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Michelle

Upcoming Career Fairs

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Want to help us bring fitness to every BODY in the St. Louis area?

Join the Club Fitness Team at one of our upcoming career fairs!

We are looking for people that are fun, friendly, and passionate about fitness to join our team. We are hiring Front Desk Associates, Housekeepers, Kid’s Club Associates, Maintenance Techs, Membership Consultants, and PM/Weekend Leads across all of our gyms. If you’re interested in working for Club Fitness, check out one of our upcoming job fairs! Bring your resume and be prepared to interview. 

October 10th | 2pm – 4pm
Club Fitness Affton
10047 Gravois Road, Affton, MO 63385

October 11th | 2pm – 4pm
Club Fitness Chesterfield
17017 N. Outer 40, Chesterfield, MO 63005

October 12th | 2pm – 4pm
Club Fitness St. Charles
1443 Bass Pro Drive, St. Charles, MO 63301

Why Work For Us?


Club Fitness is committed to the community and involves itself in local charitable, educational and fund-raising projects. Our staff is here to help each person’s fitness journey be successful, enjoyable and fun. We provide support at every step to help push your career further.

How To Do Better Push-Ups

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Mastering the push-up is easy when you say goodbye to these common technique issues.

In a previous article we learned that doing push-ups on your knees can be just as effective as doing them on your toes. Now, we’re going to address a few push-up technique issues that could be holding you back from realizing your push-up potential.

ISSUE #1: The Rocker A lot of kids learned to do push-ups on their knees with their feet up in the air and it carries over into adulthood. It’s probably taught this way because the lower leg is thought to act as a counter-balance to the upper body (think of a see-saw!) and it makes the push-up a little bit easier. But there are two big reasons why you should lose this habit immediately:
 
  • – The distribution of mass in our bodies is such that the mass of the lower leg is tiny compared to the mass of the upper body. Imagine an adult on a see-saw with a child: it’s not going anywhere! In exchange for the small gain of the counterbalance effect, you’re essentially grinding your knees into the floor. The rocking effect requires the knee joint to act as a fulcrum on the floor. The patella, or knee cap, is floating in front of the joint and, as we rock on the knee, it gets mashed around, causing discomfort and possibly pain. 
  • – Having your knees as the only two points of contact on the floor can make you unstable. If you’re working to try to get stronger in the push-up, this instability can take your focus away from the pushing motion, instead you are simply concentrating on not falling over. When this happens you’re no longer isolating the push muscles and it makes it that much harder to get stronger.
Here’s the solution: Rather than keeping your feet dangling up in the air, place your toes solidly on the floor. With your toes on the floor, you’ll find that the tibial tuberosity (the head of the bone in your lower leg) actually makes contact with the floor rather than the patella. And the four points of contact (knees and toes) will make your body more stable so you can focus on isolating the arms and chest.

ISSUE #2: The T When most people think of a push-up position, they think of the capital letter T – the arms are out wide and even with the shoulders.

In this position, the motion is outside of the line of action of the pectoral muscles, so the anterior deltoid and muscles of the shoulder become the primary movers. Since the shoulder muscles are relatively weaker when compared to the pectorals, the force generated is less. So if you choose to do push-ups in the T position, you may find that you struggle to do push-ups on your toes, or simply tire sooner.

Instead of thinking of a T, it’s a good idea to replicate a position that’s closer to an arrow shape.

When your arms are in this position the hands are in line with the center of the chest and the motion is within the line of action of the pectorals. This allows the bigger chest muscles to take over and the shoulder muscles are used for stabilization. When the larger chest muscles are recruited, it becomes easier to do the push-up on your toes and it takes longer to fatigue.

ISSUE #3: The Eccentric If you’re still struggling to do push-ups on your toes, give this one last thing a try. Start in a plank position with your knees off the floor and lower yourself down into the push-up. At the bottom, drop your knees to the floor and push yourself back up until your arms are extended. Lift your knees and repeat. Why does this work? It’s taking advantage of a well-known training principle: your muscles are stronger while they are extending (eccentric) than they are while they’re contracting (concentric). On the gym floor, training the eccentric phase of a movement is called “negative” training and is commonly used to build strength once you’ve hit a plateau using traditional techniques. Follow this approach and over time you’ll find that you’ll get stronger and develop confidence in your ability to do the push-up. After a while, you’ll be able to mix in a few full on-the-toe push-ups.

If you’re really keen to master the toe push-up give this 16-day push-up challenge a go.

-Alex Hernandez
Alex Hernandez is a North Carolina-based BODYPUMP and LES MILLS GRIT trainer who also teaches BODYCOMBAT, BODYJAM, and BODYBALANCE. He is a proponent of purposeful training to improve movement and performance, embraces the idea of the unsteady state, and as a master trainer for Trigger Point Performance, he regularly shares his expertise in self myofascial recovery. He is also a mechanical engineer.

This piece originally appeared on lesmills.com.

In Defense of Upright Rows

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It’s been tarnished as a shoulder wrecker and called out as the one move that will destroy your shoulders. Not true. Those who bad-mouth the upright row should simply consider other technique options.


With so much criticism around upright rows, it’s little surprise many believe should be scratched from your workout regime. After all, there are other ways to strengthen your traps and deltoids, right? Think again. Rather than ditch them, upright rows are one move you really want to master. This is because the upright row movement is a key element of the clean and press – so you can’t get all the functional strength benefits from a safe and effective clean and press without mastering the upright row.

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How Bad For You Is Gluten, Really?

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New research has challenged the theory that gluten intolerance could be due to modern bread manufacturing. So what does cause a reaction to wheat-based foods, and could sourdough be a potential solution?




Are you someone who limits how much bread you eat? If you do, you’re not alone. Gluten has increasingly been identified as one of the foods to be eliminated if we want to be truly healthy – whether it’s to address a specific health condition or simply to feel better.

But it’s been observed that some people who avoid gluten don’t really even understand what it is, such is the widespread belief that gluten is simply “bad”.

For the record, gluten is a protein found in wheat, barley, rye and some other grains. For most people it’s not a problem to eat foods containing gluten. For others, it can cause problems ranging from wheat allergy and coeliac disease to less specific intolerance-type symptoms.

There’s much debate about why gluten seems to have become more of a problem in recent years. One of the widely accepted theories is that, because modern wheat has been selectively bred to contain higher gluten content than in the wheat of the past, more of us are having problems with gluten intolerance and coeliac disease.

Wheat was first domesticated 10,000 years ago, and humans have been experimenting with the best ways to grow it ever since. In the past century or so, the agricultural industry has been breeding wheat that works better in modern processed foods. One argument is that our bread has consequently become less healthy than the lovely loaves our grandparents and great-grandparents ate.

It turns out, based on the latest research, that this is probably not the case. A study recently published in Food Chemistry has found that modern wheat is no higher in coeliac-inducing factors than historical wheat – the proteins that cause problems were present in wheat 100 years ago, just as they are today.

Researchers behind a 2013 study published in the Journal of Agricultural and Food Chemistry concluded they had “not found clear evidence of an increase in the gluten content of wheat in the United States during the 20th century, and if there has indeed been an increase in coeliac disease … wheat breeding for higher gluten content does not seem to be the basis.”

We can assume this also applies to other parts of the world where wheat is grown. So why are we seeing a worldwide increase in coeliac disease and other forms of wheat intolerance?

The author of the 2013 article hypothesized that it could be down to an increase in consumption of gluten overall. Because gluten itself is often used as an additive, quite apart from wheat, humans are on the whole consuming more of it. The increased consumption of processed foods – many made from refined wheat flour – has contributed to this.

It could be that, at some point, the amount of gluten in the diet tips the immune system into a reaction – although the theory needs more study.

There has also been an increase in people apparently reacting to gluten without having coeliac disease. Scientists and doctors have been divided about why this is. Some say it’s a condition known as non-coeliac gluten sensitivity (NCGS); people with NCGS feel better when they avoid gluten, even though they don’t have the immune-system-related coeliac disease.

Another possibility is that sufferers are in fact reacting to other compounds in wheat, not gluten. Known as FODMAPS, these are types of carbohydrate that are poorly digested by some people, causing symptoms of irritable bowel syndrome (IBS). For these people, avoiding all wheat might not be necessary, but they will feel better when wheat, alongside quite a few other foods, are limited. It’s an area of much study and innovation; there are even low-FODMAP food products emerging in supermarkets around the world.

A related theory is that sourdough bread is more “digestible” than regular bread. There is some basis for this. Traditionally-made sourdough bread is fermented for many hours and uses wild yeast from the local environment, rather than added quick-rising commercial yeast. This long fermentation allows for bacteria to degrade some of the potentially-harmful gluten proteins, making it easier to digest.

There has been surprisingly little research on this, although one small study 15 years ago found a specially-made sourdough bread to be tolerated by its trial coeliac patients. Scientists are cautious about this, however. People with coeliac disease still definitely need to avoid all wheat-containing foods, fermented or not.

Sourdough could be useful for those who don’t have coeliac disease but who do have NCGS or IBS. Head to a bakery or make your own – but make sure it’s from a proper sourdough starter; supermarket sourdough is often just sourdough flavored, and unlikely to be the real thing.

– Niki Bezzant

Niki Bezzant is a New Zealand-based food writer, editor and commentator. She is the founding editor (now editor-at-large) of Healthy Food Guide magazine, and is currently president of Food Writers New Zealand and a proud ambassador for the Garden to Table program which helps children learn how to grow, cook and share food. She is a member of the Council of Directors for the True Health Initiative, a global coalition of health professionals dedicated to sharing a science-based message of what we know for sure about lifestyle and health. 

This piece originally appeared on lesmills.com.

The Heart Rate Tracking Mistakes To Avoid

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Using a tracker to monitor your body’s response to group exercise can be insightful and motivational too. Les Mills Trainer Jim Berg explains how to track your heart rate for best effect.



If you choose the right group fitness workout there’s no real need to track your heart rate – the workout will be scientifically shaped and tested to push your body into the right heart rate zones at the right times. But heart rate tracking can still be very valuable. Les Mills Trainer Jim Berg says that monitoring your heart rate is great for feedback, motivation and keeping check on your training load. So we asked him more about how to do it right.

Why should you start monitoring your heart rate during group fitness workouts?

By becoming familiar with your heart rate during a specific workout you’ll see from session to session if you are improving and pushing yourself as hard as you should. You’ll learn when you can push harder, and when you need to recover during the workout. You´ll also be able to detect early warning signs if something is wrong with your health or your stress-levels. 

With a heart rate monitor it’s easy to learn, grow, and improve your understanding about how your body responds to exercise. It is great for reflection and comparison, so that you can monitor fluctuations and establish norms. It is also particularly valuable if you’re a fan of high-intensity interval training, as recent research highlights the importance of avoiding too much time in the 90 percent-plus max zone.

So how can you adjust your workout if you’re doing a structured group fitness workout?

In a group fitness workout everyone is doing the same thing and truly experiencing the “group high”, but that still leaves a lot of room for personal variation. Les Mills Instructors will always provide options so you can always adjust the intensity by choosing easier or harder options depending on your training objective.

What are the common misconceptions about heart rate training?

The idea that more is better – that your heart rate should be high throughout a workout – is definitely one misconception. Another is the concept of using heart rate as a “high score” where the only goal is to achieve a specific heart rate and not consider the overall picture; what the heart tells you together with how you’re feeling and your knowledge about your own body. You should use your heart rate as just one tool to train smarter, and not aim to “hit the jackpot” based on heart rate alone.

What’s the one thing to know about heart rate monitoring that most people don’t?

Maximum heart rates vary a lot, so setting training zones based on values determined by the rule of thumb – 220 minus your age – won’t always deliver the opportunity for accurate monitoring. That the main factor for controlling and adjusting workout intensity should be based on your individual threshold and daily capacity, not maximum heart rate. If you’re really serious, having your individual threshold determined in a lab will allow you to accurately monitor which training zone you are in.

What is the biggest mistake you can make when interpreting heart rate data?

Thinking that “more time in red is always better”, and not comparing it to what you’ve done before. The best proof that you are fitter than before is when you are able to maintain a higher heart rate for longer than you used to, or when your heart rate is lower while running or cycling at the same speed or output. So you need to look back to look forward, and determine how you are tracking.  

So, heart rate monitoring is clearly valuable, but also part of a bigger picture

Yes, it´s a truly great way to improve your understanding of your personal physiological response to exercise over time. Even if you’re not a tech geek who gets obsessed with the training diagrams and charts that are available, it’s a great, simple way to capture more feedback than simply how your workout “felt”. 

-Emma Hogan for Fit Planet

This piece originally appeared on lesmills.com.

Les Mills Education Tour with Rachael Newsham!

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Club Fitness K&N in O’fallon Hosted a Day Full of Fun, Friends, Sweat, and Les Mills on Saturday, August 25th!


Club Fitness K&N was honored this past Saturday to be one of the latest stops for the Les Mills 2018 US Education Tour! The day was filled with 9 different Les Mills classes taught by Master Trainers and National Presenters including Faith Hill, Maria Long, and Julie Przybyla. Classes included BodyPump, BodyFlow, Grit Strength, CXWorx, Sprint, Tone, and RPM. The day was capped off by special guest Rachael Newsham, International Presenter and Program Director, teaching Sh’Bam and BodyCombat. Each class was at, or near, capacity and had amazing energy!

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Lemay Ferry Renovation Celebration!

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Club Fitness Lemay Ferry Has Upgraded and Expanded!


For the past few months we have been upgrading our Lemay Ferry location at 4438 Lemay Ferry in St. Louis, Missouri. Yesterday, Thursday, August 23rd, we got to celebrate the completion of those upgrades with a Renovation Celebration!

We invited our friends, neighbors and the surrounding St. Louis area community to come check out our newly renovated gym and enjoy a day of free fun, food, and fitness. The turnout was fantastic as we had 92.3 WIL, 106.5 the Arch, and 102.5 KEZK broadcasting from our event throughout the day. Fredbird dropped by and got in a quick workout. Cecil Whitakers, Jimmy Johns, Krispy Kreme, and the Stl Philly Wagon brought in some great food (we can cheat a little bit for our celebration right?). Marquie from HotSpotDeeJays.com made sure it was a party inside the gym. Patrick and the STL Cryo trailer were outside providing cryotherapy sessions. Mary Kay, Bio-Bellum, National Rejuvenation Centers, Zyia Active, Regions Bank, and Chick-Fil-A joined us in the gym. The APA came out with a cute pup and promoted their upcoming Canine Carnival & Fast and Furriest 5k . The whole day was a blast! 

While part of the intentions behind the event were to invite new people in to see our upgraded club, we also just really wanted to say THANK YOU to all our amazing members! The process of this renovation project wasn’t always easy for our members, or our staff, and we can’t say enough how much we appreciated everyone’s patience as we worked to get everything completed as quickly and painlessly as possible. The gym is literally 2x the size now and has: brand new strength and cardio equipment, A tanning area featuring 2 VersaSpa Spray Tan booths, a Relaxation Room full of hydro-massage lounges, brand new locker rooms, group studio, kids club, and a turf area for function training.  

We hope everyone had fun during our celebration and that the new Club Fitness Lemay Ferry helps many more in the St. Louis community improve their quality of life through fitness for years to come. 

   

Club Fitness Continues To Upgrade!

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Club Fitness Hampton Village and Affton are upgrading in 2018!

    Our vision as a company is to be the premier health and fitness center in every community we serve. A big part of pursuing that vision in 2017 and 2018 has been going into our existing Clubs and updating, upgrading, and remodeling them to reflect our new brand, keep up with current trends in the fitness industry, and ultimately provide an experience that better serves our members. We have taken on such projects at our Rock Hill and St. Charles 5th Street locations, and we are actually celebrating the completion of our latest renovation project at our Lemay Ferry location tomorrow, Thursday, August 23rd. So what’s next for Club Fitness?

We are going to continue to look for opportunities to provide the best experience for every BODY to improve their quality of life through fitness in the St. Louis area. With that said, we are extremely excited to announce that we have launched renovation projects to upgrade our Hampton Village and Affton locations!

Our Hampton Village location will be getting: an upgraded circuit training area, a turf training area, kids club, state-of-the-art cardio equipment, a Womens Training Studio, a new cycle studio which will feature Virtual Les Mills RPM and Sprint programming, new locker rooms, and a completely refreshed free weight area downstairs with 2x the amount of training area. This project is currently underway while still remaining open for members. We are shooting to have everything completed early October.



Our Affton location will be getting: a turf training area, an expanded free weight area, an expanded cardio area, tanning, massage, kids club, a Womens Training Studio, and a Virtual Training Studio.  This project is currently underway as well, while remaining open for members.

 

The Importance of Intra-Workout Supplements

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Do you use an intra-workout supplement?

If you have these one of these two fitness goals, Personal Trainer Derrick Rogers says you should consider it. 


Everyone knows about pre-workouts and  about that anabolic post-workout shake (which may not actually be the best option depending on your fitness goals), but not as many people know the importance of intra-workout nutrition.   There are 2 instances where you need to think about intra-workout supplements:

  1. Deep into a weight cutting or calorie deficit phase
  2. In a mass gaining phase
 
When you are deep into a weight cutting phase, your body is burning through a lot of energy and you aren’t replenishing it with much. This is when the *famed* BCAAs are best utilized. If you sip on some during your workout, you can keep your body from breaking down muscle tissue. An intra-workout supplment serving with 5 grams of leucine is all you need in your intra-workout shake.

In a mass gaining phase, you want to give your muscle the right nutrients at the right time to capitalize on your workout. Drinking a carb source during your workouts (especially leg and back workouts) can help you not only push yourself more from the steady flow of energy, but also increases your daily carb intake at a time when they aren’t going to get stored as fat. 25-50 grams of simple carbs from an intra-workout supplement (depending on your carb macros and body weight) is a good range for gaining muscle.

Derrick Rogers
Personal Trainer at Club Fitness Wentzville
Follow Derick on Instagram: @DerrickRogers
     

Les Mills Educational Tour + Open House | August 25th

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Join us for a day full of free workouts and Les Mills Master Group Classes!


Join us Saturday, August 25th at our new Club Fitness K&N location in O’fallon, Missouri for a day of FREE workouts including free Burn Zone classes, Stages Flight Cycling classes, along with our Virtual Training Studio.

PLUS we are hosting a full day of FREE Les Mills Master Classes as a part of the Les Mills 2018 US Educational Tour. We are excited to have Les Mills National Presenters and Master Trainers Maria Long, Faith Smith, & Julie Przybyla teaching classes throughout the day, and finishing the day with special guest Rachael Newsham!


Rachael Newsham is a UK-born, Auckland-based fitness professional who travels the world mentoring fitness instructors and inspiring exercisers. When she’s not abroad, Rachael is busy shaping the development of Les Mills’ BODYCOMBAT and SH’BAM programs.

Here is the class schedule for the day along with links to register for your spot in each class:

10:30am BODYPUMP with Faith Smith 
Register here: CLASS IS FULL

11:30am BODYFLOW with Maria Long & Julie Przybyla
Register here: https://goo.gl/6GTDpq

1:00pm GRIT STRENGTH with Faith Smith 
Register here: CLASS IS FULL

1:30pm CXWORX with Faith Smith & Maria Long
Register here: https://goo.gl/w4sFs5

1:30pm SPRINT with Julie Przybyla
Register here: CLASS IS FULL

2:30pm TONE with Maria Long
Register here: https://goo.gl/hxzcqU

2:30pm RPM with Julie Przybyla
Register here: https://goo.gl/w5zvzW

4:00pm SH’BAM with Rachael Newsham 
Register here: CLASS IS FULL

5:00pm BODYCOMBAT with Rachael Newsham 
Register here: CLASS IS FULL

Space is limited, so be sure to register via the links above ASAP!