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.


Gazelle West Magazine features Emerge Client Jody Blanton

Check it out! Gazelle West Magazine features Emerge Client Jody Blanton and how you can be fit at any age.

Gazelle West Magazine

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)



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


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

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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


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