A Mother's Day Message....

Watch my Vlog for my personal message to you: https://youtu.be/-QDVf_mmj1g  Or simply read on....

You are simply amazing!

Whether you’ve carried a child, cared for a child that you love like your own, or even if you’re a mother to fur creatures, you’ve put others before yourself over and over again.

You’ve chosen to be present enough to care for the needs of others…in the middle of the night, on vacations and holidays, and when you’ve been sick.

You’re probably also hard on yourself and maybe even overly critical. Moms can lose themselves in the care of others. I want to remind you today, on Mother’s Day, how incredibly valuable YOU are.

 Some "mom" clients making their health a priority!!!

Some "mom" clients making their health a priority!!!

 

If you’re currently working with us here at Flexology™, Strength and Fitness Club, we want you to know how much we value you! You’re doing amazing things for yourself and for your family by committing to personal care!

If you’re not currently training with us, we’d love to give you a little gift. In honor of Mother’s Day, we’re inviting you in for a free session/free week to use by Saturday, May 19.

Just reply to this message and let us know you want in, and we’ll be in touch ASAP for scheduling! ☺

This is our way of thanking moms for all you do and giving back in a small way.

If you’re already training with us or you know a mom who needs a little self-care time, forward this message to her so we can take care of her too. ☺

Again, Happy Mother’s Day and thank you for everything you do!

Stefanie

Keep the goal THE GOAL

I think you’d agree that we are in an age of information overload.  Between internet search engines and social media, ALL the advice and opinions are available to you.

And it’s hard to tune out the noise.

But I’m here to remind you today to stay focused on the goal. If you’re doing something that’s working, don’t change it up because of a shared article you read on Facebook about a new wonder food or supplement!

If your goal is weight loss, take daily actions that are focused toward that – clean whole foods, weight and cardio training, hydration, stress management and good sleep.  If the goal is performance for an endurance race, follow your training plan.  If the goal is pain management, do the required exercises.

It’s a simple concept, but it’s not easy to execute when everything is so loud and in your face.

So, stay focused on the goal and take the daily necessary steps to get there.  If you aren’t sure what those are, hire a coach who can help.

Keep the goal THE GOAL.

Stay focused,

Stefanie

 

The only trend that matters

Do you keep up with new trends in the world of fitness? There always seems to be a headline proclaiming the latest and greatest trend, each promising to be the solution that you’ve always needed.

Of course, these trends pass with the seasons, quickly being replaced with something newer and more popular.

Today I’d like you to consider the only trend that really matters to your health and fitness progress: the trend of your own behavior.

Here’s what I mean: Have you ever noticed how easy it is to do the same thing today as you did yesterday? This applies to both your activity level and your diet.

  • If you got up at 5am yesterday to get in a workout, then getting up at 5am again today is going to be pretty easy. However, if you slept in until 7am yesterday then getting up at 5am today is going to be much more difficult.
  • If you ate pizza and beer for dinner last night, then eating pizza and beer (or a burger and fries) is going to feel pretty natural. However, if you ate grilled chicken and broccoli for dinner last night, then eating a salad and grilled fish for dinner is going to feel easy.

Remember learning about inertia in school? Inertia is the resistance of any physical object to any change in its state of motion. This has incredible application to your fitness journey.

The longer you can maintain a healthy fitness trend in your own behavior, the easier it will become to maintain that trend. Isn’t that great?!

This simple concept, of maintaining your own daily fitness trend, is the way to continue towards your goal, to avoid setbacks, and to maintain your forward momentum.

So the next time that you see a flashy headline about the latest fitness trend, simply smile to yourself and focus on keeping your own daily fitness progress on track.

Want accountability? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Let’s do this together. 

A 4 step process for REAL change.

Having worked in the fitness industry for 11 years, I’ve met a lot of people who say they want to change.  They’re unhappy with their bodies, their performance, their feelings of being out of control, or maybe they’re even in physical pain.

But as you might guess, change is HARD.  Without getting too scientific, all 3 major areas of your brain were designed to prevent change, discomfort, and walking into the unknown.  Your 2 million-year-old human brain is doing its job, but you’re not getting what you want because of the stories it’s telling you and your subconscious acceptance of them.

Which of these stories/excuses resonates with you?:

“I don’t have time.”
“When things slow down, then I’ll work on myself.”
“My X hurts, so I can’t workout.”
“My family won’t eat the healthy meals I prepare so why bother?”

Believe me, I could go on and on with this list, and it would still be true that these are still just made up stories.  Because reality is that when the need for change becomes greater than the need to stay the same, people find a way to make it happen.

So today I want to look at a 4-step process that anyone can use to facilitate real, permanent change. This is a process that can be repeated over and over again in any area of life that you wish to change.

Step 1: Look at the thing you wish to change.  Ponder it, acknowledge it. Dive deep internally to understand what’s really going on.
Step 2: See it for what it is. Start to understand that the story you’ve bought into is just that. Begin to observe triggers and the moments you make decisions that aren’t aligned with your goals.
Step 3: Tell the truth. Instead of the story of “I just don’t have time,” tell the truth: “I haven’t made my health and fitness a priority.” There’s power in confronting the truth and owning it rather than simply believing your story.
Step 4: Take action. These can be small, seemingly insignificant actions. As long as you’re consistent, the commitment will pay off! Skipping your morning Starbucks would be an AWESOME example of an action you could take to become healthier.

I promise that if you practice this process you can create REAL, authentic change in any area of your life! With consistency, you’ll be amazed by how things transform.

I’d love to hear from you if any part of this resonates with you.

To Your Success,

Stefanie

P.S. We are expert change-creators here at Flexology™ Fitness. If you’ve been struggling with commitment and/or change, we can help. Reply to this message, give us a call at 314-623-1311, or fill out this quick form so we can be in touch right away. https://www.flexologyfitness.com/consultation. We’re here to help and to serve!

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Smarter, Not Harder!

No doubt you’ve heard this phrase before because it’s relevant and powerful in every area of life: “Work smarter not harder.” You wouldn’t work more hours for the same amount of money, so why would you workout longer in a way that produces a lesser result?

As a fitness professional for the past 10 years, I’ve seen it over and over again in a gym: the cardio machine people head to their machine of choice for 45 minutes to an hour. The upper body people (usually guys) do their same curls and bench press routine. Yogis go to yoga.

All of this is fine. There’s no judgement here. But if the goal is a combination of health, a lean body, confidence, stamina, strength, and flexibility, there’s a better and more efficient way.


Traditional workouts tend to take 60-90 minutes to get through all parts of a circuit including cardio or something like a yoga class. I believe ALL forms of fitness, like yoga, are totally viable and should certainly be incorporated.


However, if the goal is what’s listed above, you should try HIIT workouts (High Intensity Interval Training) – you’ll burn crazy amounts of fat in a fraction of the time, get stronger, reduce the chance of overuse injuries, and achieve all of those potential goals listed above. Our kettlebell classes get you that workout that works the entire body plus your cardio. The bonus is it's not boring or mundane. You're always doing something different and learning proper technique.

In addition to switching up the type of exercise you perform for best results, here are a few other fitness pointers:

  • Change it up! Doing the same routine over and over again is going to hinder progress and visible results.

  • Make it a habit – you’re far better off exercising 3-4 days per week consistently than going 7 days in a row one week and taking the next two weeks off.

  • Fuel your performance – I’m not going to give you a nutrition lecture here, but be sure to get the right food or supplements into your body before and after your workouts. Get your daily FNGBOMBS (don't know what that is? ask me!), Vitamin D supplement, Fish Oil (or vegan type), Vitamin C supplement are a few that I take on a daily basis.

  • Focus on your form ALWAYS for best results and to prevent injury!

  • Make sure there is a strength component to your workout, as it provides the greatest overall benefits for the short and long term!

Here at Flexology™, Strength and Fitness Club, we practice strength and flexibility combination exercises so you get the most out of your workouts. We always are perfecting our form because we want to avoid injury, get you stronger and move more efficiently.

I’m curious…what’s your FAVORITE way to workout in a way that supports your goals? Let us know!

Yours in Health,

Stefanie Crockett, Owner/Trainer

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Why we have negative emotions

No one likes the experience of feeling negative emotions. Whether it’s stress, uneasiness, unhappiness, or disappointment – it just feels bad. And it’s supposed to.

You see, negative emotions serve a purpose in our lives. They are a CALL TO ACTION. When you feel those negative emotions coming up, carefully evaluate what they are occurring around. What is causing you to feel that way?

Negative emotions are there to drive you do something differently in life. If you sit in your negative emotions and do nothing, they will linger. If you take action toward changing the situation, you can exchange the negative feelings for positive ones.


Let’s look at an example.

People often come to me with negative emotions around their bodies. They avoid mirrors, having their partners see them unclothed, or they feel a general need to cover up. There can be shame, disappointment, self-doubt, or an array of other negative emotions. If nothing is done to change that body image, do you think those negative emotions will go away? Of course not!


But if that person takes action…if they walk through our doors, engage in our awesomely positive and supportive community, change their eating, and ultimately, change their bodies, will those negative emotions change? You bet!

You can see it clearly when you look at before and after photos of people who have transformed their bodies. You can see the obvious unhappiness in the before photo and the pride and confidence in the after photo – such an incredible thing to observe!


Of course, negative emotions appear around every area of our lives. The key is tuning into them, understanding that they are calling you to action, identifying the action you need to take to change the negative emotions, and finally, taking action!


So, I challenge you today to tap into those negative feelings you’re experiencing in any area of life. What call to action are they giving you?


If you’re open to sharing, I would love to know.

Yours in Health,

Stefanie Crockett


P.S. If you happen to be experiencing negative emotions around body image similar to how I described about, I’d love to speak with you. You deserve to feel strong and confident the way so many of our members have come to feel. Just contact me through my website and let me know if you’d like to chat. ☺ 

 

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Current Class Schedules

We are excited to be growing our Wood River, IL and St. Louis locations.  It's so rewarding when people commit and stick to a program.  The results we are seeing is amazing!  So keep it up everyone!!

For newbies: We offer a 4 week beginner's Kettlebell and Clean Eating course for $69. 

You can start this anytime. You get to pick which GROUP CLASS works best with your schedule and you can alternate days with what works with your schedule each week.

To come to a class or if you haven't been in a while, you will need to schedule a  fitness and goal assessment.  Even if you have previously been a client and are coming back after a while,  you will still need to schedule this 30 minute fitness assessment with Stefanie.   Email here to schedule.

Wood River Class Schedule:

  • Sat 3pm, GROUP CLASS
  • Wed 8pm, GROUP CLASS
  • Thurs 7pm- GROUP CLASS
  • Thurs: 10am - SEMI-PRIVATE CLASS

St. Louis Class Schedule

  • Monday/Wed: 9:30am-Semi Private Class
  • Monday/Wed 5:30pm-GROUP Class
  • Tues: 6:30pm- Semi Private Class
  • Friday: Noon Swingers GROUP Class
  • Sat: 9am: GROUP class
  • Sat: 10am Semi Private Class
  • Sat: 11am Semi Private- FULL
  • Sat 1pm: Semi-Private- FULL
 DON'T WAIT.  BEGIN NOW!  EMAIL ME  HERE  TO GET STARTED. 

DON'T WAIT.  BEGIN NOW!  EMAIL ME HERE TO GET STARTED. 

That Feels Good...

I realized something important about exercise that’s worth sharing with you.

Most of the time, when encouraging you to exercise, I focus on health and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important…

How you feel after doing it.

Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good.

All of these factors combined create your overall feeling of wellbeing.

Don’t you want to feel good?

The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline.

Why this matters: You could begin feeling a lot better than you do today by starting to exercise.

This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved.

By maintaining a consistent, challenging exercise plan:

  • Your aches and pains can disappear.
  • You can feel light and your energy levels can soar.
  • Your mood can naturally become more optimistic.
  • You can avoid illness and disease.
  • You can think and process information quicker and with more clarity.

And then, once you’re in the groove of exercising regularly, you’ll forget about the pain, the sluggishness, and the discomfort that you used to live with.

Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout.

Ready to really feel good? Sign up for my latest 4 week fitness program, Beginner's Kettlebell and Clean Eating Course.

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New Year, _____You! You fill in the blank

Here’s the deal: You are awesome. You really are. As you are today in this very moment. Can you become more awesome? Absolutely! We all can, but I would never want to change who you are at your core.

That’s why I dislike the commonly heard phrase “New Year, New You.”

This phrase implies you need to change who you are, and as we already discussed, you’re AWESOME as you are!

I’m all for personal betterment, growth, and development – those are things I personally seek every day. But to create a “new you” is not only unnecessary, it’s a thought process that sets you up for disappointment.

So maybe we call it “new year, better you” or “new year, smarter, fiercer, stronger you.” What do you say?

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That said, what are the top 3 things you want to accomplish in 2018?

Mine are:

1. Empower 200 men and women through weight loss and mindset development in order to live more confidently, healthfully, and gracefully

2. Create a local network of professionals here in St. Louis and IL who inspire me, who I can support, and who can support me in return

3. Relentless personal growth – I will read the Bible everyday and pray more in 2018. And I’ve also got 4 events already on my calendar, including assisting a Kettlebell certification and doing a teacher/trainer course in Gyrotonics, which I’m really excited about!

Please reply and share with me! I’d love to support you and hold you accountable!

Here’s to a “New Year, _______ You!” You fill in the blank.

To Your Success,

Stefanie

PS: If you have a “New Year, Better You” goal related to weight loss, check out my 4 week Beginner's Kettlebell and Clean Eating Course starting January 17! Women lose an average of 8-15 pounds safely over the course of the 28 days and men lose up to 20 pounds, and I’d love to have you join us! Click here to read about what you get.