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!



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


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

This may make you reconsider your sugar intake.

This may make you reconsider your sugar intake.


-Kimberly R.

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:

10408950_10153042796259824_8681756952194335771_n 10926225_10153042796339824_6868858599990119963_n 10947240_10153042796299824_2181117535816908775_n

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!”



“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.

1976992_10153039088549824_7564231115872686377_n 10408021_10153039088454824_2041309303842290506_n 10413403_10153039089174824_5893670944524003775_n 10429305_10153039088349824_1924764921324169804_n 10450830_10153039088829824_142063346862698341_n 10806395_10153039089124824_5750366729702538077_n 10848011_10153039088139824_7232513563205117554_n 10920960_10153039089304824_6600774111075712825_n 10923516_10153039088719824_2976784877867965426_n 10926414_10153039088959824_1237445645687474364_n 10931280_10153039089369824_48019514312226493_n 10940637_10153039088284824_3364648747686036071_n 10941213_10153039088214824_3725840984273475127_n 10941375_10153039088664824_4646008476498501788_n