4 smoothies that leaves you feeling satisfied, energized and light!

If you’re using protein powders in your shakes or foods….STOP! No matter what any fitness person tells you, protein powders are NOT healthy. They are loaded with fillers, and no matter how they spin it, all powders are processed and not natural. Do you really want that in your body?

Instead, put your health into your own blender and make smoothies from natural foods. You will get plenty of protein PLUS these smoothies are very high in micronutrients and will boost your immune system, keeping you healthy, strong and alive for a long time.

Here are 4 of my favorites that I use every week and all my clients start with. Just enter your email below and they will be in your inbox within 60 seconds!

Feel Good Smoothie Recipes


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    Guilt-free ice cream recipes for summer

    Did you know that you can enjoy ice cream GUILT-FREE every single day this summer?

    Did you know that all you need is a blender and few ingredients to create this SWEET reality!

    Look – even though I’m a fitness professional, I love ice cream! Who doesn’t love ice cream on a hot summer day!?

    Since ice cream is laden with fats and sugar, I save the real thing for special occasions.

    That’s why I decided to share with you my top 2 favorite nutrient-packed homemade recipes you can make that will actually benefit you instead of grow your waistline. ☺

    Check them out here!

    Let me know which one is your favorite!


    Hotel Workouts!

    One of the biggest challenges our busy clients here at Flexology™, Strength and Fitness Club face is staying on track while traveling, whether for work or for pleasure.

    Some people struggle to know what to do while in the confines of a small hotel gym and others simply don’t want to take the time to get it done, so I’ve got a solution for you…

    You can do these workouts in just 12-15 minutes in almost any hotel gym! (Or your regular gym for that matter!

    Just shoot your details into the form below, and I’ll get those workouts to your inbox right away! Enjoy!


    Name *


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    With the hustle and bustle of life in the 21st century, it’s easy to see what needs to get done, where we are lacking, and how successful other people appear to be.

    There are so many incredible benefits with the technology we have today from the internet to cell phones to social media.

    But what we often find is that these things create a gap between where we are and where we think we should be. This can lead to guilt, anxiety, stress, and even depression.

    If we feel like what we’re doing and where we are isn’t ever good enough, it’s not surprising. So, we continue to focus on what’s missing from our lives.

    Instead, I suggest implementing a daily gratitude practice. Write down 5 things in your life that happened that day that you’re grateful for. These can be huge events or just small things that make you appreciate life.

    This could easily be done every evening before you go to sleep, and it’s a great place to focus your mind before resting for the night.

    After you make your list, go back through each item. Close your eyes, imagine it, and feel the gratitude in your body.

    By focusing on gratitude instead of lack, you’re setting yourself up for more happiness and attracting more good into your life.

    Try this for a week and let me know how life shifts for the better. Are you in? Stef

    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!


    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,



    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,


    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. ☺