The Dirty Dozen- A Brand New Way to Challenge Yourself at Emerge

Here’s what the format looks like.  The fastest time so far is less than 28 minutes!

The Dirty Dozen: Series 1

The Dirty Dozen: The twelve most hated & fear inspiring exercises found at Emerge performed circuit- style in sets of 3, 2 sets each exercise.

 

Directions: When first rep of first set starts, so does the timer.  Timer does not stop until last rep of last set is completed.

 

1)   Bulgarian Lunge on Smith Machine- 10 reps each leg back 2 back

2)   Wheel Walking Plank- 12 “hand walks” forward, 12 back

3)   Pull Ups- Assisted or bodyweight (assisted to failure at 10)

4)   Pneubounder- 20-10-20-10-20 (20=bound, 10=bounce recover)

5)   Up down planks (on bosu)- 30 seconds (15 each hand leading)

6)   Slide board mountain climber- 30 seconds

7)   Power clean and press- 6 reps

8)   Burpee Jumps- 10 reps

9)   Med ball side to side push up- 10 reps

10)   Reverse ball crunch on smith12 reps

11)     KB Deck Squats- 6 reps

12)     Jumping Platform DB Push Press- 10 reps

 

 

Client:

Total Time:

Modifications:

 Ask your trainer to try the Dirty Dozen at Emerge!

"Get Fit for Fido" a Huge Success, Thank You!

Thank you to all who participated in and donated to the “Get Fit for Fido” free class training promotion benefiting the St. Charles Humane Society. We collected 30+ bags of dog and cat food, treats, tons of toys, office supplies, kitty litter and $750 in cash donations. We delivered the goods to the shelter on Wednes

day afternoon to a very greatfull staff. Merry Christmas!- Emerge Fitness Training

 

 

 

Emerge Client Spotlight on Beth Cuquet

What goals do you hope to meet while working with your trainer and MOST Important, what motivated you to begin this fitness/weight loss program? 

     My ultimate goal in working out with Beth is obviously weight loss/maintenance, but also overall improved fitness.  While I’ve always struggled with my weight & had lost weight before, I noticed how significantly my body changed this time in working out with my trainer.  I was fitting into clothes again at a higher weight than I had previously.  Also, the accountability really helps keep me honest & driven towards my goals.  I really feel as though Beth has taken on my goals as her own & really cares to see me succeed.  Also, I’ve always felt like she understands some of my struggles with food & eating, so she provides invaluable counseling as well as personal fitness training.  Overall, I began this fitness/weight loss program because I had struggled on my own in the past & was struggling to get myself back under control last year.  I had gained weight & was just not in a good place physically or emotionally.  At Emerge, I saw the potential to not only lose weight & hopefully keep it off, but to establish relationships that would give me the support to reach my goals & make fitness a lifestyle…not just an extracurricular activity.

 

 How much weight have you lost thus far? 

 Plus or minus 30 pounds (depends on where I’m fluctuating, as you know.  I’d like to make it well over 30 lbs here in the near future.
 Specifically, what did/are you doing to meet goals?

 
 Cardio workouts  4-5 times per week (35-40 minutes each time)
 I work out with Beth partner training once a week, boot camp 1-2 times per week.

An example of my diet:
 Breakfast:
         – 1 pkg instant oatmeal
         – 1 light yogurt
 Mid Morning Snack:
         – 1 light string cheese
         – 1 whole wheat english muffin
 Lunch:
         – 1 deli turkey & cheese sandwich on whole wheat bread
                 (2 slices Healthy Life Bread, 2 oz deli turkey, 1 slice fat free cheese, mustard)
         – 1 piece fruit (apple, orange, other type of fruit)
 Dinner:
         – 1 chicken quesadilla
                 (2 oz grilled chicken w/ fajita seasoning, 2 whole wheat tortillas, 3 fat free   cheese singles)
         – Broccoli (6 oz)
         – Corn
 

 What are some of the biggest lifestyle changes you have made since starting your fitness journey?


         I maintain a file where I write down what I eat & track the total calories I consume in a day.  Often, I plan out my day’s meals in advance as much as possible so I know if I think I have room to work in an extra snack in the afternoon or something like that.
       I realize that it doesn’t have to be a “free for all”.  Last year, I was actually right in the middle of my weight loss journey when Thanksgiving rolled around.  I enjoyed turkey, made my own mashed potatoes with skim milk & without butter, was able to enjoy the green bean casserole (basically just green beans & mushroom soup in my family), and even made a Jello no-bake cheesecake as light as possible & enjoyed a piece of it with sugar free cherry pie filling.  I didn’t feel deprived at all.  While this year I’m really maintaining my weight more than trying to lose, I’m still planning to make the cheesecake & enjoy that rather than some other dessert.  I realize that I can make concessions for myself in some areas while still maintaining control in others…and I’ll be much more pleased with myself at the end of the day.  It’s not just the food that I’m thankful for on Thanksgiving! In fact, there is so much more that I’m more thankful for…and this year (as well as last), I would definitely add Emerge Fitness & Beth Pirtle high on that list!!

 

beth before

Beth when starting her Emerge program.

beth pic

Beth on her way to her goal.

Get Fit for Fido: A Rescue Dog's Christmas Poem

I had told my mom about the charity bootcamps we are holding “Get Fit for Fido” and she had this poem on hand and she (being one of the biggest animal lovers out there) sent me this poem that had come across via email.  I found it very fitting for the season.  I hope you enjoy (and have a tissue on hand!)

May you all have a very Merry Christmas and holiday season.  Thank you from the bottom of our heart’s at Emerge.  We appreciate every donation that we can send to the Humane Society. If you would still like to participate, please contact us, we do have a few openings available.

-Kimberly at Emerge

A Rescue Dog’s Christmas Poem

‘Tis the night before Christmas and all through the town,

Every shelter is full- we are lost, but not found.

Our numbers are hung on our kennels so bare,

We  hope every minute that someone will care.

They’ll come to adopt us and give us the call,

“Come here, Max and Sparkie- come fetch your new ball?”

But now we sit here and think of the days…

We were treated so fondly- we had cute, baby ways.

Once we were little, then we grew and we grew,

Now we’re no longer young and we’re no longer new.

So out the back door we were thrown like the trash,

They reacted so quickly-why were they so rash?

We “jump on the children, don’t come when they call,”

We “bark when they leave us,” climb over the wall.

We should have been neutered, we should have been spayed,

Now we suffer the consequence of the errors THEY made.

If only they’d trained us, if only we knew…

We’d have done what they asked us and worshiped them, too.

We were left in the backyard, or worse-left to roam,

Now we’re tired and lonely and out of a home.

They dropped us off here and they kissed us good-bye…

“Maybe someone else will give you a try.”

So now here we are, all confused and alone,

In a shelter with others who long for a home.

The kind workers come through with a meal and a pat,

with so many to care for, they can’t stay to chat.

They move to the next kennel, giving each of us cheer,

We know that they wonder how long we’ll be here.

We lay down to sleep and sweet dreams fill our heads,

Of a home filled with love and our own cozy beds.

Then we wake to see sad eyes, brimming with tears,

our friends filled with emptiness, worry, and fear.

If you can’t adopt us and there’s no room at the Inn,

could you help with the bills and fill our food bin?

We count on your kindness each day of the year,

can you give more than hope to everyone here?

Please make a donation to pay for the heat…

And help get us something special to eat.

The shelter that cares for us wants us to live,

And the more of us will, if more people will give.

–Anonymous

Emerge Client Spotlight: Debbie Kovac

In Debbie’s own words.

My reason for losing weight and getting healthy were twofold.  First of all I know a few people that were my age and they dropped dead.  I finally “got it”, I only have one body and I need to take care of it.  Secondly I was notified that I was eligible to win a trip at work.  The trip was to St. Thomas.  If I had a chance to win a trip, I wanted to be able to be in a bathing suit and feel good about myself.  I didn’t win the trip, but I still feel like a winner…if it wasn’t for that email telling me about the trip, I may not be where I am today. Down almost 30lbs, stronger and healthier.
 I meet with my trainer (Beth Pirtle) 2x a week and participate in one of her bootcamps.  In addition to the time spent with Beth, I also do cardio the other four days.  I do a 30 minute interval training program, walk 3 miles outside or do a 25 minute eliptical program.

 
I eat a 1600 calorie diet.  I journal daily and Beth reviews my journal weekly.  I try and work special treats in so I don’t feel deprived.  I eat a variety of foods, but try and make sure I get 3-5 servings of fruits and veggies, lean protein and I drink plenty of water!

 
I think the biggest change for me is to incorporate my exercize in.  I make it a priority.  I even went out of town on a business trip and made sure I went to the gym at the hotel at 5:30am.  The next week I was down 2.5 lbs…I think about what I eat…and try really hard to make smart food choices.
 
  
  Thanksgiving is a time to reflect on the previous year and be thankful for what we have.   I am so very thankful for my health.  This year on Thanksgiving day, I’m going to go for a long walk before going to my sister’s house.  I will help prepare the food, so I will be able to cook healthy.  As far as my meal I will have a little of everything but extra veggies and for dessert I am going to have a piece of apple pie with cinnamon ice cream and I’m going to enjoy it.  I’m in control of my life and I have worked it in to my program.

 Click picture to view gallery.

Click on individual image to view larger.

 

 

Trading Places: On track (Thursday, November 19th, 2009)

Man, I suck at keeping up at this thing!  Quick recap:

Lifted on Saturday for an hour
Monday: Didn’t go to bootcamp, but since I didn’t work that day, we got in plenty of walking.
Tuesday: didn’t work out…
Wednesday: Matt killed me.  I felt great during all of it UNTIL he made me use the new tube thingy that we have.  I felt/rediculous. Glad I could make Matt laugh.  Ugh… Hate that thing (at least when I use it… I love when my clients work out with it!) I got in 45 min of cardio and called it a workout.
Thursday: one hour of high intense cardio. 20 min of it were sprints… I will be hurting tomorrow.
Tomorrow morning is bootcamp, then cardio afterwards.

I told Matt I have 4 weeks until my B-day.  I don’t care about my age, but I said I wanted to be in my best shape ever when I do turn a year older.  That includes diet.  So, other than my post workout chocolate milk, I’ve cut all “non-natural” sugars out of my diet.  If it has sugar, and it isn’t fruit, I’m not eating it.  I’m REALLY cleaning it up and I’m mentally very serious about it.  4 weeks.. Really, not too bad. 

I find I do the best when I write everything down, so I am keeping track on my Blackberry.  That way, I always have it on me and I can log as I’m going along with my day.  I’m reading a lot of fitness related books/magazines, that way my mind is always set on my goal and it works at motivation as well.  Also, I’ve gotten back in the mindset, that food is for fuel, not fun.. And that’s really important these days during the holidays.

We too, as trainers, must practice what we preach… Grrrr…

Until tomorrow,
Kimberly at Emerge Fitness

Trading Places: What a week! (Friday, November 13, 2009)

Oops, I forgot to post Wednesday.  Need I say more about how my week has been!

Let me rewind a bit:

Wednesday, Matt killed me.  Need I say more? 
Matt was so gung-ho on me PR’ing on bench press, so guess what I got to do FIRST THING! And for some reason (which I’m starting to find out why) I hate chest exercises.  I hate pushups, I hate chest presses, I hate flys.  If it’s anything “involving the chest” I will not whine, I will not complain, but I will growl, curse, and more than likely, roll my eyes.  BUT I will do it.  And I did it… It wasn’t pretty WHATSOEVER, but I did PR.  I think Pirtle was more excited than I was about it… I was just glad that my arms didn’t fall off, because at one moment, it felt possible. 

I had to do eccentric squats on the Smith Machine.. Good times… So much fun you’ll want to do them too… Don’t ask Matt what they are, just tell him you want to do some, he’ll be thrilled!  The term “red neck” has been taken into a whole different direction. 

Oh, but not as much fun as these burpee-power cleans he made me do.  I hate burpees, ALMOST as much as pushups, but this exercise was so rough that the burpees was the easiest part.  Yup, classify this exercise into “tough and sucky” (I will be making my clients do this in the future, no worries 🙂  ) I had NO energy by this point.  Holding the barbell with weight was a big enough workout.

Oh and of course lucky me got to finish with single arm-kettle bell situp/getup thingies.  AND PUSHUPS.  Ya know how in sports, when you know an opponent has an injury/weakness, and so of course what you do is aim for that injury or weakness and bring them down? Me=weak opponent… Pirtle=person targeting the weakness.  The situps weren’t bad other than having no strength to hold my arm up.  The pushups=UGGGGGGGLY! He won, I lost.  I was face down on the floor after the hour.  Matt wins another.. Score 0 for the skirt.

30 minutes of cardio and my Wednesday workout was DONE.

Thursday: VERY busy day, so I didn’t get in “official cardio”  However I was nonstop moving for about 12-14 hours. 

Friday:  I made it to bootcamp after picking Matt(W) from the airport at the crack of dawn.  TIIIIIIRED. But I went.  And I survived.  And the 40 seconds was a blessing today especially.  60 seconds may have caused a walkout after the 1st round.  (not really, I don’t think I could do that, but I would have definately not made it.)  I’m not sore from Wednesday, but the body just isn’t moving so quickly.  A lot of core work today, the abs are still tight.

And of course, when Wirth is in town, I never get to sit, so I have been on my feet since 6am and walked all over half of metro St. Louis.  (It’s only 5pm, I’m sure more walking will come later…)

I expect nothing different for the rest of the weekend, so I hope to be about 3lbs down from last measurements, and that’s counting if all of my limbs are still in tact.

Have a great weekend!
Kimberly at Emerge Fitness.

Dates and Donation List for "Get Fit for Fido" Classes

The dates are set for the Get Fit For Fido boot camp classes.  All that we ask is that you bring a donation for the St. Charles Humane Society and you take the class for free.  The following is a list of items the shelter is in need of:

Monetray donations welcome

Kitten and cat chow, pediatric electrolyte, litter boxes and litter, kitty and dog toys, puppy and dog chow, canned dog and puppy food, chew bones, collapse-able wire dog crates, flea control (frontline and advantage), flea combs, brushes and combs, shampoo (flea and nice smelling),harnesses and leashes, dog collars with metal buckles, safety release kitten and cat collars, pet scale (large dog size).

Bleach, powder and liquid laundry soap, towels, wash cloths, bath mats, sheets and blankets, large trash bags, paper towels, toilet paper, brooms mops buckets and dust pans, kitchen and bath cleaning supplies, power washer, lawn care tools, instant canopy for event (10′ x 10′), folding chairs, 6′ or 8′ plastic tables, canned soda and treats for volunteers.

81/2 x 11 white copier paper, computer equipment, color copier paper, folders, hanging folders, pens, message pads etc, craft supplies for educational programs, digital video camera

Tarps, batteries (9 volt, aaa rechargeable) heavy duty zip ties, first aid kits for humans and animals, hand sanitizer gel, spotlights that plug into auto cig lighter, duct tape

Class dates:

Tuesday December 1st, 8th, and 15th- 5:30 and 6:30 PM

Wednesday December 2nd, 9th, and 16th– 5:30 PM

Saturday December 19th– 10 am

Please Sign up for these classes by phone, email, or in person at Emerge ASAP, as they have a 12 person limit and a four person minimum!