A New Year Post

I posted this in my VIP private facebook group on NYE and I thought it was so good, that I wanted to share it with you! it was straight from my heart and there is little editing.  If you resonate with this, please comment.  I want to hear your story!

Happy New Year! I hope you all have a great evening.

I was thinking about this time of year and why is it that people are down. Do you think it may be because the resolutions and goals we made this time LAST year fell apart?

We are sad because we aren't where we thought we would be?

I do believe in setting goals, but I think we should be careful of what kind of goals we set.
How about setting goals like:
1) treating myself and others kinder
2) having more fun.
3) eating vegetables every meal
4) reading the entire bible
5) working out 3 days a week

Don't say I want to lose 50 pounds, instead, say I will eat healthier, exercise more, sleep more, smile more.

If we set goals that we don't have ultimate control over, then we become disappointed.

I hope this makes sense. I have a sense of excitement when I set my goal of having more fun in 2017.

If I were to set my goal to Press a 24kg kettlebell, (which I really want to do), then if I don't get there, I will feel sad. When in all actuality, all I want is to be happy and have fun in 2017.

So instead, I'll set my goal to move daily and follow a program to increase my press. I'm not going to have some end number.

I hope you get what I'm trying to say and take my advice...or not!

Either way, be happy, love hard and be kind to yourself this year.

Xoxo stef


Partnership with Body Gears

Stefanie, owner of Flexology, Strength and Fitness Club, will be partnering with Body Gears Physical Therapy http://BodyGearsSTL.com for the G3 2016 hosted by CrossFit St. Louis at the Chaifetz Arena.

This year is the 3rd Annual Greater Gateway Games (G3) coming August 27th and 28th and is the largest fitness event held in the St. Louis area! Athlete’s from across the nation will be competing for incredible prizes, over $10,000 in prize money, and respect from us and their fellow athletes.

We will be helping hundreds of athletes and thousands of spectators from the competition floor. Flexology will be helping these athletes with range of motion, neuromuscular activation and movement prep.

While Body Gears addresses mechanical restrictions, neuromuscular impairments, and motor control dysfunctions which can help improve efficiency for CrossFit (and life in general).

But you don’t have to do G3 to experience proper movement and strength. Everyone can benefit from our program.

Schedule a free screen to help assess your mobility and performance at http://flexologyfitness.com/contact/

Dietary Adjustments for Gallbladder Removal

Dietary Adjustments

It’s important to carefully follow your doctor’s instructions about your diet after gallbladder surgery.

If you’re hospitalized, your medical team will help you transition from a liquid to a solid diet almost immediately after your gallbladder surgery.

If you’re recovering at home, you’ll need to introduce foods slowly, and consume mainly clear liquids, like broth and gelatin, at first.

If you feel ready and are not nauseated, you can slowly begin introducing solid foods back into your diet as you start feeling better.

But you may need to avoid certain types of foods for a while.

More than half of people who have recently had gallbladder surgery report problems with digesting fats following their surgery.

This is because your gallbladder is no longer there to control the release of bile into your intestines after eating a meal.

Instead, a small amount of bile is now directly “leaked” from your liver into your small intestine at a slow, constant rate.

It can take a few weeks for your body to get used to this change, and you may experience bloating, diarrhea, and gas after eating fatty foods during this time.

But most people can return to a normal diet within a month after having gallbladder surgery.

Foods to Avoid

While your body adjusts, it’s a good idea to avoid high-fat foods for a few weeks after having gallbladder surgery.

High-fat foods include:

  • Foods that are fried, like French fries and potato chips
  • High-fat meats, such as bacon, bologna, sausage, ground beef, and ribs
  • High-fat dairy products, such as cheese, ice cream, cream, whole milk, and sour cream
  • Pizza
  • Foods made with lard or butter
  • Creamy soups or sauces
  • Meat gravies
  • Chocolate
  • Oils, such as palm and coconut oil
  • Skin of chicken or turkey

High-fiber and gas-producing foods can also cause some people discomfort after gallbladder surgery, so you may want to introduce them slowly back into your diet.

These include:

  • Cereals
  • Whole-grain breads
  • Nuts
  • Seeds
  • Legumes
  • Brussels sprouts
  • Broccoli
  • Cauliflower
  • Cabbage

Spicy foods may also cause some gastrointestinal symptoms for a short time after gallbladder removal.

I recently had my gallbladder out and I keep having diarrhea. Is there a gallbladder removal diet I should follow?

Answers from Katherine Zeratsky, R.D., L.D.

After having their gallbladders removed, some people develop frequent loose, watery stools that characterize diarrhea. In most cases, the diarrhea lasts no more than a few weeks to a few months. There isn’t a specific gallbladder removal diet that you should follow, but there are a few things you might consider.

First, it helps to understand why you’re having diarrhea. Diarrhea after gallbladder removal seems to be related to the release of bile directly into the intestines. Normally, the gallbladder collects and concentrates bile, releasing it when you eat to aid the digestion of fat. When the gallbladder is removed, bile is less concentrated and drains more continuously into the intestines, where it can have a laxative effect.

The amount of fat you eat at one time also plays a role. Smaller amounts of fat are easier to digest, while larger amounts can remain undigested and cause gas, bloating and diarrhea.

Although there isn’t a set gallbladder removal diet, the following tips may help minimize problems with diarrhea after you’ve had your gallbladder out:

  • Go easy on the fat.Avoid high-fat foods, fried and greasy foods, and fatty sauces and gravies for at least a week after surgery. Instead, choose fat-free or low-fat foods. Low-fat foods are those with no more than 3 grams of fat a serving. Check labels and follow the serving size listed.
  • Increase the fiber in your diet.This can help normalize bowel movements. Add soluble fiber, such as oats and barley, to your diet. But be sure to increase the amount of fiber slowly, such as over several weeks, because too much fiber at first can make gas and cramping worse.
  • Eat smaller, more-frequent meals.This may ensure a better mix with available bile. A healthy meal should include small amounts of lean protein, such as poultry, fish or fat-free dairy, along with vegetables, fruits and whole grains.

You may also try limiting foods that tend to worsen diarrhea, including:

  • Caffeine
  • Dairy products
  • Greasy foods
  • Very sweet foods

Talk with your doctor if your diarrhea doesn’t diminish or becomes more severe, or if you lose weight and become weak. Your doctor may recommend medicines, such as loperamide (Imodium A-D), which slows down intestinal movement, or medications that decrease the laxative effect of bile, such as cholestyramine (Prevalite). Your doctor may also suggest that you take a multivitamin to compensate for malabsorption of fat-soluble vitamins.

Start Saying NO to Weight Loss Scams!

Friends, stop trying to get the “easy fix” for weight loss. It doesn’t exist.

You can try and try, but you will end up being disappointed and unsatisfied over and over.  Those pills will causeirreversible damage to your body.  Just say no! Dr. Oz being questioned at Senate hearing.

Take a chance and do it the old fashion way. It’s not enough to just tell you “Eat the right foods, at the right time, in the right portions.”

Some people really just either:



  1. Don’t know what that looks like,
  2. Can’t do it on their own for whatever reason and need help to get get started
  3. Are addicted to the sugary foods they are eating and have anxiety when they become aware they need to cut those out.

Believe me, it’s not about being perfect, it’s about trying. It’s about being better than you were yesterday.

Stop complaining and start obtaining. You’re willingness to be better is all you need to get started.

Here are three tips to keep in mind when trying to lose weight:

  1. Start reading labels of the foods/drinks your eating. If sugar is the first three ingredients, choose something else.

  2. Make sure you have protein at every meal and snack.

  3. Don’t graze

There are many more factors that come into play, but if you just start here, you’ll see great results.


Teaching the Kettlebell Swing

Tonight I was having dinner after a fitness business conference and a trainer asked me how I teach the kettlebell swing. Of course, I was happy to take him through it.

If you are new to teaching the swing, I know it can be frustrating when your client is having a hard time getting it straight away.  Since being a certified kettlebell instructor since 2010, I have used a lot of drills and cues to get the client to learn the swing.  Different cues work with different folks. If one cue or drill doesn’t do the trick the first couple of times, then quickly move to another.

I’d like to share with you a few cues and drills that I use on my clients.

First and foremost, the client should have has a movement screen and health history prior to their training.  As the great Dan John says, the number one rule is to “do no harm”.


  1. Butt to wall
  2. Stick hinge
  3. Plank
  4. Hip Thrust
  5. ½ kneeling hip flexor stretch
  6. Stop and Pop
  7. Hover and pendulum
  8. Hike and and Park
  9. Power Swing
  10. Towel swings

Verbal Cues:

11.  Don’t let your knees go over your toes.

12. Feel the stretch in your hamstrings

13. It’s a hinge, not a squat

14. Don’t do the tippy bird

15. Let me see the numbers on your shirt

16. Feet are firmly planted to the ground (Shoes off or flat soled shoes is best)

17.  Break the handle

18. Take the slack out of the back

19. Stand Tall

20. Come at me bro

21. Standing plank

Nonverbal Cues:

22. Put a stick or your hand in front of(but not touching) their knee.  (They should not touch your hand or stick when they hinge back)

23. A little “tough love” to their glutes, quads, lats, and abs.

24. Be able to demonstrate a proper swing yourself.

25. Video the client so they can see what they are doing.

26. Alternate the swing with a drill above.

When teaching the swing the instructor should always start by teaching the movement pattern called the hinge with NO WEIGHT.  It doesn’t matter how experienced, strong or amazing the client is or thinks he is.  Injuries always happen when the ego of the client or trainer gets in the way.  When I have a new client, I treat them like they have never picked up a kettlebell before.  It’s just the best and safest way to go about it.

So here is it: Start with the hinge pattern (drill 1 and 2), then place a bell between their feet and have them hinge to touch the handle (but not picking it up). When that looks good, it’s time to deadlift the bell.  Use cue 16 and cue 17,  press through their feet and stand up.  Notice I didn’t say, “Pick up the bell”, because people tend to round their backs when they hear that.  At the top, use cue 16, 20, and 21.  A little tough love goes a long way here.  To put the bell down,  just have them reverse the movement.  Now they have the deadlift, you can progress them into the swing.  Start with 8, then 7 , then 9 and finally 5-10 reps of swings at a time.  More than 10 swings when a client is first learning is not a good idea.

Always start with ahealth history and movement screen before teaching the kettlebell swing.   You will want to use a light weight because you can always progress up in weight as their form gets better.

You should always be asking the client how he or she is feeling.  You don’t want any pain or discomfort in the lower back or neck.  If this happens, regress quickly to one of the first six drills.

If you need any further information or instruction, I’m happy to help.  Just call 314-875-9669 or email me from my website at www.flexologyfitness.com

Stefanie Shelton, SFG2, RKC, FMS