Change of Taste: Recipes for Wednesday, July 22nd, 2009

Chai Tea Cupcakes
This decadent and delicately spiced cupcake recipe makes a perfect tea party pastry and will impress your guests with a fun presentation idea.
 
INGREDIENTS
1/2 cup liquid chai concentrate (available in the tea section of your local grocery)
1/2 cup milk (I used skim milk)
1/3 cup applesauce
1 tablespoon vinegar
1 teaspoon vanilla extract
1/3 cup uncooked quick oatmeal, not instant
1 1/2 cup all purpose flour, sifted
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
3/4 cup light brown sugar
1/2 cup flaked coconut (I skipped the coconut)

INSTRUCTIONS
 
Preheat oven to 350°F. Grease an 8-inch square baking pan.
Combine the dry ingredients (oatmeal through sugar) in a medium-sized mixing bowl.
Add chai, applesauce, vinegar, extracts, and coconut. Mix well, and pour the batter into the prepared pan.
Bake for about 25 minutes, or until a toothpick inserted into the center of the cake comes out clean.
Best served warm, cut into rounds and top with Chai Mousse (see recipe below).

Chai Mousse

INGREDIENTS
1/2 cup liquid chai concentrate
1 ounce (small box) of sugar or fat-free instant pudding, vanilla or cheesecake flavored
8 ounces fat-free whipped topping, well thawed

INSTRUCTIONS 
 
Pour chai concentrate into 4 cup or larger measuring cup.
Add pudding mix and stir with spoon until thick and lump free, about 1 minute.
Fold in whipped topping until evenly combined.
Place in refrigerator and allow to firm. Use as a topping.
Serving Chai Tea Cupcakes in Teacups
Cut the cake with a biscuit cutter to create individual rounds. Place the round of cake into a ceramic or glass teacup and top with a heaping dollop of Chai Mousse. 
 
 By: Kim Kropp

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Baja-Battered Fish

SERVES: 8
PREP TIME: 40 minutes
TOTAL TIME: 40 minutes
LEVEL: Easy

 

 

  • 3/4 cup beer, preferably lager or pilsner
  • 1/2 cup all-purpose flour
  • 1/4 cup whole-wheat pastry flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dry mustard
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon freshly ground pepper
  • 1-1 1/4 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
  • 3 tablespoons canola oil, divided

Directions
1. Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.
Nutrition Information
Per serving
Calories: 120
Carbohydrates: 4g
Fat: 6g
Saturated Fat: 0g
Monounsaturated Fat: 3g
Protein: 11g
Cholesterol: 33mg
Dietary Fiber: 0g
Potassium: 180mg
Sodium: 112mg

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Double Chocolate Treat

Ingredients

    * Kirkland Organic Plain Soy Milk, 2 cup (remove)
    * Kraft Jello-o Brand Fat Free Sugar Free Pudding, Vanilla, 4 Serving (remove)
    * EAS Chocolate Protein Powder, 3 serving (remove)

Directions

Mix together in blender and pour into four cups. For a meal replacement or high protein snack.

Number of Servings: 4

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 166.5
  • Total Fat: 2.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 387.3 mg
  • Total Carbs: 10.2 g
  • Dietary Fiber: 0.6 g
  • Protein: 21.3 g

Per serving
Calories: 120
Carbohydrates: 4g
Fat: 6g
Saturated Fat: 0g
Monounsaturated Fat: 3g
Protein: 11g
Cholesterol: 33mg
Dietary Fiber: 0g
Potassium: 180mg
Sodium: 112mg

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Double Chocolate Treat

Ingredients

    * Kirkland Organic Plain Soy Milk, 2 cup (remove)
    * Kraft Jello-o Brand Fat Free Sugar Free Pudding, Vanilla, 4 Serving (remove)
    * EAS Chocolate Protein Powder, 3 serving (remove)

Directions

Mix together in blender and pour into four cups. For a meal replacement or high protein snack.

Number of Servings: 4

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 166.5
  • Total Fat: 2.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 387.3 mg
  • Total Carbs: 10.2 g
  • Dietary Fiber: 0.6 g
  • Protein: 21.3 g

Recipe submitted by SparkPeople user IGNAZIA. www.sparkpeople.com

Trading Places: Classy Support System… (Tuesday, July 21, 2009)

Tuesdays greetings everyone! Again, I apologize for sporadic blogs, I was planning on writing last night, but frankly, I was too tired after bootcamp.  I should just do blogs early on Monday and then plan for a Tuesday one.  If you’ve ever attended one of Matt and Angie’s classes, you’ll understand what I’m talking about.

I came into Monday promising myself that after my snacking went to crap over the weekend (meals were good, snacks were BAD), that I would make up for it by going all out this week.  So far, I have kept my word.  I ended up getting in my 30 minutes of high intensity cardio Monday morning, 30 minutes of bike riding, then bootcamp that night.  Today, I got in my 30 minutes of high intensity cardio and I plan to go back this afternoon for another 30 minutes of lighter cardio. 

I took a minor hiatus on what my goals were that I was looking to achieve.  I lost sight of the important things.  Lately, I had been more focused on my clients’ goals and I pushed mine to the side.  I had become a little discouraged with myself.  Luckily, I have quite the support system that helps me get “back in the saddle”.

Everyone needs someone to lean on; someone to keep them on the right track.  In the weight loss world, it’s the same thing.  Support systems can come from friends, family, co -workers.  Some people who don’t have the support come to us trainers for just that; they want someone to keep them accountable, to keep them motivated.  I must say that I’m a pretty lucky girl that I have it from all spectrums.  Both of my parents have been on the healthy lifestyle road for the past year.  My mom more so than my dad, but they are both trying.  They have lost ridiculous amounts of weight, and even though my mother refuses to weigh herself, she’s slowly getting into my clothes (she will rub it in when she says my jeans are too big).  When I go out to eat with them, I’m not sure if we motivate or guilt each other into ordering healthy.  Either way, we all end up eating better than we would have. 

Work is the same way.  I may pay Matt to kill me twice a week, but the entire staff has a way of keeping me going.  I can count on Matt to check in all week to see how I’m feeling, how’s my diet and I know he reads my blogs and keeps track of me.  I figure it’s a good trade since me limping around with sore glutes or hamstrings provide the staff with entertainment.  Beth and Jodi also train with Matt, so I know I can get empathy from them, as we give each other the “that totally sucks, I completely understand” looks.  Beth and Jodi are in A-Mazing shape, and it’s definitely motivating for me to try to keep up with them.  They work so hard and their results definitely pay off.  Sometimes Angie gets to sneak in a workout while I’m at the gym, and the girl can lift some SERIOUS weight.  There’s been a time or two I’ll see her grab a heavy barbell or dumbbell and fling it around like it’s two pounds.  I definitely give mad props to her.  And compliments from her about a weight I’m lifting is always awesome to hear.  I’m a pretty modest girl who doesn’t like to shout to the world how much I’m lifting, so for her to notice, means a lot.  I’m seriously glad I have Debi to count on for bootcamp.  There are days where I am tired and could bypass going to bootcamp, but I know I’d get an ear full from not only Matt and Angie, but also Debi if I left her hanging (as I have done to her).  It’s definitely a positive push when I know she’s in class with me.  She’s always a happy thing, but give her a workout and she’ll blow through it like a beast.  My goal at bootcamp is just to keep up with her!  I can always count on Adam and Jason for those “good luck” looks as I’m about to go train with Matt.  I’m sure that I’m entertaining swinging from those rings like a monkey, but I know they feel for me. 

I couldn’t ask for a better work place-workout place.  There’s never any “catty-ness” or “mean competitiveness”.  Everyone is truly classy and genuine.  I hope that’s how all of the clients of ours see the staff at Emerge.  I hope that they know that we aren’t about ourselves, we are there for them.  We are there to support, motivate and push you when you need that extra push.  We understand that each person has a different goal.  Not everyone wants to lift the heaviest or be the skinniest, everyone just wants to be a better person, physically.  That is what I too, as a client, am working on as well.  I don’t care to be compared to someone else, I don’t want to look or be like anyone else.  I don’t expect any of my clients to have my goals or do what I do in the gym.  No one else will be wearing my jeans, so I wouldn’t know why they would want to try to fit into them J (Oh yes, I am in them, buttoned, zipped, and I can sit down… It’s just not all too comfortable).  Measurements tomorrow (I think), and I WILL be in those jeans no problem by the end of this month… That is MY goal. 

Tonight at 6:30! Orientation for 5k, Half Marathon, and Marathon Training Starts August 3rd

Tonight at 6:30!

Jackie Pirtle Hall, runner of several half and full marathons all over the country, including 2nd place in the 2009 St. Louis Marathon and 5th place in the 2008 New Orleans Marathon, will host orientation for the upcoming 12 week running preparation program.  The program, which includes a 12 week running schedule, weekly runs with a running leader, and weekly core conditioning classes, will be assisted by Jackie’s mother Beth (experienced personal trainer, 2004 St. Louis Marathon and several half marathons) and her sister Jerren (veteran Weight Watcher Leader,3 St. Louis 1/2 Marathons).  The orientation is August 3rd at the main Emerge Studio, 3551 Veterans Memorial Parkway, Suite 204 (Remington Plaza next to Swing-a-Round putt-putt).  Call 636-399-6748 or 636-925-1222 for details and to register.

Healthy Food for Thought: Recipes wanted!

Raise of hands, how many of you are tired of eating the basic lean meat, veggies, and a complex carb meal after meal?  You know it’s good for you, yet you are ready for a change of taste.  Maybe you have a fantastic healty recipe that you would like to share with others?  Nutrition-diet is a key component in not only body fat loss, but muscle gain.  I’d like to do my part by posting healthy recipes submitted by not only clients,but staff, friends, family, anyone!  They can be for any meal, as well as snacks.  If they include nutritional information, even better!  If not, I can calculate it for you.  Just send your recipes by message via facebook or you can email them directly to me at kimberly@emergetraining.com.  I hope to begin posting this Wednesday! 

Kimberly- Emerge Fitness Staff

I'm Back! The Challenge Goes On (midlife fitness)

I’ve now been back from vacation for a several weeks.  I had a wonderful time with my family in Destin and I maintained my weight loss.  Sometimes it takes a few days to a week to know the impact vacation has on your weight.  Bodies are funny, especially female bodies, as they tend to behave like a yo – yo, where the scale is concerned.  Anyway, it’s always reassuring to know that one can, in fact, travel/vacation, have a great time and not gain weight. 

Anyone interested as to how I managed to avoid gaining on vacation, I’ll give you a run down of some of the splurges I chose and what I did to counter act those splurges.  While on vacation I went to Shakee’s twice (Bopper sundae & cake batter concrete with pecans). I stuck with middle of the road as far as sizes are concerned.  I love the restaurant McGuires primarily because of their nachos.  I ordered the nachos for dinner one evening.  These nachos are about 8 layers deep, no exaggeration, so I couldn’t finish them, but I made a huge dent.  Remember I am a “bulk” eater so you can imagine the size of this plate of nachos if I couldn’t finish them.  Since I love breakfast, we hit Fudpuckers for brunch one morning and I did get my moneys worth. We hit Outback one night and I also indulged in my share of the Bloomin Onion before my steak.  I love seafood, so we did seafood a couple of nights.  Generally, we ate breakfast and lunch in. I hit the grocery store shortly after we arrived and stocked up on fruit. Nobody ever got fat on fruit, so I indulged frequently.  Breakfast was either multi-grain English muffins or cereal and lunch was usually turkey sandwiches, maybe subway.  I had microwave popcorn when I wanted something crunchy.

For me making room for splurges is a continual trade-off. When I order a potato, I order a sweet potato rather than baked, cut a third off and remove the mountain of butter off the top, never loaded. I never order creamy base salad dressings.  If not low or fat free, I order vinegar and oil based dressings on the side. I always order first so that I avoid the “me too” syndrome when somebody before me orders something high in fat and calories. All the little extras and sides add up.

Of course, most important to my success in maintaining my weight loss on vacation was exercise. However, don’t fool yourself into thinking that because you exercise that “anything goes” with your diet.  My daughters and I ran a few times while we were there.  It got hot early, so we ran early.  We never ran more than an hour and the first full day we were there, we kept it at a 40 minute run to get acclimated to the Florida heat. There were plenty of walkers runners and bikers, so lots of reminders that vacation does not equate to inactivity in order to get a well deserved get away.  Like most places, there was a small work out room, so I did do a 30 minute elliptical workout a couple of times.

As I mentioned, all this was a few weeks back and now I’m just trying to stay patient while these last couple of pounds to my goal weight hold like concrete.  Of course, the closer you get to your ideal weight the harder it is to lose the pounds.  It seems as if everything you put in your mouth shows up on the scale.  Honestly, I’ve gotten a little lazy with keeping my food journal and something tells me that staying on top of my food journal will get me to my goal a lot faster. Matthew pretty much confirmed that with me when we trained yesterday.  Journaling really isn’t as time consuming as I’ve tried to tell myself lately.  I know the caloric value of most of the foods I eat most of the time because I’ve been keeping track for awhile. It’s so easy to not see when we get careless with our eating or slack on our workouts.  These are the behaviors that shut down progress and keep us from our goals.  I for one have worked hard and feel too good not to do everything I can to get to my goal and to stay there. Good or bad, the great thing about working with a PT is that, we are confronted with the realities of what we need to do to have weight loss success & fitness every time we meet.

Beth Pirtle

Trading Places: Mid-week Update (Wednesday, July 15th, 2009)

Sooooo, yeah, Matt trained me today… I’m gonna be sore tomorrow, I’m just not exactly sure where and how much.  We did a lot (except chest, THANK GOODNESS).  The knee was feeling pretty good after last night’s cardio (yes, I kept my word and did about 45 minutes last night).  Since the knee was doing ok, we started off with squats today.  That neuromuscular stuff must really work because one week after doing my 1st set of squats in a year, I bumped it up by 40lbs.  I’m hoping that the knee continues to respond well and I can start lifting some serious weight (well, serious weight to me… I have long legs and no butt, so I can only work with what I have).  My ring plank row things sucked today.  I’m not sure why, I did them fine on Friday… They just weren’t pretty today (Pirtle concurred).  I don’t remember every exercise we did today, but I was pretty stoked to see my progress on my pull-ups.  I told Pirtle from day one that pull-ups are one of the main exercises I want to exceed on.  I hope I can do at least 5 full clean ones (no monkey swinging) by my Birthday in December.  I think that’s plenty of time.  If I beat that goal, then I’ll go for 10, but as of right now, I just want to do one!  Thanks to the parents and genetics, these long limbs are not my best friend when it comes to pull-ups.

My diet is going pretty good.  Some days I’m just not hungry and I don’t want to eat everything on my meal plan… Today, I could eat everything in my refrigerator (don’t worry Matt, I’m not).  Even being uber-hungry, I’m not craving the things I used to.  I used to want carbs; pasta, bread, chips, anything with sugar in it, pizza, fries, oooh, and chips and salsa.  I may see a commercial for one of these, and I may say “ooooh” but that’s about as far as it goes.  I usually forget about it by the next commercial is over.  This whole “eating for fuel, not fun” thing has set in.  The scale is still frustrating when I see it change every day between 1-3lbs.  But I know what’s going in my mouth, and how I’m burning calories.  I just have to hang in there.  Next training session is Friday, 9am…

 

Until tomorrow,
Kimberly at Emerge Fitness

Trading Places: "I've Been Slacking… On My Blogs" (Tuesday, July 14th, 2009)

Well, it’s now Tuesday and I’m a little behind, my apologies.  I have been slacking; slacking with my blogging, not my workouts.  I had planned on blogging last night after bootcamp but I was so tired when I got home, it was just enough to shower and pass out in front of the tv to catch the homerun derby.  Fixing dinner even exerted too much energy at this point.

Last Thursday I ended up doing something to my knee (my knee went one way, I went another) so I had to downshift my workouts.  I’m not back to 100% with it, but it’s slowly getting better.  The positive thing is that this is my bad knee, so I’ve gotten REALLY good on knowing how to take care of it.  Matt worked around the knee during Friday’s session (and as I recall it was still a pretty intense one).  I got in light cardio (I couldn’t go all out, but I did make up for it by going twice as long) both Saturday and Sunday.  My diet went really well this weekend too.  I didn’t have my usual ice cream.  In fact, I only had one cheat meal which was a burger (no cheese) and some fries while watching the UFC fights.  Otherwise, I did a pretty good job.

My body weight fluctuates something horrible.  I know I hold a lot of water, because it’s the only way my weight can go up or down 3 lbs in 24 hours.  It does suck though.  Just when you think you are on a roll, the weight is up on the scale and frankly, it’s kind of depressing!  We decided to change up my diet and maybe it’ll shake things up a bit.  It’s pretty low carb in the afternoon, which is fine, because I’m not much of a carb eater (I don’t know how I got this way, I used to LOVE carbs).  And it contains a lot of chicken… Yes, I still hate chicken, but I hate it a lot less when it’s marinated in barbeque sauce. 

Yesterday (Monday) I did a little light cardio in the morning and attended last night’s bootcamp.  It was a tough one, however, I did find some enjoyment because Pirtle joined us and I heard him refer to 4 consecutive exercises as “hell” (they really were, but it was still great hearing him say it).  If he wasn’t working out and I had said it, I would have just gotten the “all for the cause” line; WHICH by the way, Angie had to say last night (great… it’s contagious). I’m a little sore today.  The knee is a little tight, but I altered some of the stuff last night (avoided jumping) to cater the knee.  I should be good to go by the end of the week. 

I’m dealing with horrible allergies today (gotta love St. Louis summers… Mold…ugh!) so doing light cardio today felt like sucking air through a coffee filter.  I’m wheezing on the treadmill and I look at my heart rate and it is 100 (should be 150)… I will just have to do more, after I can breathe a little better.

I have my training session with Matt tomorrow (Wed) morning at 9am.  I get another week before measurements since I’ve started this new menu plan.  It isn’t bad; I can definitely deal with it.  I don’t have any big events coming up to set as a goal date, but I still have a goal % I’d like to get to, and I’m still working at it.  I haven’t tried on the jeans in a while; it’s just been too hot to even try to wear jeans, so I just forget about them.  I guess I should put them out again so I have to look at them daily.  There’s no motivation better than an expensive price tag staring back at you as it is still attached to the jeans.


Until tomorrow,
Kimberly at Emerge Fitness

Getting the Most Out of Your Treadmill Workout

I read an article awhile back that has made a difference in the effectiveness of my treadmill workouts (glee magazine: Lorra Kristene Garrick).  I try to make a point of passing the article along to my clients.  Let’s face it, we all want to get the biggest bang, calorie & fat wise, for our time and sweat.  The point of the article was to point out that holding on to the treadmill while working out can do more harm than good.  I’ve taken key points in the article and listed them below.

If the rails on the treadmill are positioned too low, holding on will encourage forward posture (especially for tall people), which exacerbates the slumping position most of us develop with aging.  Grasping the rails does not promote natural walking biomechanics.

Some people grip the front bar, yanking forward with each step.  Others grasp the side rails, shoulders bobbing up and down, body weight subtracted from the tread.  Also, clinging on with one hand creates unequal stresses to the body.

Holding on and walking at top speeds is dangerous because of the ballistic hip rotation, over-striding and forward posture.  It can lead to serious neck, back and knee injuries.  Standing straight while gripping won’t correct the situation.

Some people don leather gloves for increased gripping traction, then proceed with their fake walking, legs wistfully moving through mere motions.  But they’re tricked into believing they’re working hard because the settings are high: 4 mph, 12 percent incline.

In the actual world, legs, knees, hips and back work in unison to support your full weight as you ambulate.  Holding on, even lightly, takes valuable work away from your musculoskeletal and nervous systems. 

The calorie readout is triggered by the program setting, not the person on the machine.  Walking hands-off burns about 20% more calories for the same length of time.

I’ve seen people increase the treadmill’s elevation to augment the workload, then hold the handrails and lean back, defeating the entire purpose of the elevation.  The leaning back is at the same angle as the incline, literally canceling out its effect.  Leaning forward won’t correct this; you’d be pulling forward.  

People set the speed at an unrealistic pace for the elevation.  Would you really walk 3.3 or 4 mph outdoors up a 15-percent hiking trail?  Begin at a slower speed and let go.  If you prefer a high incline, start slowly.  This pace should be similar to an outdoor uphill hiking pace.  Any discomfort in your lower back means those muscles are working for the first time!

Set the pace or incline at a challenging level, and walk hands-off for only a few minutes.  Then slow down or lower the incline and continue hands off for a few minutes to catch your breath.  Alternate between these more demanding intervals and easier “recovery” intervals.

Regardless of your fitness level, weight or age, you must release your hands and walk the natural way.  After all, haven’t we been doing this since age 1?

Beth Pirtle

Trading Places: "Today, I was a weenie" (Wednesday, July 8th, 2009)

Well, being that I said that I would return blogging on Tuesday, and it’s now Wednesday, I’m sure you know that I’m having a little trouble getting out of “vacation mode”.  It was only for four days, but it was four days of being off of my diet (somewhat).  There were some meals I would do really well, then some I just bombed.  Normally, carbs are not a problem with me, however this past weekend, bread was for some reason, my best friend.  My body is trying to figure out what on earth I fed it.  I feel so lethargic.  I was so tired yesterday, I nixed on cardio.  I had one of my worst training sessions (my fault, not Matt’s) just because I felt horrible.  I was tired, nauseated, and I just felt “off”.  He knew it too because what would normally take me 30-35 minutes to do took me an hour.  I have to admit it… During today’s session, I was a weenie. 

I missed Monday’s bootcamp which is what normally kick starts my week.  I really do feel better after doing it.  Trying to get that same “groove” on a Tuesday didn’t work so well.  It started with me getting on the scale and seeing the numbers up a tad… Not a good start.  My cardio blew just because after 10 minutes of the elliptical I wanted to just lean over the machine and take a nap.  I did the last 20 minutes on the treadmill, and I did do 20 more minutes walking this evening just because I felt bad.  Cardio is definitely my downfall right now.  When I’m not on vacation, I can stick to a diet really well.  No problem.  And lifting 3x a week is normally pretty easy too… But cardio, UGH… I HAVE to figure out something I like to do and do it for 30 minutes a day.  I know I can get better results if I just do it, but mentally, I have “CARDIO SUCKS I DO NOT WANT TO DO IT” playing over and over in my head.  I need to get in gear asap.  I just got suckered into taking my niece and nephew to Six Flags at the end of the month, and I will have to keep up with those two saying, “C’mon Aunt Kim, you’re a trainer; you’re supposed to be faster than us…” Little brats… (KIDDING) There ya go Pirtle, that’s my next “short term goal”… I don’t wanna look like a sissy in front of Kyle and Savannah. 

My goal for this week is just to keep my perfect diet, get plenty of sleep, train on Friday, get all of this sodium out of my body from this past weekend, and do my best at cardio.  Even doing my best even though it isn’t 100% right now is better than throwing up my hands and saying “screw this week… I’ll start Monday”.  Saying that, I’m going to have my last meal, relax a bit, and get to bed.

 

Until tomorrow,
Kimberly at Emerge

Emerge Record Lifts

The overriding Emerge training philosophy revolves around functional i.e. “use-able” training.  From multi-planar movements to core oriented exercises, Emerge Fitness prides itself on training with a smart, scientifically driven approach to bettering the human body and it’s movement.

The Barbell Deadlift

The Barbell Deadlift

There is a place, however, for feats of strength at Emerge.  Well coordinated, perfectly formed feats of power.

This is a list, hopefully ever-changing, of record lifts performed by Emerge clients.  These 1RM’s (one rep maximum) lifts have been carefully monitored, with clients progressing slowly to avoid injury and to avoid developing faulty movement patterns by recruiting the wrong sequence of muscle when performing these lifts.

AKA, they are done, and done CORRECTLY.

The Bench Press

The Bench Press

With that said, the four lifts of note are:

Barbell Deadlift- Female– Kimberly Renoud- 200lbs.  Male

Barbell Chest PressFemale–                                                  Male– Scott Gietl- 315lbs.

Barbell Squat-  Female– Nicole Lafser- 240lbs.                Male

Pull-up (this is for bodyweight repetitions) Female–       Male

We have officially begun documenting these lifts this week, so only one record high has yet been established, Kimberly Renoud’s (trainer Kim) very impressive 200 lb. barbell deadlift.

We will update this record board whenever it is appropriate.

Remember, lift correctly and have a spotter whenever attempting a 1RM!

Have fun.

Emerge Fitness Training Staff