
Although fitness has been a part of his life since he was 13, he has been dedicated to a particularly strict nutrition and workout regime in prep for this show for the last 12+ weeks.
Go Eric! Your hard work and dedication are already obvious.
His show is on April 4th at the St. Charles Covention Center.
It’s Your Turn. Emerge.
-Matt Pirtle
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Too good to be true claims & dietary supplements

When it comes to dietary supplements, if the claims sound too good to be true, they almost absolutely are.
Check with a trusted fitness professional before spending money on supplements with fantastic claims.
-Matt Pirtle
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Monday Motivation: Never Quit

While finishing up a half marathon in South Mississippi this weekend we were told about an older gentleman, Mr. Glenn, who had fallen and was bleeding from his face, arms and legs. The EMTs tried convincing him to stop but he refused. He told them that he was going to finish. They also told him that the race timer was getting cutoff at 11AM to which he also said he didn’t care, as he was wearing a stopwatch around his neck.

We tracked down the race director and were able to have someone radio in his location so we could go meet up with him and help him finish the race. We caught up with him with about a mile to go.
He had to to make a few rest stops along the way but he was always conscious of the time. He kept asking how much more time he had b/c he didn’t want his break to make him miss the cutoff. He kept asking when the next turn was and how much further he had to go.
After he crossed the finish line we grabbed him a chair and he sat right there under the inflatable finish line. Right in the middle of the road. Too exhausted to move any further. We were able to sit and chat with him for a while and learned that his complete story was more amazing than what we thought we knew. He told us that he fell while trying to pick up a piece of trash, a ziplock bag that had blown out of his bag while running. Someone else told him not to worry about it that they would get it for him but he refused. He insisted on picking it up himself. Leaving it on the ground was not an option (I immediately thought of all of the GU packets that see see littering the road at every other event). As he leaned over to pick it up, he slipped and took a nasty fall. They were able to bandage him up enough so he could finish the race without the blood affecting his vision too badly.
Then he asked me if I wanted to hear something that was even more amazing than him finishing this run after falling. He then informed us that he is about 15 months post coronary artery bypass surgery. Not a single, double, triple or quadruple bypass surgery but a 7 bypass surgery!!! I don’t even know what that is…..septuple?!
He was such an inspiration to everyone who was able to witness his heart and pure determination.
May God bless you with many more miles Mr. Glenn!!!
Here’s a video of his finish!!
https://www.facebook.com/video.php?v=10155318405410177
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6 Thoracic Spine Exercises to Improve Mobility

“Most experienced coaches know one of the fastest ways to clean up a nagging shoulder, neck, or lower-back problem is to improve mid-back mobility with targeted thoracic spine exercises.
This region of the spine, from roughly the base of the neck to a few inches below the shoulder blades, has a natural outward facing curve. However, when this curve becomes excessive—due to chronic postural adaptations, faulty loading patterns or bad luck—it loses its ability to move freely.
These types of adaptations can also cause rounded shoulders, alter rib cage and abdominal mechanics, and make it difficult to raise your arms over your head without compensating movement somewhere else in the body.”
Excerpt from “6 Thoracic Spine Exercises to Improve Mobility” from stack.com
-Matt Pirtle
 

Keelin's Client: Mary

So motivated by Mary’s “No Excuses” policy today!
When life got hectic as work and family schedules became busier, Mary didn’t give up on her training! When she knows her schedule is demanding, Mary breaks up her workouts into 30 minute sessions on her lunch break. That way she knows she still is making time for herself and she even gives herself “homework” to improve upon for the next time she trains so she can hold herself accountable!
Thanks for your inspirational attitude Mary!
-Keelin Russell
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A Client Testimonial by Francoise McCollister

Dear Matt,
You have given me a tremendous gift!
When I came to Emerge late last year, my sciatica was producing great pain.  I couldn’t run or swim or play on the floor with my little grandson.  I couldn’t even stand up straight.  I was desperate.
You greeted me kindly, listened to my story and developed a customized plan of exercise and massage to help me regain my strength and mobility and to relieve the pain.  Not only did you know exactly what to do, but you were caring, encouraging and, very gently demanding of my best effort.  It was many months of hard work, but, today, I can swim, practice karate and chase after my grandson without pain! I am a happy wife, mother and grandmother, feeling good every day and enjoying all life has to offer.
Your gift to me was a gift to my whole family.
From the bottom of my heart, I thank you for your skillful professionalism, your guidance, and encouragement.  I would recommend your services to anyone.
Best regards,
Francoise McCollister (the French grandma!)

A Client Testimonial by Jessica Willoughby

At 37 years old I was diagnosed with hip dysplasia and a labral tear in my left hip.  I am an active mom of three, but within months walking became extremely painful.  I underwent PAO surgery in February 2014 where they cut an repositioned my hip socket.  I had my femur reshaped and the labrum cartilage tear repaired.  I was in Emerge Fitness rehabbing with Matt Pirtle 9 days post surgery.  Matt’s interest, compassion, knowledge, and experience got me through the hardest days of my life! With the teamwork of Dr. Lytle, we worked hard and I quickly progressed.  Since then I have continued training with Matt and I feel amazing! He has taught me about nutrition, weight loss, staying motivated, and exercising safely to strengthen my hip and body using correct form.  Not to mention how to do a perfect plank! I will use this knowledge for a lifetime.  This has been an amazing journey and I couldn’t have done it without the help of Matt and Dr. Lytle! Thank you so much for giving me a bright future!
Jessica Willoughby

SmartFit Class

Thursday morning SmartFit ended with a lung burner! Wall balls and 100 meter sprints circuit!
Don’t worry we made Kathryn do it too
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Featured Client: Dusty

Now that Dustys turned 40, the bar he uses for conditioning turns into a handy leaning-cane.
-Matt Pirtle
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Featured Client: Allie Christopher

Congrats to Emerge athlete Allie Christopher!
Allie will be playing Field Hockey at Bucknell University following her high school career at Villa Duchesne.
Incidentally, Allie is the second Emerge athlete who rehabbed from hip surgery to go on to play at Bucknell, the other being Tommy Stupp who is currently there as a member of the water polo team.

It’s Your Turn. Emerge.10931373_10153143211939824_3367832699691949122_n

Need to cool down in a hurry?

Need to cool down in a hurry?
A handy trick I picked up over the years when I had to cool down quick after a workout (before a meeting or a client session) was to run my wrists under cold water for 20 seconds.
Blood runs close to the surface of the skin in your wrists. The “cooled down” blood will then circulate. Works great when you have only a small amount of time to cool off.

It’s Your Turn. Emerge.
Matt Pirtle MA CSCS PN1
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Metabolic Meals are back!

Our Metabolic Meals are now sold in bulk packaging– get more for your money!
– Coconut Crave Bar (AKA the well-beloved Paleo Bar)
$15.99 for 4 bars; this is $8.00 in savings!

-Almond Butter Cookies (8 pack) = $13.99
you SAVE $10.00!
-Snickerdoodle Cookies (8 pack)= $13.99
you SAVE $10.00!
– Chocolate Banana Muffins (4 pack) = $13.99
you SAVE $10.00!
-Cinnamon Roll Loaf (4 servings)= $13.99
you SAVE $10.00!
-Paleo Blueberry Muffin (4 pack)= $13.99
you SAVE $10.00!
-Apple Chunk Coffee Cake (4 servings)= $13.99
you SAVE $10.00!
Check back in the next few weeks for our lunch/dinner entrees to arrive!!
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Lifestyle Changes– Featured Client: Lindsay

Hey Angie! I weighed in today and was down 3.6 lbs for a total of 24 lbs so far! I got the 10% award for losing 10% of my body weight. Super happy today!
Here are a few of our meals the past couple weeks, yummmm. (Reference pics at the bottom)
This is an email from Lindsay who emailed me in January looking for some help with weight loss.

Lindsay has a two year old son and has been struggling with loosing her weight after he was born. Life becomes very hectic when adding a new family member and trying to find time for yourself and even simplest things like grocery shop. Routine, organization, and planning ahead are the biggest keys to a successful nutrition plan.
In 10 weeks Lindsay has made some big changes in her life and is in a place of no going back. This is all from 1 hour of nutrition counseling with me and taking Emerge Boot Camps with Kimberly.
If you are looking to make a lifestyle change and interested in learning more about nutrition planning email and schedule a session at Angie@EmergeTraining.
‪#‎ItsYourTurn‬
‪#‎Emerge‬
-Angie Pirtle
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Mike Greene's Granddaughter, Charley

Miss Charley Greene came with her Papa to his boot camp class.
Now she’s excited for her turn at Kids Camp!
Your kids should come too!

Sign them up by commenting below or at Emerge!
-Kimberly Renoud
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Congrats to the 10K A Day Competitors!

Challenge Complete!
Congrats to everyone who completed the 10k a Day Challenge!
Emerge client Linda Meuth recorded the highest amount of steps at 394,359 (Average 14,084 a day!)

Your shirts will be ordered this week.
-Kim R.
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Declining fitness with age is a choice, not an affliction.

Declining fitness with age is a choice, not an affliction.
On average, people have a 2-4% decline in metabolic rate EVERY decade after the age if 25.
The average resting metabolic rate at age 25 is 1500 calories per day.
At 35, that number drops to 1400.
At 55, that number drops to 1200.
What does that mean in terms of weight gain? Approximately 31 pounds over that 30 year period.
At the same time, the average muscle mass loss is approximately 5 pounds per 10 years. That’s 15 pounds of muscle by the age of 55!
The good news?
The metabolic loss is most likely a result of the muscle loss, which IS NOT AGE DEPENDENT, but is rather LIFESTYLE dependent.
High intensity exercise can stave off muscle mass loss, and hence the loss of metabolic rate.
So, make exercise part of your lifestyle now to avoid weight gain and health problems in the future.
It’s Your Turn. Emerge.
-Matt Pirtle

3 ADDITIONAL SmartFit Classes

You’ve asked for it!
Next week we are adding 3 SmartFit classes to the regular schedule.
MONDAY, WEDNESDAY, and FRIDAY @6AM!
Come check out what this killer workout program is all about!
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Beth Pirtle's clients: Russ & Virginia

“Russ actually started with me on his own. He’s changed his diet, works out 2x a week with me and had a great cardio walking program going with his dog. Lost over 16 pounds. He hurt his knee when another dog got into it with his dog when walking and has been rehabbing his knee with Physical therapist. We have changed our training to support getting his knee back in shape. Even with some of his exercise being interrupted, he’s continued every other component of his fitness plan and his wife Virginia joined him in training several weeks ago. I think this has been an eye opener for Virginia and she is getting stronger (she’s a golfer). They are a really neat couple.”
Beth Pirtle
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We will miss you, Adela!

We are gonna miss you, Adela “The Machine” Hunter!
Adela, a long term client and friend, is moving to Iowa for a job opportunity.
Through years of core work, “stupid” exercises, and hundreds of thousands of squats, Adela managed to persevere and stick with her 2x per week appointments with Matt P.

Tuesday and Wednesday mornings will not be the same….
-Matt P.
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Get Motivated with Friends

You really do get by with a little help from your friends!
In addition to their personal fitness regimens, Annette and Jen are part of a group of friends who workout together once a week. The encouragement and motivation they give to each other is incredible!
Ask a friend to join you in better health today!!
-Keelin Russell
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Congrats Jenny Tustin

While St. Louis is freezing, Emerge Client, Jenny Tustin finished the Glass Slipper Challenge (10k yesterday & Half Marathon today) at Disney World! It was less than a year ago when Jenny was training with me for her first 1/2! Congrats Jenny on all of your hard work!
-Kimberly Renoud
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Yummy Zucchini Brownies

Who doesn’t love a sweet treat? I came across a brownie recipe that allows you to indulge without the guilt! As always, snack in moderation; however, these are so good, eating just one is tough!
These Zucchini Brownies are grain free, and they can be dairy free if needed!
Ingredients:
1 cup almond butter
1 1/2 cup grated zucchini
1/3 cup raw honey
1 egg
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1 cup dark chocolate chunks (I used 60% dark chocolate chips)
Step 1:
Preheat oven to 350 degrees
Step 2: Combine all ingredients in a large bowl
Step 3: Pour into a greased 9×9 baking pan (I used an 8×8)
Step 4: Bake 25-30 minutes or until a toothpick comes out clean.
I cut these into 16 pieces.
Enjoy!
-Kimberly
*Recipe source: http://fastpaleo.com/recipe/zucchini-brownies/
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Step Out of Your Comfort Zone

Take your athletic performance to a higher level by stepping out of your comfort zone and the repetitive motions of your sport by cross training!
Jenn Scholl owns her own dance studio and also is a competitive dancer and yoga instructor. She knows how important it is to cross train her body to combat weaknesses, fix injuries, and keep her body’s strength well-rounded.
Here she focuses on core and shoulder strength and stability.
~Kee Russell
Core & Shoulder Strength & Stability

Do Not Wait for Tryouts to Start Conditioning

Waiting for tryouts to get your conditioning in?
That might be a mistake…
On the first day of practice it won’t be her conditioning she will be working on.
She will be able to immediately focus on her skill.
Riley Ebenroth is at Emerge killing her strength and conditioning workouts, getting ready for her senior year at St. Dominic for Soccer.
#itsyourturnEmerge
Conditioning Exercise video

A Core Stability Exercise

Cleveland Browns defensive back and former Lindenwood standout Pierre Desir works on his core stability at Emerge.
This guy needs to put his full force directly into an opposing player with a tackle. Any movement outside of neutral in his form constitutes a loss in energy and a weaker hit.
In these exercises, Pierre works on producing AND stopping force while keeping a neutral spine with a solid and stiff core.
It’s Your Turn. Emerge.
-Matt Pirtle
Core Stability Exercise

Taylor Dalby's Client: Sydney P.'s Swim Meet

Update on cliebt Sydney P. Another very successful meet this weekend. Sydney dropped 13.6 seconds across 3 of her 8 events. She took home a first place ribbon in one event, two 2nds and three 3rds. She swam a 500 freestyle for the first time ever and placed a very close second. The biggest noticeable improvements that she is showing is her power coming off the blocks as well as on her turns. Awesome job Sydney! You are very fun to train and a great student of the gym. This is just the beginning. I look forward to your continued success!
Taylor D.
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Starting This Saturday (2/21/15)

SmartFit classes are a hit a Emerge! Have you had the opportunity to take a class? Here’s your chance:
Starting Saturday, February 21st, Kathryn and Angie will be offering a complimentary class every third Saturday of the month thru May!
SmartFit classes are held in a group setting, yet are catered to each individual’s physical abilities. It’s a great combination of strength and conditioning.
Classes are limited to 15 people so stop by Emerge and sign up!
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Taylor's Clients: Brody & Ethan

I’d like to give recognition to clients Brody H. and Ethan H. I have been training both brothers for a few months now and they are showing awesome progress. Brody and Ethan just finished their monthly test outs and improved in all categories. Track and football seasons are just around the corner big guys. You are doing awesome.
Taylor D.
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What's Your Reason: Jerry Pirtle

“What’s Your Reason”
Client: Jerry Pirtle
Trainer: Adam Kulp
When Emerge started the “What’s Your Reason” campaign, I wanted to highlight Jerry. Over the past few years, he has made DRASTIC changes and it’s always inspiring to see him training with Adam.
Congrats Jerry on all of your hard work and dedication! We at Emerge are so proud of you and we know your family is too!
#WhatsYourReason2015
#EmergeTraining
-Kim R.
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Keelin's Speed & Agility Camp

I am blown away by the progress that the high school girls in the Speed and Agility camp have made in just a few short weeks!
Tonight’s workout demonstrated how far they’ve come in ladder work, strength, and core stability. And there’s no better way to cap off a great workout than with some silverback relays 
Kee Russell
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Why You Should Eat Avocados

Are you a fan of avocados? Here are a few reasons why you should be!
*Blood Sugar Health: Aids in regulating and stabilizing your blood sugar.
*Eye Health: Avocados contain lutein, which is necessary to protect you from age related eye degeneration.
*Hearth Health: Avocados provide oleic acid which improves the cardiovascular system. It also contains folic acid which controls homocysteine (non-protein α-amino acid) levels.
*Immune System Booster: Avocados contain antioxidant “Glutathione” which boasts the body system.
*Weight Loss: They contain more fiber than any other food and make you feel full faster, resulting in eating less.
-Kim R.
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Medicine Ball Slams= Great Core Exercise

Did you know that med ball slams are a fantastic core exercise….if done well.
Randy Orton Med Ball Slams
Here, Randy Orton shows how to do that.
The point of the exercise is to slam the ball into the ground with high velocity, dropping the knees and the hips to increase the momentum, while keeping the back PERFECTLY neutral. The core muscle has to work together to keep the torso rigid, which also increases the power of your throw.
It’s Your Turn. Emerge.
-Matt Pirtle

Join us for the Honduran Street Party 5k, 10k, & 1 mile run

Join “Team Emerge” for the Honduran Street Party 5k, 10k, and 1 mile fun run on Saturday, March 28th! Even if you don’t run, walking it is still great exercise! Register here: www.streetpartyrun.com
(There is no team registration, but let us know when you sign up!)
For more information, contact Kimberly (Kimberly@EmergeTraining.com)
-Kimberly
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Exercise When Sick?

We’ve all been there.
Debating whether or not to work out when feeling crappy.
Here is what a few fitness experts have to say about the subject (in an info-graphic).
It’s Your Turn. Emerge.
-Matt Pirtle
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Matt Pirtle's Review on Emerge's SmartFit Class

This is the most biased review on this page, but our SmartFit class is just straight awesome.
I took the class on Tuesday morning.
The skill portion was great (working on the split jerk), the strength got me sore, and the conditioning got me huffing, puffing and bonding with the rest of the group.
I’ve been working out for over 20 years now, and this class was a welcome breathe of fresh air in my routine.
Matt Pirtle
MA CSCS PN1
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"You Can't Outrun a Bad Diet"

Ever have that thought that you can just “burn off” that junk food you just had? Not so fast.
While indulging sporadically is fairly harmless, consuming high amounts of processed foods on a regular basis isn’t a good thing. And it’s not only your waistline that suffers. High amounts of bad fats, sugar, and modified ingredients can cause your organs like your liver and kidneys to clog up and slow down. Over time this can cause weight gain, lethargy, poor sleep, and changes in your hormones. There’s no amount of exercise will fix this on its own.
Keep your cheat foods saved for certain occasions and your body will thank you in the long run!
-Kimberly Renoud, BS, CPT
Emerge Fitness
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Featured Client: Jody

Jody performs a “dead bug” exercise with an activated core. Jody is resisting shoulder flexion while alternately extending one leg at a time. Her focus is on keeping the same, subtle curve in her low back as she performs the movement. The exercise is made more difficult by extending the leg further and lower, and by pulling back with more resistance on the arms.
(This is an advanced core exercise, master the deadbug with no resistance before moving to this progression)
It’s Your Turn. Emerge.
Deadbug Exercise
-Matt Pirtle

10K A Day Challenge

It’s the beginning of our 10k a day Challenge! We have over 40 clients participating! This week is a great trial week for you to find out exactly how many steps you take during an average day. Most of the time people over estimate by 4000 steps! SO> Now is the time to get the facts straight. And get moving!
The weather in February is very unpredictable and can be very cold and icy. Here are some tips to get in those steps:
Park further away from your office, store, school, etc. Those steps add up fast!
Use the stairs. Even if you are only on the 2nd floor, take 15 minutes to go up and down the stairs. Not only will you get steps in, but you’ll get in some great endurance work for your legs!
Walk the malls. St. Louis has shopping malls all over! Spend the afternoon taking a few laps around one. Since the holidays are over, shopping malls are pretty empty this time of year.
EMERGE. Even though we don’t allow people to come in to solely use our cardio, you ARE more than welcome to come in and use them before/after your session. 30 minutes can add 3000 steps!
Take a class! A boot camp of mine can rack up around 1200-1800 steps in less than an hour. Combine that with cardio and you have more than half of your daily requirements!
House chores. You will be surprised how many steps you take when you vacuum!
Walk your dog. They will love you for it! Don’t have a dog? I will gladly loan you mine. And she gives the best kisses.
Kimberly Renoud, BS, CPT
Emerge Fitness Training

CPR Certification

Paramedic and Emerge Client Andy Law came to Emerge to instruct some of the trainers for their CPR-AED Recertifications. Thanks Andy!
If you are interested in getting CPR-AED Certified or maybe recertified, please let us know. Andy has offered to teach again!
-Kimberly 10915291_10153050149249824_7185939029334736336_o10960369_10153050149339824_9065010403205093735_o10924605_10153050149229824_3852727650463975628_o10835415_10153050149284824_377871680884673406_o

It's February: Step To It!

 
fitbit
It’s February: Step To It!
It’s the beginning of our 10k a day Challenge! We have over 40 clients participating! This week is a great trial week for you to find out exactly how many steps you take during an average day. Most of the time people over estimate by 4000 steps! SO> Now is the time to get the facts straight. And get moving!
The weather in February is very unpredictable and can be very cold and icy. Here are some tips to get in those steps:

  1. Park further away from your office, store, school, etc. Those steps add up fast!
  2. Use the stairs. Even if you are only on the 2nd floor, take 15 minutes to go up and down the stairs. Not only will you get steps in, but you’ll get in some great endurance work for your legs!
  3. Walk the malls. St. Louis has shopping malls all over! Spend the afternoon taking a few laps around one. Since the holidays are over, shopping malls are pretty empty this time of year.
  4. EMERGE. Even though we don’t allow people to come in to solely use our cardio, you ARE more than welcome to come in and use them before/after your session. 30 minutes can add 3000 steps!
  5. Take a class! A boot camp of mine can rack up around 1200-1800 steps in less than an hour. Combine that with cardio and you have more than half of your daily requirements!
  6. House chores. You will be surprised how many steps you take when you vacuum!
  7. Walk your dog. They will love you for it! Don’t have a dog? I will gladly loan you mine. And she gives the best kisses.

 
Kimberly Renoud, BS, CPT
Emerge Fitness Training

Super Bowl Snacking That Won't Break The Scale

Super Bowl Snacking That Won’t Break The Scale

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Super Bowl is this Sunday and the foods that we eat during the game are not always the healthiest.  I’ll never be the one to tell you to not enjoy the tasty things in life, but here are a few tips you can
use to shave off a few calories.

  1. Replace sour cream with Greek yogurt.  So many recipes ask for sour cream when unflavored Greek yogurt can be easily substituted. Making this small change will decrease your calories, decrease your saturated fats, AND INCREASE your protein intake.
  2. Chips: Whether it be tortilla or potato, chips can add a lot of empty calories. Make those calories worthwhile by choosing baked or cooked in healthy oils. Whole grain chips may have a few more calories, but they will also have more protein and fiber which will satiate you much faster.
  3. Dips: Skip the bean dip and go for more nutrient dense ones like guacamole or hummus. You’ll get much healthier fats which can keep you fuller, longer. (Also good for the skin!)
  4. Wings: I will be the first to say I LOVE wings, and to me Super Bowl= Wings. However, if you bake them or fix them in a crock pot, you’re saving your stomach a lot of wear and tear from the yucky grease!
  5. Pizza: Have a piece… Have two… But if it’s loaded with toppings, pick off a few. HOWEVER, with every piece you have, also have 8oz of water. You’ll get full so much faster.
  6. Vegetables: Load up on them. Incorporate them in EVERYTHING. Pile them on your plate, that way when you’re subconsciously noshing away while watching a commercial, you’re not grabbing empty calories.

 
Kimberly Renoud, BS, CPT
Emerge Fitness Training

SmartFit Class

Just a reminder! We offer SmartFit classes on:
Monday’s at 12 PM
Tuesday’s at 7AM
Wednesday’s at 6:30 PM
Thursday’s at 7AM
Here is a look into this morning’s class working hard:
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What's Your Reason?

“What’s Your Reason” Featured Clients: Stephanie & Lizzy Reuther
Trainer: Jess Baker
“These 2 are an absolute joy to train! Steph has not only dropped body fat but has worked extremely hard on corrective exercise so she is back pain free. This has allowed her to play with, pick up, or chase her active kids around everyday! Lizzy, who has also dropped body fat, has been an inspiration to her family with being healthy. She is now preparing for her upcoming wedding day!
I couldn’t be more proud of them!”
-Jess
#WhatsYourReason2015
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"Training on the nerve"

“Training on the nerve,” is training with high intensity with max effort. This intensity is a must for any athlete looking to better themselves.
But what happens when you train like this ALL the time?
“Overtraining” is a fairly common occurrence in motivated individuals. Training at max intensity in every single training session will undoubtedly lead to an overtrained state. There are a host of physical and psychological problems related to overtraining.
Recovery is absolutely necessary for gains in strength, performance, size or any other goal a trainee is trying to achieve.
As a strength coach, I am constantly preaching this, but find it admittedly difficult to follow myself. When gains and motivation start to slow and injuries start to creep in, you cannot argue with the need for down time.
This is a great article on the subject of training on the nerve too often and subsequent overtraining symptoms.
Do you recognize any of these symptoms in yourself?
It’s Your Turn. Emerge.
-Matt P.
Muscle Nerve Fatigue & Overtraining

Emerge Takes Over Bottleneck Blues Bar at Ameristar

Friday night was Emerge’s holiday party at Bottleneck Blues Bar at Ameristar. We had a private dinner party with music entertainer Johnny Chase.
What a great night when a work party means hanging out with your best friends. Special thanks to client Kim Carpenter for organizing all the details.
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Taylor Showing Support for Client Sydney at Her Swim Meet

I’d like to congratulate client Sydney P. on a very successful swim meet today. Sydney swam in 8 events and got personal records in all 8. We have only been training for 3 weeks now and I’m very pleased and excited with how she is performing thus far in the gym and in the pool. In all 8 events she was able to drop a combined 24.34 seconds off her times. Congrats Sydney this is the beginning of a big year for you.
-Taylor Dalby
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Weekend Workouts for Client, Chris

Weekend workouts!
Chris makes time in his busy schedule to improve his strength training and of course finish off each workout with high intensity conditioning!
Chris’s determination to correct his form when lifting has resulted in huge improvements in his core strength over the past weeks and his increased endurance makes that last sprint on the Woodway a little easier each time!
-Keelin R.
Chris

Streching Muscles with Scar Tissue

Ever wonder why it’s tough to stretch a muscle with scar tissue?
Or strengthen it?
Adhesion can impair your efforts to stretch or contract a muscle.
This is a great visual that helps to explain why.
A quick video about muscle adhesion: the most common, most under diagnosed and treatable condition in the body.
-Matt P.

Carey Davis– Whole Body stability exercise

Carey Davis performs a shoulder and core (whole body) stability exercise on a strength band.
This exercise is basically a dynamic plank (half push up), where the emphasis is on a neutral, stable spine throughout the movement.
It’s Your Turn. Emerge.
-Matt P.
Carey Davis

Carla Pace is #EmergeStrong

Carla Pace is officially getting strong.
Deadlifting 135 for perfect reps.
Core and hip strength!
It’s Your Turn. Emerge
-Matt P.
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Congratulations Jackie Pirtle Hall!

Congrats to Emerge athlete (and my sister) Jackie Pirtle Hall for finishing the Houston Marathon in 2:48.50. Awesome showing.
Big things are coming!
Matt P
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What's Your Reason?

 

nicole-reasonWe notice you.
We notice you taking strides in a long run.
We notice you pressing that barbell above your head.
We notice you deadlifting a large amount of weight.
We notice sweat pouring off of your face after an intense race.
We notice you collapsing to the floor because you’re physically beat.
We notice you “high-fiving” your trainer after a session.

But Why? Why are you pushing yourself so hard?
Everyone has THEIR OWN story; a purpose for doing what he or she is doing.
They Have a Reason.
For 2015, Emerge is running a “What’s Your Reason” campaign. We want to highlight you, the client, and promote what YOUR reason is for exercising.
Over the next year you will see photos of Emerge clients in action, showing WHY they are at Emerge along with what their reason is for being there.
We invite you to join us.
So we ask you: What’s Your Reason?
-Kimberly

Speed & Agility Camp

Ladder work and explosiveness were the concentrations at last night’s Speed and Agility Camp. The girls are preparing themselves for spring sports tryouts by coming to Emerge every Tuesday and Thursday from 7 to 8 to work on improving their skills.
The camp runs until Thursday, February 26th, so there is plenty of time to join. If you have any questions on speed, agility, or conditioning, please contact Keelin Russell.
-Keelin R.
Speed & Agility

Metabolic Meals this Week

New metabolic meals are in!
Breakfast & snack options:
-Breakfast scramble
-apple coffee cake
-paleo bar
Lunch & Dinner entrées:
-gluten-free BBQ chicken pizza
-honey pepper glazed turkey with sautéed Swiss chard
-southwest bison stew
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Randy Orton Form

Randy shows how to execute an elevated push up with the focus on the LOWERING phase.
As his hand makes contact with the ground, he slowly decelerates his body, keeping his neutral spine position.
He is absorbing the impact of the ground and braking himself into about a 2/3 push-up depth before coming back up.
The focus is on the WAY DOWN, with secondary focus on the push back up.
Randy Orton Video
-Matt Pirtle
 

Keelin's Client, Anthony

Anthony VIdeo
Sports conditioning at its finest! Anthony is a high school football player using his offseason to improve his all-around performance, specifically his speed and power. I have seen so much improvement in just a few short weeks and with Anthony always giving 200% to his training, I am so excited to see how far his skill level can go!
Kee Russell

First week of SmartFit

The first week of SmartFit is in the books! Everyone worked hard and walked out the door feeling accomplished. If you’re looking for a fun, full-body and affordable workout, join us for a class.
Tuesday @ 7 AM
Wednesday @ 6:30 PM
Thursday @ 7 AM
For more information on our Smartfit classes, contact me at kathryn@emergetraining.com
– Kathryn BS, CSCS, CES
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Have you signed up for the 10K a day challenge?

Have you signed up for the 10k A Day Challenge?
Here are some FAQ we have received. If you have any further questions, comment below or email me at Kimberly@EmergeTraining.com
1. Q. Is the 10k a day 10km?
A. No, the 10k is 10,000 steps a day.
2. Q. How can I track my steps?
A. There are several ways.
1, you can use a basic pedometer that clips on your pants.
However, be sure to remind yourself to wear it every day!
2, you can purchase and wear a fitness tracking device (FitBit,
Polar Loop, JawBone, Garmin, etc) All of these devices sync
to your smart phones. Some even send weekly reports that
can be emailed to me.
3. You can download several different free pedometer apps on
your phone that will track your steps. Again, make sure you
have your phone on you at ALL times if you use this
method.
3. Q: How can I send you my numbers?
A: 1. Take a picture the number on your tracking device. You can
either report them at the front desk of Emerge or email them
to me at Kimberly@EmergeTraining.com
2. Email me your weekly progress (FitBit has this feature) and I
will average out the weekly steps.
4. Q: Do we have to report our numbers every day?
A: No, you can send/report them daily or weekly. We just ask that
you don’t wait until the last week to submit for the entire month.
5. Q: I ride my bike, spin, etc. do those steps count?
A: Unless your pedometer picks up the steps, No.
6. Q: What if I don’t hit 10,000 steps every day?
A: The steps can rollover. You just have to hit 280,000 steps by
Feb. 28th. If you hit 8,000 one day, aim for 12,000 the next.
7. Q: Can we use the treadmills at Emerge to get our steps in?
A: We only have 4 treadmills and they are reserved for our clients
who are scheduled. If you have an appointment, you are more
than welcome to use the treadmills before/after your session.
-Kimberly Renoud
Photo: Have you signed up for the 10k A Day Challenge?
Here are some FAQ we have received. If you have any further questions, comment below or email me at Kimberly@EmergeTraining.com
1. Q. Is the 10k a day 10km?
    A. No, the 10k is 10,000 steps a day.
2. Q. How can I track my steps?
    A. There are several ways.
        1, you can use a basic pedometer that clips on your pants.
                 However, be sure to remind yourself to wear it every day!
         2, you can purchase and wear a fitness tracking device (FitBit,
             Polar Loop, JawBone, Garmin, etc) All of these devices sync
             to your smart phones. Some even send weekly reports that
             can be emailed to me.
         3. You can download several different free pedometer apps on
              your phone that will track your steps. Again, make sure you
              have your phone on you at ALL times if you use this
              method.
3. Q: How can I send you my numbers?
    A: 1. Take a picture the number on your tracking device. You can
             either report them at the front desk of Emerge or email them
             to me at Kimberly@EmergeTraining.com
        2. Email me your weekly progress (FitBit has this feature) and I
            will average out the weekly steps.
4. Q: Do we have to report our numbers every day?
    A: No, you can send/report them daily or weekly. We just ask that
        you don't wait until the last week to submit for the entire month.
5. Q: I ride my bike, spin, etc. do those steps count?
    A: Unless your pedometer picks up the steps, No.
6. Q: What if I don't hit 10,000 steps every day?
    A: The steps can rollover. You just have to hit 280,000 steps by
         Feb. 28th. If you hit 8,000 one day, aim for 12,000 the next.
7. Q: Can we use the treadmills at Emerge to get our steps in?
    A: We only have 4 treadmills and they are reserved for our clients
        who are scheduled. If you have an appointment, you are more
        than welcome to use the treadmills before/after your session.

Kathryn's Client, Kayla

Kayla and I had our last training session today before she heads back to Ole Miss for her first season of DI softball. She has worked hard through all of her training and I know that will carry over to the field! #EMERGEstrong
– Kathryn BS, CSCS, CES
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What is functional training?

The lists are out. The predicted fitness trends for the next year include high intensity interval training, bodyweight training, and training with highly educated professional coaches.
What is predicted to trend down?
Among others, exercises and training programs labeled “functional.”
So, when it comes to exercise, what does the “functional” label really refer to….?
Here is an article from the archives that sheds a little light on the subject: What the H*ll is Functional Training Anyway?

-Matt Pirtle
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St. Charles Stars Volleyball Club

The St. Charles Stars volleyball girls wrapped up their 6 weeks of training this past Sunday. The girls worked hard and are ready for a season of tournaments!
-Kathryn BS, CSCS, CES
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Smart Fit Class Sign Ups!

Looking to improve your health and fitness level in 2015?
SmartFit starts today at Emerge at 7am!
SmartFit combines high volume exercise with strength training and olympic lifts, programmed so that you improve your technique and fitness level each week.
Each class is staffed with 2 experienced strength coaches to ensure a safe and effective workout.
We have classes Monday at 12, Tuesday at 7am, Wednesday at 630pm, and Thursday at 7am.
There is still time to sign up!
Its Your Turn. Emerge.
-Matt Pirtle
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10K a day Challenge!

Emerge Challenges YOU to 10k a Day in February. Are you up for it?
As February rolls around, winter has shown its ugly face a while and New Year Resolutions start to crumble. We find that people become more sedentary this month than any other!
Good News! Emerge is going to help change that
Beginning February 1st, we will be hosting the 10k a day challenge. What that means is that for the entire month of February, you must average 10,000 steps a day. Once you report all of your steps and you have completed the challenge, you will receive your own 10k a day t-shirt!
So grab a pedometer and sign up today!
RULES:
To be eligible, you must train at emerge at least once a week for the entire month (boot camps, group classes included)
All steps must be reported via email, text message or at the gym.
Weekly reports via Fitbit or other tracking devices will be accepted, averaging out steps in a 7 day period.
For questions or to sign up email Kimberly@Emergetraining.com
-Kimberly Renoud
10k A Day Challenge

New Years for the Strays Trivia 2015

Emerge fitness trainers & clients occupying 2 tables at the “New Years for the Strays” Charity Trivia Night! Thank you HotShots for the awesome wings!!
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-Jess Baker, Kathryn St. George, Sarah Podry, Kim Renoud, & Keelin Russell

Emerge has a Challenge for you…

Ready to put that Fitness tracking device or pedometer to good use? Emerge has a “Challenge” for you… Stay tuned!
-Kimberly Renoud10klogo

10k A Day Challenge 2015

10k a Day Challenge 2015

As February rolls around, winter has shown its ugly face a while and New Year Resolutions start to crumble. We find that people become more sedentary this month than any other!
Good News! Emerge is going to help change that

Beginning February 1st, we will be hosting the 10k a day challenge. What that means is that for the entire month of February, you must average 10,000 steps a day. Once you report all of your steps and you have completed the challenge, you will receive your own 10k a day t-shirt!

So grab a pedometer and sign up today!

Rules:

To be eligible, you must train at emerge at least once a week for the entire month (boot camps, group classes included)

All steps must be reported via email, text message or at the gym.

Weekly reports via Fitbit or other tracking devices will be accepted, averaging out steps in a 7 day period.

For questions or to sign up email Kimberly@Emergetraining.com

10klogo

SmartFit Eft Starts January 6th

Smartfit is a cross training style class involving Olympic lifts, strength exercise, and conditioning exercises in an intelligent program design. Each class is lead by TWO experienced and qualified coaches who make sure each participant is progressing their skill and fitness level in a safe and effective way.
Come and experience an Emerge SmartFit class starting January 6th.
Class times are:
Monday at 12pm
Tuesday at 7am
Wednesday at 6:30pm
Thursday at 7am
Call 636-399-6748 to book your spot now!
Its Your Turn. Emerge.
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Metabolic Meals this week

Come check out our metabolic meals this week!
Breakfast options:
1) Frittata with Sweet Potato, Turkey Bacon, & Caramelized Onion
2) Cinnamon Roll Breakfast Loaf
Lunch/Dinner entrees:
1) Stir-Fry Chicken & Vegetables
2) Shepherd’s Pie
3) Grilled “California” Burger & Kale Salad10885449_10152954115749824_3742181275565941929_n10906312_10152954115784824_3370638509374099928_n

Coconut Cashew Quest Bars are BACK

The much loved Coconut Cashew Quest Bar is back! Come get them while they’re here!
-Very filling with 20 grams of protein
– ONLY 1 gram of sugar
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Time for change…

Getting in better shape is always a popular goal or resolution for New Years. Why not start at Boot Camp? Come to Emerge Friday morning at 9am and I will put you through a great workout! No signup is required.
-Kimberly
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St. Charles Stars Volleyball Club Boot Camp Video

Here is a look at some of the strength and conditioning exercises the St. Charles Stars have been learning to prepare them for their upcoming volleyball season.
The girls have been learning weighted, bodyweight, and explosive movements in order to ensure they’re well-rounded athletes and to lessen their chances at injury.
watch video>>St. Charles Stars VBC

-Keelin Russell

St. Charles Stars Volleyball Club

Another successful night of strength and conditioning for the St. Charles Stars! The girls put in a lot of hard work over their holiday breaks to be ready for season. So impressed with the amount of progress the girls have had over the past month!
-Keelin Russell
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Christmas Eve Boot Camp Video

T’was the day before Christmas and all through the gym,
Boot campers showed up to class with Kim.
Kettle bells swung and dumbbells were pressed,
But the love for burpees was never confessed
They hurried and scurried yet not one shout,
But they huffed and puffed as they worked out
Lunges and planks were getting so tough,
When finally Kim said they had enough.
They had made it without anyone one complaining,
Another success boot camp at Emerge Fitness Training.
Merry Christmas!
watch video>> Christmas Eve Boot camp with Kim
-Kimberly Renoud

Remember Dawn!

Remember Dawn!

She’s now 70 pounds lighter and progressing steadily in her health and fitness program.  If you’ve been following Dawns progress in the past two years you know that Dawn’s way of eating has been periodically altered to suit whatever her lifestyle commands, staying ever focused on healthy, fit food choices with some occasional indulgences.  She’s persistent in her “realistic” cardiovascular workouts and is “accountable” to her workouts X 3 and weigh in each week at Emerge.

In the past several months, Dawn has added an additional motivator to her desire to stay healthy and fit – meet Al, Dawn’s other half and partner in her pursuit of a healthy, fit lifestyle.  Al has lost 80 pounds and recently started partner training with Dawn at Emerge on Wednesday evenings.   Together, they are not only working out but running 5Ks.

-Beth Pirtleimage1

Volleyball Conditioning

Video from last night’s conditioning with the St. Charles Stars volleyball teams!
Including conditioning and cross training into youth sports is VERY important because of the high amount of stress put on youths’ bodies while they are still developing and growing at different rates. Learning and performing exercises outside of their sport helps lower youths’ chances for injury and improves their all-around skills.
Contact me if you are Interested in improving your athletes’ conditioning, speed, and agility!
Volleyball Conditioning
-Keelin Russell

ATTENTION: Spring Season Athletes

Spring season athletes!
What are you doing over winter break to prepare for your upcoming season? Are you ready?
Kayla is more than ready. She was in the gym early this morning working hard. She finished off a great workout with some woodway sprints and seated sled pulls. Great job, Kayla! #EMERGEstrong
– Kathryn BS, CSCS, CES10882287_10152932994214824_134876964069699174_n
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Kathryn Olympic Lifting at 155lbs!

Pulled 155 this morning! I’ve been working on dropping below the bar as fast as possible. Keeping the weight close and moving your body around the bar are the most important things to master with Olympic movements. For more information on Olympic lifting or if you are interested in training, contact me at kathryn@emergetraining.com
#EMERGEstrong
Kathryn lifting 155lbs<< watch video here
– Kathryn BS, CSCS, CES

Metabolic Meals

Metabolic Meals are a great way to ensure you are taking care of yourself/health — which is often neglected during the Holiday season!
A minute or two in the microwave is all these pre-made meals require. Perfect for people constantly on the go– AKA EVERYONE.
NO prep time, NO feeling guilty, NO excuses!
Give it a go. Can be purchased at Emerge.
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Chris Mileski Speed & Conditioning Camp

Don’t forget to sign up for an outstanding opportunity to get speed & conditioning training by a top-notch coach, Chris Mileski!!
Start Date: January 6th, 2015
Price: $399
chrismileskicamp

Featured Client: Mel

Huge shout out to my client Mel who finished a very successful racing season!Mel started training about 2 years ago so he could continue to run injury free and work on his flexibility. Proud to say he raced in three half marathons, a 15k, and a 6k this fall and is still going strong!
-Keelin Russell
Mel’s Training

Stretchers!

If you are static stretching as part of your fitness program, make sure you are actually getting the desired effect: lengthening of the muscle.
Most stretchers tend to stretch too far too fast, causing the muscle to reflexively CONTRACT and shorten, which is the opposite of lengthening.
When stretching, bring the muscle to the point of FIRST AWARENESS, not pain, and allow the muscle to slowly lengthen.
Then repeat.
It’s Your Turn. Emerge
-Matt Pirtle
view video by clicking here: Stretchers!

Featured Client: Kayla

Look who’s back!!!
Kayla got home from Ole Miss on Saturday and was at Emerge Monday afternoon working hard and preparing for her upcoming softball season. Show Kayla some support by liking this picture! #EMERGEstrong
– Kathryn St. George BS, CSCS, CES
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Give the Gift of Fitness

Almost done shopping?
Not sure what to get that person who has everything?
Give the gift of fitness with our Emerge Fitness gift certificates!! Available for the Christmas holiday!!
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Wrap-A-Bottom Diapers Due at NOON

It’s not too late to wrap a bottom!
Just a reminder that all donated diapers need to be dropped of at Emerge no later that Friday at noon.
We will be taking them to Harvester Christian Church Saturday.10559819_10152919665889824_8897818934938113105_n

FOLLOW THE RULES….

FOLLOW the RULES!
If I hear one more gym “expert” break down form on what they consider a bad exercise, I will literally have a heart attack.
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These people know the basics and stick to them because that’s safe and it’s all they understand.
“A proper lunge is done ONLY this way. Squats MUST go this deep. You’re NOT locking out. You ARE locking out. Etc, etc…”
Ugh.
When Mr. Lunge developed his famous exercise, I didn’t realize he had done an assessment on every single person with every existing condition.
These exercises can and SHOULD be modified to meet client ability AND objective.
A squat for someone rehabbing a hip will look different from a powerlifters squat.
A lunge that is attempting to improve hip extension will have an exerciser flexing forward before coming up (a huge no-no in the “experts” book)
Nonetheless, this is a hugely effective way of improving hip strength while moving.
A barbell hip hinge with limited range may look like a deadlift gone wrong, but for someone with a disc injury, it’s the ONLY plausible way of loading the posterior chain while standing.
Moral of the story, use human MOVEMENT to improve yourself (or client) not “by the book” exercises designed for the faceless masses.
Please, break the rules now and then. Prescribed form for everyBODY doesn’t work, and FOLLOWING the rules sometimes has consequences.
Matt Pirtle MA CES CSCS
It’s Your Turn. Emerge.
 

Featured Client: Jerry

Big shout out to Jerry Pirtle. He’s turning the clock back a few decades as he has returned to a weight that he hasn’t been at…since college @ 164lbs! With a little exercise and nutritional changes, he’s making it happen. Nice work Jerry!
 
– Adam Kulp
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Ugly Sweater Boot Camp

Come to Emerge for that work out you need before the Holidays!
AND have a blast while doing it….
UGLY SWEATER BOOT CAMP!!
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on 12/24 at 8AM with Kathryn
**Sign-up sheet at the front desk

Featured Client: Alan

This kid has springs!
Alan is a college baseball player who trains at Emerge on his breaks.
Here, he box squats a moderate load for 8 reps, then performs a (from box) vertical jump.
It’s Your Turn. Emerge.
 
check out the video: Alan

Client Update: Jessica

Client Update!
On the left, Jessica walks 20 yards.
Doesn’t sound like much, but this was huge at the time.
She was 7 weeks outside of major hip surgery.
It was a big day.
On the right, Jessica shows what 6 months of strength training and healthy nutrition can do.
Jessica can deadlift 160 with ease and has lost 21 pounds in the process!
it was a big day. Again.
It’s Your Turn. Emerge.
Check out the video: https://www.facebook.com/video.php?v=10152912035804824

Featured Client: Rickie

Check out client and basketball stud, Rickie. We have been working hard on her strength and conditioning. We have also been working on Olympic lifts which she loves. She completed some clean and jerks this past Friday with a smile on her face. Keep up the good work, Rickie! #EMERGEstrong
– Kathryn BS, CSCS, CES10690169_10152914515964824_4064990797928249388_n

Hot Chocolate 5K

Hot Chocolate 5k! From never running races to running every race possible in Saint Louis (and 1 in Hawaii for that matter). I’m super proud of Emerge client Jeff Bush!
-Jess B.10868049_10152913686754824_4820174247573029686_n

New Year for the Strays Trivia Night

Any trivia fans out there? Check out New Year for the Strays Trivia night! This is by far the best one I’ve ever been to! Not only can you win the trivia portion but there’s games between rounds, grab bags you can purchase, and a silent auction with so many amazing items! Emerge has TWO teams going this year! Get a team together and we’d love to see you there! If you have any questions, let me know. 
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Headed to Five Acres Animal Shelter

“Our Purpose in this life is to help others. And if you can’t help them, at least don’t hurt them.” -Dalai Lama
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The 6th Annual Get Fit for Fido has come and gone. Today, the Emerge staff loaded up a truck full of donated items and delivered them to Five Acres Animal Shelter. Between the raffles and t-shirt sales, we also raised over $900.
Six years ago, I never could have imagined that Fido would be as big as it is now. When the idea had come up, I figured that we’d raise enough food and toys to give all of the animals a great Christmas. Now, we supply them with enough goods that it can help them for 4-6 months. The money we raised, will help spay and neuter as well as take care of medical treatments that a dog/cat may need. Each year Five Acres rescues and adopts out over 600 dogs and cats. This year may even be 700. I like the cycle that is happening. Our event gets bigger each year and they adopt out more animals each year (I wish I could take credit for this coincidence).
It never crossed my mind that Emerge would be known as “The gym that helps out dogs and cats,” but I smile every time the staff or I hear that. We love our community. We love to give back and help others.
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Emerge would just like to say Thank You. The donations, sharing our event on social media, and inviting friends to come. The many ways you helped make Get Fit for Fido are greatly appreciated.
A special Thank You to Mike Marshall for being our truck driver to deliver everything!
With Gratitude,
Kimberly and the Emerge Fitness Staff
 
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*Photo Collage courtesy of Jess Baker
 
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Trainers Conditioning

12/12/2014
Friday conditioning fun!

Friday conditioning fun!

Posted by Emerge Fitness Training on Friday, December 12, 2014

Christmas Eve Morning: UGLY SWEATER BOOTCAMP

Want to burn some extra calories before heading off to your festivities on Christmas Eve? Join me on December 24th at 8:00 AM for an “Ugly Christmas Sweater Bootcamp”! There will be a sign up sheet up front at Emerge starting next week. Cost is $10. The uglier the sweater, the better! 
– Kathryn BS, CSCS, CES10857890_10152907760009824_1874099500322138568_n

St. Charles Stars Volleyball Club Night #2

Week 2 is in the books for the St. Charles Stars Volleyball Club! The girls have been working hard and are constantly improving. Only four more weeks to get ready for their upcoming season!
For more information on team training, contact me at kathryn@emergetraining.com
– Kathryn BS,CSCS, CES
 
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Customer Appreciation Day 2014 was a SUCCESS

 
 

Awesome turn out for our client appreciation and SmartFit sneak peak. Two classes of strength & conditioning and exhausted participants.
Thank you to our partners in fitness including Metabolic Meals, Smoothie King, and Precision Health!
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Chris Mileski Speed & Conditioning Camp

January 6th, 2015
7-8PM
Make it IMPOSSIBLE for a coach to take you off the field.
1. Learn and master proper acceleration mechanics to improve your first step quickness and starting speed.
2. Understand and develop the true elements of top-end running velocity: stride rate and stride length.
3. Emphasize and practice drills to improve your quickness, agility, and explosiveness.
4. Develop and improve your aerobic capacity and sprinting capability through elite fitness and conditioning workouts.
Click here to download flyer >>>>>January 6th Chris Mileski

Get Fit for Fido Night #2

Another successful night for Fido! Next class is Tuesday, Dec. 9th with Kathryn & Kimberly.
Also we are down to limited quantities for shirts (M-XL). Get yours before they’re gone!10850145_10152892963604824_6646504497502893202_n (1)

Emerge Welcomes Coach Keelin Russell

Emerge would like to introduce the latest addition to our all star staff:
Coach Keelin Russell
-United States of America Track and Field (USATF) Level 1 Coach
-Running Coach, W.I.T.S.
-JrFit youth Fitness Specialty Certification
-N.E.S.T.A. Certified
-W.I.T.S. Certified Personal Trainer
-St. Josephs Academy Head Cross Country and Track and Field Coach
-B.S. Northwest Missouri State University
-M.A. Yale University
-PhD University of Iowa
-4000 hours experience in personal training
Health and fitness have always been a part of my lifestyle. I have participated in a wide range of competitive sports, including swimming, soccer, basketball, dance, and volleyball, since I was three years old, and in high school I focused on playing field hockey and running track and field. After graduating high school, I went on to become a multiple All-American sprinter and jumper in college.
After graduating from Northwest Missouri State University, I earned my MA in Anthropological Science from Yale University, all while maintaining my interest in promoting healthy lifestyles by being a Graduate and Professional Wellness Ambassador on campus and was on the dance team. While finishing my PhD in Anthropology from Iowa, I realized that I am most passionate about working directly with people in improving their health and I became a personal trainer, a JrFit Youth Specialist trainer, a running coach, and a USATF track and field coach.
Over the past four years, I have worked with people of all different backgrounds, ages, abilities, and goals, including weight loss, group training, boot camps, athletic training, and sports conditioning. Recently, I went back to where I graduated high school, St. Joseph’s Academy, and became the head cross country and head track and field coach. I love knowing that every day I get the chance to positively change and improve another person’s life in so many different ways.
Its Your Turn. Emerge.10704140_10152892336059824_6050258473858654309_n 10480590_10152892336109824_2089714095662546837_o (1) 1897705_10152892336079824_5030523778720144951_n

Powerlifting VS Olympic Lifting

I’ve been getting this question a lot lately…
“What is the difference between Olympic lifting and powerlifting?”
The answer is very, very simple.
Olympic lifting involves two movements.
1. Clean and jerk
2. Snatch
Powerlifting involves three movements.
1. Squat
2. Deadlift
3. Bench press
All of these are amazing movements and most people will prefer one over the other. However, their terms should not be used interchangeably.
Can you tell which picture is a power movement or Olympic movement?
– Kathryn BS, CSCS, CES13228_10152891388544824_7145999488971788856_n10599206_10152891388574824_7212603737443939252_n

Metabolic Meals Spotlight

We have a great variety of Metabolic Meals entrees this week. You can choose from a Southwest Quesadilla, Swiss Steak & Roasted Potatoes, Stir-Fry Chicken & Vegetables, and Grilled California Burger. Don’t miss out on these yummy lunch and dinner options.10527301_10152891366689824_870018937906453717_n (1)

Athletes for Animals– David Backes

Everyone knows Blues Captain David Backes is a force to deal with on the ice but he’s also a force when it comes to Animal Rescue. He and his wife Kelly are big advocates for Five Acres and they recently founded “Athletes for Animals”. David and Kelly were responsible for rescuing my Molina.
So JUST ADDED to the raffle is a 2015 Second Chances Calendar signed by David.
The drawing is Thursday, December 11th!
Also, we are selling Second Chances Calendars for $20 for Five Acres.David Backes

Upper body Core and Power Stability

Chad tests his upper body power and core stability. The closest dot has the heaviest med ball, with the weight dropping down as the distance increases. He’s got to produce high power while staying stable to hit the wall on a fly.
Chad UB Core & Power Stability
 
It’s Your Turn. Emerge

Get Fit for Fido 2014; Night 1

It’s here! Tonight is the first night for Get Fit For Fido! Invite your friends/family/coworkers for a great workout! Matt & Angie Pirtle and Jess Baker are kicking things off with an awesome boot camp at 6:30pm!
Show Up early to meet Stewart, one of the dogs available for adoption at Five Acres
We also have a limited supply of Fido Shirts! Cost is $15
Don’t forget to purchase some raffle tickets ($1 each or 6 for $5) for some pretty sweet Gift Baskets/Gift Certificates from the following sponsors:
HotShots
Three Dog Bakery
Paws For Play
Westinn Kennels
State Beauty Supply
KONG
Nylabone
BarkBox
Throwbacks Bar & Grill
Dr. Marcy Cooper Chiropractic
Ameristar Hotel & Casino
Metabolic Meals
Purina
Quilt by Carin Oliver
Randy Orton – WWE Universe
A&K Chiropractic10847898_10152887500529824_6087620069146264850_n

Wrap-A-Bottom Diaper Drop Off Location at Emerge

Emerge is officially a drop off/ collection location site for the “Wrap-A-Bottom” Diaper Drive.
Join us in our efforts to provide diapers to those in need.
Collection bin is right when you walk in, stop by and help out this holiday season!10624877_10152886327514824_3577480975120104790_n (1)

Client Appreciation Day

Don’t forget this Saturday is our customer appreciation day at Emerge. We have free classes at 9am and 10am. Free samples from Smoothie King, Metabolic Meals, and free fitness giveaways. Come join in the fun and bring friends and family.

Nutrition Certification

More education!
Emerge now has 3 Precision Nutrition certified coaches.
It’s Your Turn. Emerge.

Nutrition Certification

Nutrition Certification

St. Charles Stars Volleyball Club

All 13 teams (from St. Charles Stars Volleyball) trained at Emerge Fitness Training tonight. The season is getting closer to starting and the girls are working hard!
It’s Your Turn. Emerge.

St. Charles Stars VBC

St. Charles Stars VBC

Quest Bar Boxes

Can’t decide on your favorite flavor?
Put together your own unique variety box of the popular QUEST protein bar.
Bars by the box are cheaper!
Emerge has 8 awesome favors to choose fromQuest Bars

Linda M.

I’d like to recognize client Linda M yet again on yet another great month. This month she is down another 9 3/4 lbs and 1.7% in body fat. We are closely approaching our 1 year mark together and to date she is down 61 1/4 lbs, 34 inches and 9.4% in body fat. Great job on your progress Linda! Let’s stay focused through the holidays!
Taylor D.

Linda M.

Linda M.

Ladder Set for Abs

When I want to ensure abdominal soreness, I go to this ladder set with clients:
1) perform 3 reps of a resisted ball rollout
2) perform 4 reps of a resisted ball curl up
3) 5 reps ball rollout
4) 6 reps ball curls up
And continue up the ladder until 12 reps of the curl up are performed.
If that doesn’t do the trick, try going back down the ladder by starting with 12 ROLL OUTS down to 3 CURL UPS.
Ladder Set for Abs
It’s Your Turn. Emerge.

How to fix a broken diet

Here is an all in one nutrition resource. I remind clients daily about step 1. Make sure your body is getting enough vitamins and minerals, water, protein, and essential fats. Read more in the article below on how to increase these four things.

http://www.precisionnutrition.com/fix-a-broken-diet-infographic

http://www.precisionnutrition.com/fix-a-broken-diet-infographic

Kathryn's Nephew

Start ’em young! Check out my nephew, Wyatt, knock out some assisted pull-ups. Most kids don’t see gym equipment for what it is or as “torture devices” as some of my clients would say. It is a huge playground for them. I’m not saying to have the little ones do some dead lifts and box squats but fun body weight movements such as pull-ups, rope climbs, ladder drills, etc are all great ideas and they love it. Starting healthy habits at a young age is a great idea as long as proper programming is implemented. My #1 rule with any client I have is to have fun but especially with my little ones. For more information on youth training contact me at 314-775-6111 or at kathryn@emergetraining.com
Kathryn’s Nephew
– Kathryn BS, CSCS, CES

Kimberly Training Brittany

Happy Friday!
Trainers get ideas for exercises at the most random times. When you put two trainers together, it gets even more interesting.
Brittany has no problem doing surrenders on the ground AND she can stand on a Bosu with ease. SO why not combine the two? The tire secures the ball from rolling yet the ball gives enough height to create an unstable surface for surrenders. The slosh pipe was Kathryn’s idea (as well as the circus music in the background).
Brittany definitely felt her legs and core. Great work, B!
Working out isn’t all serious work, there’s a little fun too.
-Kimberly
Kimberly training Brittany

Jill Ryan

I trained Jill Ryan this morning and said, “I’m so amazed every time we train how much stronger you are now compared 1 1/2 years ago when you first started”. Jill came to Emerge in January of 2012 with disc herniations of L4 and L5. She had a lot of limitations when we first started training. We also had a few setbacks in the beginning trying to find her threshold. Within a few months of training, she began seeing Dr Lytle at Precision Health for ART. That combined with her restorative strength program with me was a game changer in her progress. Today we have stabilized her spine and increased core strength and she no longer has chronic back and hip pain. Jill woke up every morning with hip pain and anyone who has back problems can relate to this. As of January 2014 we started a gluten/wheat free diet that has also made a significant change in her hip and back pain by reducing inflammation. It’s such an amazing accomplishment when a trainer and client have graduated from the restorative training and moved on to strength and conditioning. Disc herniations will always be there but Jill and I both know her thresholds. She also trains with Adam Kulp once a week and takes Taylor Dalby’s boot camps on Friday mornings. Jill has come a long way and has been a very patient client every step of the way.
Angie Pirtle
It’s Your Turn. Emerge.
Jill Ryan

Add Resistance to Plank Holds

Add some resistance to a plank hold with a strength band.
Here, Chris starts from the ground with a band wrapped around his torso.
He pushes through the band to the top of a push up, then drops halfway down and pauses for 3 seconds in a hold (resisting the band trying to pull him down)
5-6 reps does the trick!
It’s Your Turn. Emerge.
https://www.facebook.com/video.php?v=10152784864369824

Customer Appreciation December 6th at Emerge: free classes and fitness stuff

Emerge is starting an innovative new class in January. Come check out a free sneak peak version of SmartFit during our Emerge client appreciation day on Saturday morning, December 6th.
We will have 2 free classes at 9am & 10am.
We will also have Metabolic Meals sampling free samples of their breakfast and dinner entrees, Smoothie King sampling smoothies, and Precision Health with Dr. Rasch.
We will also be giving away Emerge sports bags for everyone in attendance. This event is welcome to current clients, new clients, and family & friends.
‪#‎ItsyourturnEMERGE‬
Angie@EmergeTraining.com
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Explore the grey area!

In the fitness world, there are very few absolutes. There is a ton of grey area, however, and it will remain this way forever.
Anyone who wholesale denounces any particular aspect of fitness (doctor, trainer, etc.) is either too scared or too lazy to explore the grey area.
Explore the grey area.
It’s Your Turn. Emerge.
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WHY do you do what you do?

Why are you lifting THAT much weight?
Why do you run THAT far?
Why are you eating THAT?
Weightlifters, powerlifters, crossfitters , runners, triathletes, physique competitors (etc.) often get asked these rhetorical questions, as if the answer is self evident (ie, you shouldn’t be doing that).
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Can you imagine if we all stopped training at the exact point that allowed us to minimally function in the world?
I know this is a noble goal for some, but many involved in the world of fitness enjoy the competition and perseverance that it takes to achieve a physical goal outside of just functioning in our day to day lives.
The goal of running a marathon, deadlifting 400 pounds, or finishing something that takes dedication and focused hard work is an end in itself. The satisfaction received from setting and then achieving a fitness goal is the “WHY”.
So the answer to those initial questions?
BECAUSE I set a goal and it feels great to reach it.

Brody H hits new performance levels with help from Taylor D

I’d like to congratulate client Brody H on a very successful first month of training at Emerge. Brody is a football and track athlete and we have been focusing on a lot of hip/core strength and stability to better his overall athletic performance. We did his first reassessment over the weekend and he has gained 3 pounds, taken time off all of his speed testing, increased both long jump and vertical jump as well as big gains in his upper body strength. Awesome first month Brody! This is just the beginning.
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It’s your turn. Emerge.
Taylor D. — with Taylor Dalby.

Chris Mileski's Speed and Conditioning camp starts in November

Emerge SIGN-UPS for Chris Mileski’s Speed and Conditioning Camp
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Camp starts on Tuesday November 4th, 2014
Time: 6:30-8:00 P.M.
Duration: 6 week program– twice per week (12 sessions total)
LIMITED SPOTS so come reserve yours today!
Emerge Fitness Training, LLC.
3839 Mexico Road
St. Charles, MO 63303
(636) 922-7559

New Beginnings are the best. Start your journey.

One of the BEST parts of embarking on a new healthy lifestyle is the anticipation of change.
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I was speaking with an Emerge client a couple of months ago, and I told him how envious I was of his position, on the verge of making huge changes in his fitness level, physique, and overall health.
The onset of a new fitness program can be daunting, for certain. Adopting a brand new way of LIVING takes dedication and a belief in the intangible. All you have to go on at this point is the promise of change.
What makes up for this seemingly insurmountable mountain of a task is the absolute joy of seeing your body and general health change. These changes happen the quickest and most dramatically in the early stages of a lifestyle change. From physique changes, to higher energy levels, to more impressive performances on runs and so on, these transformations are awesome to witness.
Eventually, changes start to slow due to genetics, available training time, etc. But for the first several months to a year or so, amazing things can happen fairly quickly.
That’s what I’m envious of. The chance to make those dramatic changes. It is incredibly exciting and definitely worth the trials of changing your lifestyle to achieve it. I really LOVE seeing those changes in those who have made the decision to change their lifestyle.
The idea of “becoming” something greater really appeals to me.
Sometimes I wish I could do it all over again. Crazy but true.
Matt P.
It’s Your Turn. Emerge. — at Emerge Fitness Training.

What the H*ll is functional training anyways?

What the h*ll is functional training anyways?
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The dictionary definition is:
func·tion·al adjective \ˈfəŋ(k)-shnəl, -shə-nəl\
: designed to have a practical use
: working properly
There seems to be the predicted backlash against anything deemed “functional” exercise in the fitness industry.
The criticism appears to surround unstable surface training, like the BOSU or a stability ball.
Most of the issue deals with the cost versus benefit proposition when training on one of these implements. The risk of potential injury goes up and force production while balancing on an unstable environment goes down. In other words, you are not training max strength and you may get hurt.
The problem with this criticism is that it is supposing that every exerciser’s goal is MAX force production, and not something else (say, training balance alone).
In fact, that is the problem with all the criticism of so called functional training. It is always assumed that strength or power gains are the ultimate goal of EVERYONES training.
That’s not always the case.
What makes an exercise functional?
It is “designed to have a practical use.”
So, standing on a BOSU is functional for an older population attempting to train their balance to their potential.
A bicep curl is functional for a physique athlete needing to isolate muscle for size gains.
A handstand push-up is functional for a crossfit athlete needing this skill to compete.
These exercises may not be considered functional for a football player, but for the aforementioned populations, they are VERY functional. They have “practical use”.
Also, achieving a state of balance while standing on a BOSU (watching for compensations) usually means that your body is “working properly”, Same with the biceps curl example (while only a single joint is moving, many muscles are stabilizing to complete the movement). As long as form is good and compensation free, these exercises can be examples of the body “working properly.”
Bottom line, the definition (and criticism) of functional training comes down to the GOAL of the exerciser and the intent of the exercise. If max strength is the goal, then yea, BOSU squatting may not be the best choice. But that SAME exercise can be a functional balance trainer for another client attempting to increase whole body stability.
Exercises are not inherently functional or dysfunctional. It is the goal of the exercise that defines that. Does this exercise serve a purpose in getting the exerciser closer to their goal? If the answer is yes, then it IS functional.
Matt P.
It’s Your Turn. Emerge.

Declining Fitness with age is a choice, not an affliction!

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On average, people have a 2-4% decline in metabolic rate EVERY decade after the age if 25.
The average resting metabolic rate at age 25 is 1500 calories per day.
At 35, that number drops to 1400.
At 55, that number drops to 1200.
What does that mean in terms of weight gain? Approximately 31 pounds over that 30 year period.
At the same time, the average muscle mass loss is approximately 5 pounds per 10 years. That’s 15 pounds of muscle by the age of 55!
The good news?
The metabolic loss is most likely a result of the muscle loss, which IS NOT AGE DEPENDENT, but is rather LIFESTYLE dependent.
High intensity exercise can stave off muscle mass loss, and hence the loss of metabolic rate.
So, make exercise part of your lifestyle now to avoid weight gain and health problems in the future.
It’s Your Turn. Emerge.

If it works for you, do it!

Bigger, Stronger, FASTER!
This is unusual for me.
I’m writing an article based on anecdotal evidence, based solely on my experience alone. No EMG studies, no double blind university research. JUST my experience.
I’ve started my fitness career as a bodybuilder. I cared about nothing but aesthetics. I did whatever it took to look bigger and leaner.
I competed in 5 shows, taking first place in one and top 6 in the rest.
Following the bodybuilding phase, I’ve focused both on strength and function, a mix of powerlifting and multi planar movement training. My core lifts were strong, and my ability to move in every direction was good.
Through these phases, which spanned over a decade, I have had good results in both strength and size (hypertrophy). In fact, regardless of the phase, I was pretty much the SAME size and strength the entire time.
I wasn’t unhappy about this. I was strong and big (relatively) the whole time.
About a year ago, I decided I was bored with body part training and classic strength training protocols.
I decided, intuitively, to begin training with only compound movements, involving the whole body, EVERYDAY.
No more leg day. No more back day. ONLY whole body days.
The results have been fantastic.
I am bigger and stronger than I have ever been. I work every single muscle every single day (with a slight change in emphasis on anterior/ posterior body). I often superset two large opposing compound movements (like a barbell deadlift and a weighted pull-up).
There is very little research supporting this type of program design.
For me. It works very well.
Moral of the story? Science is a foundation for strength and conditioning, but to find what works best for you, test MANY different modes of program design until you find one that best suits you.
Matt P
It’s Your Turn. Emerge.
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Client Spotlight: Linda M

Id like to give a big shout out and congrats to client Linda M. Linda and I have been training for a few months now and for the first time in 12 years her doctor finally took her off her blood pressure medication! Not only that, but since she has been back in a training regiment we have her down 34 1/2 lbs and 16 inches lost! I’m incredibly happy for your accomplishments so far Linda and look forward to the other big goals that you and I set! Congrats!
Taylor D.
It’s Your Turn. Emerge.
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Short Burst Planks for maximum core stability

When training the core muscles for trunk stability, endurance is far more important than absolute strength.
The problem with training the core for endurance is the likelihood of compensations from other muscles (like the hip flexors) getting involved when an exercise is held for too long.
For example, the plank exercise. After about 12 seconds, the target core muscle starts to lose oxygen rapidly, leading to the inclusion of “other” non-target muscle to help out. You may be able to hold the set, but you’re compensating to do it.
The solution? Do MANY sets of 10-12 seconds with about 10 seconds rest in between the mini sets. This small rest period is enough to return oxygen to the muscle, allowing it to operate and fire well.
For a plank or side planking exercise, try 8 sets of 12 seconds with a 10 second rest in between. You’ll have trained your core muscle for endurance while not exhausting your body to the point of compensation.
Matt P
It’s Your Turn. Emerge
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Client Spotlight: Tim K

Many people come to Emerge for many different causes. Tim Kaiser is training for the ultimate cause of protecting our country’s freedom. For the last month and half Tim and I have trained together to prepare him for basic training. He has already maxed his PT and aspires to be an Army Ranger! Thanks in advance for your service Tim and good luck!
Jason Tokun
It’s Your Turn. Emerge.
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Client Spotlight: Mary Jo

Meet client Mary Jo. Mary Jo came to me a few months ago as a referral from a current lady that I train. Her goals were very simple as she wanted to increase her current fitness level while losing weight in the process. When I sat her down the first time to go over my game plan she was very intimidated by the gym (which in my mind is typically fear of the unknown of all of the different tools a gym has to offer). I explained to her that the program that we were going to do together was based on a series of progressions and if she could stay committed to her goals and trust in my abilities to help her that any goal she could think of was not far out of reach. After only a short time there have been significant improvements in her balance, stability, mobility, strength and endurance. To date, she is now down 20lbs and 16 inches lost. It has been a great enjoyment to myself to train you so far Mary Jo and I can’t wait to see what the coming months have in store for you! We make an awesome team!
Taylor D.
Its Your Turn. Emerge.
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How to stabilize your core during strenuous activity

To train athletes that have use there core muscle to stabilize their trunks while breathing heavily, having them hold planking exercises with elevated breathing is very useful.
Some athletes only have difficulty stabilizing their trunks during times of elevated breathing, so training them in this state matches a real-life need for performance.
Here, Jackie Pirtle-Hall runs at 12mph for 20 seconds on the Woodway treadmill, followed by a side plank for 15 seconds. She pays attention to her labored breathing while in the plank, making sure she is diaphragmatic (belly) breathing and not chest breathing (with the chest rising up and down).
Matt P
It’s Your Turn. Emerge.
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Train the core for endurance, not absolute strength

When training the core muscles for trunk stability, endurance is far more important than absolute strength.
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The problem with training the core for endurance is the likelihood of compensations from other muscles (like the hip flexors) getting involved when an exercise is held for too long.
For example, the plank exercise. After about 12 seconds, the target core muscle starts to lose oxygen rapidly, leading to the inclusion of “other” non-target muscle to help out. You may be able to hold the set, but you’re compensating to do it.
The solution? Do MANY sets of 10-12 seconds with about 10 seconds rest in between the mini sets. This small rest period is enough to return oxygen to the muscle, allowing it to operate and fire well.
For a plank or side planking exercise, try 8 sets of 12 seconds with a 10 second rest in between. You’ll have trained your core muscle for endurance while not exhausting your body to the point of compensation.
Matt P
It’s Your Turn. Emerge

"Practice does not make perfect, it makes permanent"

“Practice does not make perfect, it makes permanent”
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As the old adage says, just because you practice a technical exercise over and over, it doesn’t mean you’ll master it.
Without paying attention to subtle details, you may just be burning in faulty movement patterns.
It’s Your Turn. Emerge.

That plank is a hot mess

That plank is a hot mess…
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I’ve had an epiphany as of late regarding core exercise.
It’s popular to see “functional” core exercises online lately, including planks with rows, presses, rotations and a host of other movements. The intent is to increase the “functionality” of the exercise.
The result (most of the time) is a disaster of an exercise.
When it’s appropriate, progressions of basic exercises are a must to continue seeing results. I program into my clients workouts advanced multi planar core exercises all the time. But only when they are absolutely ready.
I appreciate challenges.
However, flailing around with a heavy dumbbell in what can only be called a distant cousin of a plank is not going to yield results. It’s going to get you hurt.
So, go back to the basics but perform them REALLY WELL.
I’m talking about planks on your forearms in a PERFECT neutral spine. Try reaching one arm out in front of you while keeping your hips from moving AT ALL.
This basic core exercise is very hard to master.
Plus, it will actually to what it’s supposed to do, train your core to stabilize your trunk.
Keep it simple. Master the basics. Leave the “bells and whistles” out of your core exercise until you’ve conquered the pure version of the movement.
It’s Your Turn. Emerge.

Everything you do has a cost, but not necessarily a benefit

“Everything You Do Has A Cost, But Not Necessarily A Benefit”
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I’ve been involved in the fitness industry professionally for almost 13 years. I’ve been exposed to 1000s of books, research articles, seminars and conversations on fitness related topics.
I rarely read something that makes me stop and go….”yep.”
Couldn’t have said it better.
I’ve seen football players injure a disc by attempting to get their max squat from 415 to 450.
I’ve seen basketball players crush their shins (and other things) on boxes they are attempting to “jump” on that are absurdly tall.
I’ve seen endurance athletes log mile after mile without considering (some) time spent resistance training and the benefit that time spent would bring them.
All physical activities have a cost. What is the benefit of that cost to you?
This is a great excerpt from an article by Charles Staley. I think this idea gets lost in all the “harder is better” mentality…
“When “no pain, no gain” is your training mantra, pretty much any type of exercise or method is fair game, and generally, “more is better” tends to be the rule. This philosophy is flawed however, and here’s why: Whenever you touch the bar, the only guarantee is that you will pay a price of some kind – there’s no guarantee of benefit whatsoever. These costs include time, energy, risk of injury, and perhaps most important, time and energy that might be devoted to other important things, such as your family or career.
With that in mind, it strikes me as wise to focus less on the gross receipts and more on the net profits, so to speak. In other words, to borrow an old saying, “It’s not what you make, it’s what you keep.” Seek the most possible bang for your buck. Look for ways to save time and reduce any possible redundancy between exercises.
In my own training, I’m thinking a lot about what the costs would be, at age 54, to bring my 510 deadlift up to 550. I love the thought of being able to pull 550, but honestly, when I think of the amount of time, effort, and risk involved, it gives me pause. Perhaps my life would be better off if I pursued other goals (training or non-training) instead. I hope you’ll give similar examination to your own goals as well.”
Charles Staley

Master the basic plank before going circus act

Master basic plank technique before adding “bells and whistles.”
Most planking technique I witness has one of 3 major flaws:
1) unstable neck (you can see head dropping or looking up)
2) upper back (thoracic) rounding
3) hips too high (hip flexor involvement)
Planking with these strategies will, at best, guarantee you no progress. Most likely, they will lead to injury.
Don’t focus as much on circus-style planking exercises. Remember, the point of a planking exercise is to maintain a NEUTRAL and STABLE spine. If you’re truly concerned with improving health and performance, master basic planking technique and enjoy the results!
PS: keep individual planks no longer than 20 seconds. As you get stronger do MORE, shorter planks. Consider adding resistance (instead of planking longer, which inevitably leads to muscle compensations)
It’s Your Turn. Emerge.
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Hip surgery to walking deadlifts in 8 weeks

Jessica: from the surgical table, to crutches, to walking deadlifts in 8 weeks!
Here is the video documentary of her 8 weeks:

Over the last couple of years, my training emphasis has taken a decidedly functional focus, with specific attention to efficient athletic movement and rehabilitation/ restorative post surgery strength building.
Some of the most rewarding experiences I have had during this time have been working with post hip surgery clients who have had procedures performed to correct hip dysplasia, which involves reshaping both the femoral head (leg bone) and pelvic groove (hip bone). This procedure is fairly invasive and involves holding the restructured bone together with large screws.
I have had the pleasure of working with 4 of these cases since last August.
The following video documents Jessica’s post surgical journey at Emerge.
I want to thank both Bill Knowles and Dr. Matthew Lytle. Bill taught me some of the integral concepts of this post surgical protocol, and Dr. Lytle was a key team member that, without his services, the quick recovery would never be possible.
Matt Pirtle MA CSCS
It’s Your Turn. Emerge.

Metabolic Meals Now Available at Emerge!

Emerge will be a retail site for Metabolic Meals starting June 13th.
We will be offering meals a la carte, allowing you to sample and enjoy your favorite recipes.
Metabolic Meals combines gluten free, organic ingredients with cutting-edge nutritional knowledge to create meals that improve health, fat loss & performance.
ALWAYS prepared with fresh,
all-natural whole foods
ALWAYS gluten-free
ALWAYS prepared with Superfoods:
Grass Fed Proteins
Free Range Eggs
All-natural Poultry
Wild-caught Fish
Low Allergenic Grains
Nuts
Antioxidant-rich Fruits
Fiber-dense Vegetables
NEVER frozen or freeze-dried
NEVER prepared with cheap or substandard ingredients:
No high fructose corn syrup
No hydrogenated oils (transfats)
No artificial ingredients
No soy
For more information:
Mymetabolicmeals.com
Emergefitnesstraining.com
It’s Your Turn. Emerge.
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Work your body, Save your Spine!

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There are a few exercises that I believe no one should EVER do. These are exercises that the cost (potential for injury) FAR outweighs the benefit (potential for improvement).
Three of these exercises are the loaded sit up, the “superman”, and a loaded roman chair back extension (or leg lift).
“The National Institute for Occupational Safety and Health (NIOSH) has recommended the lower limit of spinal compression to be 3300 Newton (336 kg force). In other words, doing exercises that have been scientifically proven to exceed 3300 Newton increases the chance of traumatic spinal compression.”
1 Newton is the force of Earth’s gravity on a mass of about 102 g = (1⁄9.81 kg).
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Just to put it in perspective, a superman imposes at least 6000 newtons of compressive force on the spine, that’s 1,350 pounds of force!
These exercises either flex or extend the spine to the point of potential mechanical failure. Instead, focus on STABILITY exercise like the “stir the pot” or the “bird dog.”
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Make smart decisions with your choices of exercise. Most exercises will make you a stronger person, but some have the potential to do the exact opposite.
It’s Your Turn. Emerge.