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At the beginning of the summer, I wasn’t exactly looking to add any more commitments to my calendar. As an educator, I was really looking forward to at least one month with a little bit less structure in my life than the rest of the year. I was intrigued by an email announcement calling for […]
It’s been two weeks since my stem cell procedure and I am now cleared to start physical activity again. Since day three of the procedure I have had no residual pain except for the spot where they took my bone marrow from my hip. Which is just a little tender to the touch. My knees […]
About 3 months ago I tore my meniscus. 😟 After months of consideration and meeting with 4 doctors (orthos, chiros and regenerative medicine doctors) I finally decided on my course of action. I decided to do stem cell therapy with Dr. Crane at Bluetail Medical Group as a way to preserve my meniscus tissue and […]
It’s mid-January. How are you doing with those fitness resolutions? If you’re like many of us, your answer may be “not well.” According to U.S. News and other sources, your enthusiasm for sticking with New Year’s resolutions wanes by late January or early February. It’s not necessarily your fault, though. There are plenty of reasons […]
Your priorities begin to change as you get older, don’t they? Things that seemed important in your twenties don’t matter so much when you cross into middle-age. Meanwhile, things you never dreamed you’d have to deal with take center stage. One thing many of us begin to think about in earnest as we age […]
Have you ever walked in the store with five things on your list but walk out with a full cart and $200 spent? I’m not talking about Target, I’m talking about the dreaded grocery store. Some love it, some hate it. It’s a necessary trip for fueling your body, but comes with overwhelming temptation and […]
You’ve been working hard in the gym. You have near perfect attendance. You show up early to do your foam rolling. You’re focused during the warmup. You care about your technique during the lifts to make the most of your time at the gym. But the fact is, you most likely spend only 3 hours […]
Most of us have a love affair with caffeine. I get it. It can be warm, bubbly, comforting, and non-judgmental on how much we use it. I find myself indulging in a coffee when I don’t even need one. I am used to the habit of grabbing one when I’m just the slightest bit tired. […]
The core. Everybody loves to train their core. It’s one of the most popular things to do in a gym. And a strong core is important. It keeps the body strong, the back happy, and life good. Unfortunately, not all core exercises are created equal. A lot of people end up doing the exercises […]
Have you have ever started living a healthy lifestyle and then challenged by a “fit shamer” in your life? A fit shamer is someone who tries to make you feel bad about the healthy choices you are making in your life. Or who tries to influence you to make unhealthy choices instead. They […]
Sleep. It’s important. We all know that. Yet for some reason, we all (myself very much included) struggle to get a good night’s sleep on a consistent basis. One potential reason is that many people like to wear “being tired” as if it’s a badge of honor. “If you’re not tired, you’re not […]
So, you want to get in shape? To improve your health. To be the best version of you possible. That’s awesome. But where do you start? Pilate, Yoga, Aerobics, Step Class, Jazzercise – there’s so many options. But strength training… that’s only for males, right? Well, you might want to […]
It’s finally here. Summertime. Whether you choose to spend it laid-back on the beach or you’re one of those people who goes North for the summer (seriously, you’re doing the “snowbird” thing wrong), the summertime brings summer vacations and travel. We hope your summer is full of good weather, fun times, and maybe a little […]
Does your warm-up look like 5 minutes on an elliptical and then getting after it? Do you do static stretching? Do you skip it altogether? There were times in my life where any of those might have been my go-to options. But over time I’ve learned a lot more that have influenced both my […]
BACK PAIN: THE SCARY TRUTHS If you’ve ever had lower back pain, you are not alone. Studies show 80% of the United States population will suffer from lower back pain at some point in their life. At Pursuit Fitness, we’ve had many members who have come in with back pain. We […]
So, you want to workout but can’t make it into the gym? Not a problem! While we would love to have you in Pursuit each week helping you reach your goals, we understand other things can get in the way. Don’t let that hold you back from reaching your goals though – use this circuit […]
Should you believe all of the fitness and health information you read? Which articles or promises are true? I can say with confidence that if you’ve Googled any combination of the words: fat-loss fast weight loss get in shape fast Or anything along those lines, article after article popped up with exercises […]
If I only had five exercises, these would be my top exercises… Deadlift Push-Up Split Squat Chin-Up Farmer Carry I would choose these five exercises. They cover all bases and address the Five Primary Movement Patterns essential for life. Hip Hinge – picking things up off the ground. Upper Body Pushing – […]
So you are starting your health and fitness journey. You’ve got meal prepping down. You are confident in your ability to cook a meal that you know it is healthy and balanced. But then your friends call and asks you meet them out for dinner. Here comes the true test. How do you know what […]
STOP. THINK. LISTEN TO YOUR BODY. One of the most common things we hear on a daily basis is “I’m SO hungry!” Now, there is a difference between actually being hungry, or feeding an emotion (aka STRESS). Emotional eating, or stress eating is very common. But it is not always associated with a depressed or […]
Today we celebrate our fifth birthday. I’m not really the type of person that takes the time to pause and reflect on the past. Most of the time my mind is always racing forward with new ideas on how we can improve, learn and grow. In fact I would say I probably spend 99% of […]
Dear Amy, Bill or Jennifer…or insert your name here. Do you have goals of dropping a clothes size to finally be able to wear the clothes you want to wear this summer and not just what’s on the rack? Or maybe you just have a bit of extra weight that you’re struggling with to finally […]
Parents these days have two full time jobs: that 8a-5p grind (or longer) and then managing the evening event schedule with the kiddos. By the end of the day when you’re hungry and that drive-thru is lane is open, it’s too easy to not avoid. This vicious cycle will repeat day after day, week after […]
Has this ever happened to you? It’s getting close to the end of the work day. You’re sitting at your desk, staring at the clock (or maybe you’re one of those crazy morning workout people and you’re sitting in bed). You know you need to leave now if you’re going to make your Group Training […]
Should the majority of your diet consist of processed, non-organic, whole foods? Probably not, but in moderation, indulgence meals can help you adhere to a lifelong nutritional plan, make eating little more enjoyable, and have mental health benefits……we all need a little pizza in our lives here and there. WHY DO I CARE ABOUT WHAT […]
9 out of 10 people who lose weight will gain it all back in less than 3 years, if not more. We’ve all been there. America doesn’t necessarily have a weight loss problem. We have have a weight maintenance problem. What I find for even myself is that there are three hacks that I continue […]
Why this? Why now? That’s a question we often ask people who decide that today is the day they are ready to learn how to eat to support their lifestyle and reach their goals. The hard reality is that while people love the idea of change, the actual application of change is what defines success. […]
Offer to be the host of holiday get-togethers. You have more control of the food and beverages offered as well as the time for eating and activities. Bring dishes to events that you will eat so you can stay in control. BYOB – If you’re going to have alcohol, don’t rely on the liquor, beer […]
There are a lot of misconceptions in the world of fitness. Most people tend to stick to doing things the way they’ve always done them. Things have changed a lot in the last decade as far as what we understand about the human body and how it adapts to exercise. This month I wanted to […]
Yields: About 5 cups Ingredients: 1 Tbsp. Splenda Brown Sugar or 2 Tbsp. Dark Brown Sugar or 1 1/2 Tbsp. Coconut Sugar 2 tsp. Cinnamon 1 heaping tsp. Kosher Salt 1/4 tsp. Cardamom 1 tsp. Allspice 1/2 tsp. Nutmeg 1/8 tsp. Cloves 1 Tbsp. Unsalted Butter 1 Tbsp. Canola or EVOO 4 cups Raw Pumpkin […]
With 71% of Americans being reported as obese according to the New York Times publication on 09/03/17 and 59% of Canadians obese according to Statistics Canada in 2016, this concern needs to be addressed with so many folks practicing this “method.” The definition of yo-yo dieting is “repeated losses and regains of body weight.” Initially: […]
Enjoy the bounty of summer’s tomatoes long after summer is over with this healthy recipe. 3 Tbsp. EVOO 1/2 Sweet Onion, diced small 8 Large Tomatoes, peeled and cut into big heat 5 Tbsp. Minced Garlic garlic, and bay leaf. 1 Bay Leaf 1/2 cup Red Wine, Cabernet is a good choice 1 Tbsp. Clover […]
[Fuducation – noun: an education on how to eat real food] Do you know that you influence people? Do you know that you influence people everyday without noticing you are? It could be a moment in time you didn’t set out to change someone’s life, but you did. Perhaps you said something that changed someone […]
September 21, 2017 – World Gratitude Day Three years ago my wife (girlfriend at the time) bought me a gratitude journal. At the time I had read about gratitude from multiple people but I hadn’t ever worked on it as a daily practice. After working on it off and on over the past few years […]
Weight gain…Heart Disease…High Blood Pressure…Diabetes…Cavities These are just some of the consequences of consuming too much sugar. Here are 7 things you can start doing immediately that will help you fall within the recommended daily sugar consumption guidelines… If you eat yogurt, switch to plain yogurt – There are two categories of sugar you need […]
Yields 2 – 12″ crust pizzas Ingredients: (All ingredients will be divided in half for both pizzas.) 2-pack Thin & Crispy Mama Mary’s Pizza Crusts 1 lb. Chicken Breast Tenders, dice into bite-size pieces after cooking 1 red bell pepper, seeded, quartered 1 medium zucchini, 1/4″ rounds 1 medium yellow squash, 1/4″ pieces 1 small […]
On the calendar, the end of summer is weeks away. But for those of us in St. Louis, the return to school marks the unofficial end of summer. Traffic gets heavier, schedules change and the pace just seems to pick up, even for those who don’t have kids in school. Saying goodbye to the lazy days […]
One of our members recently said, “We’re just trying to get our acts together as we head on down the road.” That made us think of how fitness contributes to our lifelong independence. Many of our members are in their forties, fifties or beyond and they fell off the “fitness wagon” at some point. Whether […]
Summer is a great time to aim to spend more time outdoors and less time in the gym. It is still important to get your strength training work in, but I personally try to keep my gym sessions closer to 45 minutes during the summer so I can do things outside. The great thing about […]
A common mistake we see in peoples’ form during exercises when they first start training with us in using an incomplete range of motion. There are a few reasons why this happens and a few reasons wny it will negatively affect your results. Part of the reason for not doing a full range of motion […]
Usually when we think about losing weight, the first thing we think about is the food we eat. We try to change what we’re eating, whether that’s eating less of some things and more of others or just less of everything. But what we eat is not always the most important thing. Meal timing is a […]
Holiday weight gain happens to everyone, right? Not you. Not this year. Holiday Weight Gain Basics Research has shown that Americans are gaining more weight each year with most of the gain occurring between October and February. The weight gain during this time of year can be attributed in large part to the increase in […]
To successfully reach and maintain your fat loss goals, it is important to have a sound, science-backed approach. Here are 12 fat loss tips pulled from research papers and tested in real gyms. Eat More Protein: Protein is famous for its muscle building abilities but protein is also a key fat loss food. Protein helps […]
Typically when we think about nutrition, we think about what we eat. But for many people, consuming calorie-containing beverages, (more specifically sugarsweetened beverages), is the difference between losing 15-20lbs—or not losing anything! On any given day, a typical American may have a latte (w/whole milk) in the morning, a 20oz Coke or Pepsi at lunch, […]
As some of you may know, Ryan and I met each other years ago at a seminar all about diaphragmatic breathing. We walked away with a lot of good information, but weren’t sure the best way to implement it and still give members the type of workouts they were asking for. What we finally landed […]
If you’ve ever had a craving for pizza, but are trying to limit your carbs, then Meatzas are your best friend! This one is inspired by the Southwest BBQ Chicken Pizza at Dewey’s Pizza (one of my favorite cheat meals). It is every bit as satisfying! Ingredients: (for crust:) 2-3 pounds of grass-fed beef or […]
To keep fit, you need not opt for the traditional choices of hopping on a treadmill or elliptical machine for 1 hour a day. After a while it can get monotonous and boring. But fear not, there are a lot of fitness options to choose from. Choosing a discipline that you have a liking for […]
One of the most common new year resolutions that we make come January is the one of health and fitness. Pumped up with enthusiasm and resolve, we get our fitness gear ready and fill out membership forms at fitness outlets. But before even a few months are out, most of us throw in the towel. Why […]
Fish Oil supplementation is important for your health and helps you reach your fitness goals. Some of the benefits of supplementation include: improved heart health due to the Omega 3 content improved ability to lose weight improved immunity decreased inflammatory Fish oils are also great for helping with increased circulation of the blood and have […]
These are amazing! You will find these portable protein nuggets a staple in your life. Author: Cavewoman Cafe INGREDIENTS 1 cup of slivered almonds 1 cup of pecans ½ cup of nut flour, (I used Bob’s red mill hazelnut flour, more local ya know) ½ cup of unsweetened dried coconut ½ cup almond butter ½ […]
Spinach & Crab Dip Prep/Total Time: 25 min. Makes: 16 servings Ingredients: 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry 1 package (8 ounces) reduced-fat cream cheese, cubed 1-cup (8 ounces) plain yogurt ½ cup grated Parmesan cheese ½ cup Earth Balance Olive Oil mayo 2 garlic cloves, minced 1 tsp. […]
Sausage & Apple Stuffing Bread Cubes ¼ cup Bob’s Red Mill Hazelnut Meal/Flour ¼ cup Bob’s Red Mill Almond Meal/Flour ¼ cup Bob’s Red Mill Flaxseed Meal 1 tsp. Rumford Baking Powder 2 pinches Himalayan Sea Salt 2 Large Organic Eggs Directions In a small bowl scramble eggs with a whisk. In a separate […]
Raw Cookie Dough Bites Prep Time: 15 minutes Makes: about 15 bites Ingredients: 2 cups blanched almond flour ½ tsp. baking soda ¼ tsp. sea salt ¼ cup coconut oil (solid but soft) 1 Tbsp. honey 2 Tbsp. almond butter 2 tsp. pure vanilla extract mini dark chocolate chips stevia to taste, if additional […]
This recipe was submitted by Theresa DiMartini and she said it was Delish. This would make a great post workout meal! Theresa found this recipe: Here Ingredients: Sweet Potato and Filling 1 medium/large sweet potato heaping 1/2 cup corn and black bean salsa (I used Trader Joe’s Cowboy Caviar Salsa, or use a similar chunky corn […]
Check out this very yummy looking Breakfast Casserole Recipe submitted by the one and only Theresa DiMartini! She found this recipe on the Our Life in Food Blog and commented that this was a very easy, fluffy, flavorful and delicious recipe. She liked that it was packed full of good protein! Her Tip: buy NATURAL Jimmy […]
This recipes was submitted by Theresa DiMartini from All Recipes site. She used plain Fage Greek Yogurt and just used regular feta cheese for this particular recipe. She also recommends adding a dash of crushed red pepper to the marinade to add a real punch to the flavor! Her comments were this was a […]
This yummy recipe was submitted by Theresa DiMartini, who found this recipe on the Lucky Penny Blog. Theresa let us know that this pizza was a little harder to make and was quite time consuming but yummy! Also it held up like real pizza! Her Pro Tip: be sure to fully squeeze all of the water out […]