PHONE NUMBER CHANGE

We have changed our phone number to 314.452.3041. Please update it in your contacts. Thanks :)

PARKING MAY 24TH-JUNE 16TH

Please allow extra time for parking if you attend the afternoon classes May 24th-June 16th because of the Shakespeare Festival. The shows start at 6:30 but the parking will get full around 5:30. You may have to park along the Grand Basin and walk up Art Hill. If you do, we will count this as your warm-up :)

CLEAN EATING MOCHA PUDDING

Enjoy this smooth chocolate pudding guilt free! Cocoa is high in anti-inflammatory flavonoids and fiber, both of which help to block fat absorption. 

Ready in 30 minutes • Makes 4 servings

Ingredients:
½ cup unsweetened cocoa powder
3 tbsp arrowroot flour
2 cups skim milk
¼ cup raw honey
2 tbsp strongly brewed coffee
1 tsp pure vanilla extract

Instructions:
1.    In a medium pan, whisk together cocoa and flour. Stir in milk and honey. Bring to a boil over medium heat and stir for about 8 minutes, until mixture thickens.
2.    Remove pan from heat and stir in coffee and vanilla extract. Let cool to room temperature before serving, or allow to chill in the fridge for several hours.

Calories: 173, Total Fats: 2 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 2 mg, Sodium: 68 mg, Total Carbohydrates: 39 g, Dietary Fiber: 4 g, Sugars: 24 g, Protein: 6 g, Iron: 3 mg

WIN 3 MONTHS OF UNLIMITED FIT CAMP & FIT2RUN CLASSES!

The first person to get 5 friends to purchase our New Client Special wins. This contest starts tomorrow and doesn't end until someone wins. Our New Client Special is $50 for one month of unlimited classes. Make sure your friends tell us you referred them.

CHOCOLATE COVERED STRAWBERRY SHAKE

From "A Whisk and Two Wands" Website

Chocolate Covered Strawberry Protein Shake

1 serving
Strawberry layer:
3/4 c unsweetened almond milk or milk of choice
1 scoop vanilla, or berry, protein powder
1/2-3/4 c frozen organic strawberries (May have to add more ice if using fresh berries.)

Chocolate layer:
1/2 c unsweetened almond milk or milk of choice
1/2 scoop chocolate protein
1/2 c ice cubes (about 4 cubes) 

In a Magic Bullet, VitaMix, or blender blend the ingredients for the strawberry layer, if not thick enough add a little ice or place in freezer for a couple of minutes. If it is too thin the two layers will swirl and mix instead of layer. Pour into glass. Blend ingredients for the chocolate layer. Carefully pour on top of the strawberry layer. Enjoy!

NO BAKE COCONUT CHOCOLATE BALLS

I have spent the past few months perfecting this recipe. There is no gluten or added sugar so it is perfect for those of you trying to follow a paleo or gluten-free diet. Just simply mix up all the ingredients below, form into balls and place on a wax paper lined cookie sheet. Place in the refrigerator for 1 hour before serving. You can find the cocoa powder, coconut oil and chia seeds at Whole Foods or Trader Joes.

INGREDIENTS

• 1/2 jar of unsweetened almond butter
• 1/2 bag of chopped pecans
• 1 cup of raw cocoa powder
• 5 tablespoons of organic unrefined coconut oil
• 2 tablespoons of chia seeds
• 2 tablespoons of honey
• 1 tablespoon of vanilla
• 1 large handful of no sugar added shredded coconut

BALSAMIC MUSTARD CHICKEN

I found this recipe at everydaypaleo.com.  We made it Tuesday night and it is delicious!

2 boneless skinless chicken breast

1/4 cup Balsamic

1/4 cup extra virgin olive oil

3 cloves of minced (or chopped) garlic

2 1/2 tablespoons spicy brown mustard

Salt and pepper to taste

Rinse off your chicken breast and place them on a cutting board season both sides with salt and pepper to your liking. Place them in a ziplock bag add the balsamic, extra virgin olive oil, spicy brown mustard and garlic. Zip up the bag and massage the chicken in the bag to ensure it all gets coated nicely! place in the refrigerator and let marinade for as long as you want (mine marinated for about 3 hours, the longer the better).

To cook the chicken, place it in a skillet on medium high heat and let the pan get nice and hot. Put just a drizzle of extra virgin olive oil, place your chicken breast in the pan and brown on both sides. Once you have browned both sides you can turn your heat down just a little to about medium and add in some of the marinade juices cover with a lid and let the juices reduce down in the pan with the chicken. Occasionally checking on the chicken and stirring around the sauce to make sure to pick up all the yummy chicken bits on the bottom of the pan until the chicken is fully cooked.

OXYGEN MAG'S KILLER CARDIO WORKOUT

Whether you’re just starting on the road to fitness or you’ve been trotting it for years, we’ve got the perfect treadmill plan for you. 

Those last few pounds just not budging? What you need is a brand new treadmill program, complete with high-intensity intervals to zap max calories in no time at all. Shocking your system with intermittent bouts of speed and effort will kick your metabolism into high gear, both during and after your workout.

Select the perfect cardio plan for you fitness level: you’re a beginner if it takes you at least 20 minutes to walk a mile; you’re intermediate if you can walk or jog a mile in 12 to 15 minutes; and you should try the advanced program if you can run a mile in 10 minutes or less. Do your program two to three times per week, balancing it out with one or two longer, lower-intensity programs.

Remember: These speeds refer to the preset levels on your machine; reduce the speed if you feel unsafe.


BEGINNER

Time	Speed
0–5	3.0
5–10	3.5
10–11	4.0
11–13	3.5
13–14	4.5
14–16	3.5
16–17	5.0
17–19	3.5
19–25	2.5

INTERMEDIATE

Time	Speed
0–5	3.0
5–10	4.0
10–11	5.0
11–13	3.5
13–14	6.0
14–16	3.5
16–17	6.5
17–19	4.0
19–20	6.5
20–22	4.0
22–23	7.0
23–25	4.0
25–30	3.0

ADVANCED

Time	Speed
0–5	3.0
5–10	5.0
10–11	5.5
11–13	4.5
13–14	6.0
14–16	4.5
16–17	7.0
17–19	4.5
19–20	8.0
20–22	4.5
22–23	8.0
23–25	4.5
25–30	5.5
	By Carrie Myers and Rachel Crocker, Fitness Editor; Photography Gregory James

10 FAT BURNING FOODS

10 Fat Burning Foods From OxygenMag

Need a fat-burning boost? Add these 10 superfoods to your grocery list! From grapefruit to ginger, these easy-to-find items will fuel you up with key nutrients that help you lose fat faster.

Avocado

High in healthy monounsaturated fats, which are less likely to be stored as body fat, avocados have also been shown to reduce weight when eaten in place of carbohydrates. Plus, avocados contain a sugar called mannoheptulose, which is associated with blunting insulin release; since excess insulin is directly involved with fat storage, maintaining normal levels of insulin can mean less body fat.

Chili Peppers

A study published in the journal Clinical Nutrition determined that capsaicin—a potent metabolism-booster—can reduce hunger and increase the feeling of fullness in order to help you eat less. 

Eggs

When researchers at Saint Louis University in Missouri fed dieters a breakfast that included two eggs, they found that participants reported feeling fuller throughout the day and ate less at lunch than subjects who didn’t have eggs for breakfast. And don’t ditch the yolk—it’s full of healthy fats and vitamins A, D and E, and contains most of the egg’s protein.

Ginger

Popular in Eastern cuisines, ginger boosts metabolism in two ways. It may increase your muscles’ oxygen consumption, helping you burn more calories. It also increases lactic acid production, which in turn increases production of the human growth hormone, which then increases the amount of fat released from fat stores to be burned as fuel.

Grapefruit

In one study, people who ate half a grapefruit daily lost, on average, 3.5 pounds after 12 weeks without changing anything else about their diets. Grapefruits contain a compound called naringin, which boasts fat-blasting properties.

Green Tea

While caffine is a well-known fat-burner, it’s not the most powerful component at work. EGCG, the phytochemical also responsible for green tea’s myriad of health benefits, has been shown to increase metabolic rate and burn fat, most recently in a large review of existing research.

Pomegranate

Talk about an easy sell! Pomegranates are a whopping 300 times better than their fellow fruits at protecting nitric oxide (NO) in the body. Since NO is associated with increased fat burning, it’s worth protecting. 

Spinach

A cup of cooked spinach contains a mere 41 calories and two powerful detoxifying nutrients—glutathione and alpha lipoic acid—along with soluble fiber, which does the nifty fat-ridding job of binding bad cholesterol (LDL) in your digestive system and dragging it out of your body.

Salmon

The omega-3s in salmon are so powerful, they can actually turn on genes that increase fat-burning and turn off the genes that regulate fat storage, all while making sure your cardiovascular system stays healthy.

Tofu

Soy is a powerhouse food. Genistein, an isoflavone responsible for many of soy’s health-promoting effects (from reducing the risk of several cancers to promoting cardiovascular health), also appears to be the main factor responsible for boosting fat burning, as it reduces appetite and abdominal fat.

HOMEMADE JUICE

I just bought a juicer and can't wait to start using it. Do you make juice from fruits/vegetables or are you interested in it? If you do, what is your favorite recipe? I will be sure to share my favorites as I learn :)

HUNGRY FOR CHANGE

Over the weekend, I watched the best documentary on nutrition called HUNGRY FOR CHANGE. I highly recommend renting it or viewing it on Netflix.

HUNGRY FOR CHANGE exposes shocking secrets the diet, weightloss and food industry don't want you to know about; deceptive strategies designed to keep you coming back for more. Find out what's keeping you from having the body and health you deserve and how to escape the diet trap forever. Featuring interviews with best selling health authors and leading medical experts plus real life transformational stories with those who know what it’s like to be sick and overweight. Learn from those who have been there before and continue your health journey today.
http://www.hungryforchange.tv/

50% OFF FIT CAMP/FIT2RUN PUNCH CARD

Referrals are the best compliment we can receive. To show you how much we appreciate your referrals, we want to offer you 50% off your Fit Camp Punch Card every time you bring a friend to class and they purchase a Punch Card at full price. Please note that all new clients will receive 24 classes for $40. Once they redeem these sessions and purchase a full price card, you will be awarded your discounted punch card.    

QUICK WORKOUT WITH NO EQUIPMENT

Don't let traveling or lack of time be an excuse to not workout. 15 minutes is better than zero. Here is a Superset Workout that can be performed with no equipment and in a very small space. It only takes about 20-40 minutes. Feel free to ask us about this workout if you have questions.

Set 1- Do 10 times through without resting before beginning Set 2
1. 10 Squats Jumps
2. 10 Left Leg Stationary Lunges
3. 10 Right Leg Stationary Lunges
4. 10 Left Leg Deadlifts (touch right hand to left toe)
5. 10 Right Leg Deadlifts (touch left hand to right toe)
6. Repeat

Set 2- Do 10 times through after resting for 2 minutes after you finished Set 1
1. 10 Up-Downs
2. 10 Push-Ups
3. 10 Sit-Ups
 4. 10 Walk Up Planks
5. 10 Ab Jacks
6. Repeat