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Contents

May/June 2019 | Issue #13

IN EVERY ISSUE Contributors / 6 From the Editor / 7 New in St. Louis / 18 Events + Races / 34

FITNESS + EXERCISE Full Body Battle Rope / 8 Have You Been Cheating on Your Gym? / 12

FOOD + NUTRITION Cilantro Lime Chicken Tacos / 14 Easy Tips to Refuel / 16

PEOPLE + LIFESTYLE Fitessentials / 20 Summer Reading List / 22 An Entrepreneur’s Edge / 36

HEALTH + WELLNESS Rest Day Brags / 28 Ask The Doctor / 30

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14 ON THE COVER

Kelley Jackson Essig is a CrossFit co-owner and Coach at CrossFit Gambit near downtown St. Louis. Learn more about her community, persistence, and risktaking while running a gym on page 28.

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exposure Just handing around! (left to right) Jillian Tedesco, Kristie Mankowich, Nikki Ownby kick up for some fun after a workout at Output Performance. Photo by Andy Atchison @atch417

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ST. LOUIS FIT MAGAZINE'S

FIT FIELD TRIP

Location Faster Fitness

Owner Marshall Ray

Photographer Brandon Mueller

Faster Fitness off Strassner Drive really made our St. Louis Fit team sweat. That’s what is so great about these “fit trips” - we never know what we are in for until we get to the gym. It might have been the combination of weight lifting and burst training or possibly the torturous metcon at the end that got us. Faster Fitness uses a unique balance of targeted strength training and metabolic conditioning to get you into the best shape of your life. Each workout session is 45-minutes long and each member is given a MyZone heart rate monitor system to track their heart rate so they get the best workout possible. Owner Marshall Ray has been a coach for over 13 years. His passion and drive to help others shine not only inside the four walls of his gym but with everything he does to help the fitness community in St. Louis grow. Marshall is enamored with helping people become more athletic and discovering the vibrant mentality that you get from being fit. His passion for fitness expands past just lifting he loves helping his clients improve endurance, and “body sculpt” with specific exercises and program tweaks so they look and feel exactly how they want. If you are looking to take your fitness to the next level and need a program that will bring you better results, Faster Fitness is the gym for you. Marshall and his team of trainers can guarantee an environment for growth and change. M A Y / J U N E 2 0 1 9 ST. LOU I S FIT M AGAZINE

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May/June 2019 | Issue #3

BEHIND THE SCENES St. Louis is home to some of the best health and wellness gurus in the industry. Without their support, we would not be able to do what we do. Thank you to our contributors who make this magazine a dynamic and worthy source of health and fitness information and advice in the Greater St. Louis Area.

Allison Lesko

Joanna Haydon

Allison Lesko RD, LD is the Director of Nutrition at St. Louis's healthy meals to-go company called Fit-flavors. As a Registered and Licensed Dietitian, she tailors nutrition plans around science-based calculations and peer-reviewed medical journals to ensure her clients are receiving the most up to date nutrition education. Allison strongly believes in positive experiences at meal times, allowing variety within the diet to instill lifelong and sustainable nutrition practices.

Joanna is a cycling instructor at CycleBar. Part DJ and part motivating coach, she empowers her riders to use fitness as an instrument to improve their lives—physically, mentally and spiritually. When she is not kicking @$! on a bike, she is an attorney by trade, a self-proclaimed foodie, and an avid traveler. Follow Joanna @jolohaydon.

PUBLISHER Ryan Freebing ryan@nashvillefitmagazine.com EDITOR IN CHIEF Lindsay Miller lindsay@nashvillefitmagazine.com MANAGING EDITOR Brittany Phelps brittany@stlouisfitmagazine.com ADVERTISING CONSULTANTS Liz Melton, Jeff Waller PHOTOGRAPHERS Ian and Kelly Pratt, Brandon Mueller ADDITIONAL CONTRIBUTORS Christi Beth Adams, Dr. Justin Kelly GENERAL INQUIRIES + STORE DISTRIBUTION stlouisfitmagazine@gmail.com ADVERTISING INQUIRIES brittany@stlouisfitmagazine.com EDITORIAL SUBMISSIONS brittany@stlouisfitmagazine.com EVENT LISTINGS stlouisfitmagazine.com/events SUBSCRIPTIONS stlouisfitmagazine.com/subscribe

St.Louis Fit Magazine is published by Xert Media LLC. St. Louis Fit Magazine and its publisher assume no responsibility for the content of articles or advertisements. The views and opinions expressed by the contributors within this magazine may not represent the views of the publisher or our employees. This publication and all of its contents are copyrighted. All prices quoted within the publication are in USD and are approximate at time of print. The content published within is not intended to be substituted for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your health. For all subscription inquiries, please visit StLouisFitMagazine.com or email us at stlouisfitmagazine@gmail.com.

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PLEASE RECYCLE THIS MAGAZINE ST. LO UIS F IT MAG AZ IN E M A Y / J U N E 2 0 1 9


Lindsay's Letter

@lmiler34

“Performance” is not always the level of play on the field. It isn’t the result at the end of the game. It isn’t the final score. “Performance” is the day after day grind of doing the best you can. It means showing up when you don’t want to and working on your weaknesses, despite all excuses. Your performance is like your character. It is the measure of effort in the dark, alone in the gym. It’s progress toward your goal, without posting on Instagram. How you perform can define you, because it attributes to your habitual drive and disposition. Do we always perform our best? Absolutely not. We are human and the simple existence of adversity is the complex reason for celebrating our achievements. The Performance Issue is all about the daily effort and the well-rounded aspects required to reach your goals. As a publication, our job is to educate and inform. Our goal for this issue is to do just that - give you the expertise from your community and provide the knowledge that allows you to determine what works best for you. From fuelling for your workouts to advice from our local medical professionals, we aim to give you a tool kit for the warmer months that enhance your level of performance. Performance is an all-encompassing word when it comes to health and wellness. Our cover story on Kelley Jackson Essig is a direct look at a complete athlete. She follows a fitness regimen meant to challenge every area of the body. CrossFit is known for testing everything from strength to endurance to moving heavy objects, to sprints and gymnastics and body-weight exercises. Kelley is the perfect symbol of someone training to compete at life - someone working towards optimum health for more than a fitness facade. Kelley dials in on nutrition, strength training, and cardio, along with trying to maintain a work-life balance, friendships, career and what most of us call, “daily life”. CrossFit has helped her develop both discipline and happiness. The variety of work and constant persistence has translated to achieving her goals in and outside of her gym.

Lindsay Miller Editor in Chief

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fitness+exercise Battle ropes aren’t new to the fitness scene. But one of the latest trends is picking up old-school pieces of gear and adding them to the arsenal again. “Not only do battle ropes offer a full body strength training, they also provide an outlet for cardio too,” says Scott Siddens a Personal Training Manager at Wellbridge. “They’re especially great for targeting your core and upper body, since those are your primary movers in battle rope training.” Because ropes create forces and tension from angles that are harder to achieve with basic weight training, they confuse and surprise your muscles into making new gains.

FULL BODY BATTLE ROPE WORKOUT trainer SCOTT SIDDENS photos by IAN AND KELLY PRATT

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ALTERNATING SIDE WAVES WITH JUMP SLAM

Movement: Start facing your anchor, holding one battle rope in each hand. Place your feet just wider than shoulderwidth apart, knees slightly bent. Make sure to keep soft knees and a strong core throughout the move. Put your hands together and move the ropes simultaneously in the same direction making a figureeight motion in front of you. Make sure both ropes slam the ground at the same time in between sides. Continuously move the ropes in the figure-eight motion for 30 seconds.

FIGURE 8 SLAMS

Movement: Start facing your anchor, holding one battle rope in each hand. Place your feet just wider than shoulderwidth apart, knees slightly bent. Make sure to keep soft knees and a strong core throughout the move. Put your hands together and move the ropes simultaneously in the same direction making a figureeight motion in front of you. Make sure both ropes slam the ground at the same time in between sides. Continuously move the ropes in the figure-eight motion for 30 seconds.

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fitness+exercise

SIDE LUNGE SLAMS

Movement: Begin facing your anchor with a battle rope in each hand. Lift both hands overhead rotating your hips as you turn your body while dropping into a lunge position. Slam the ropes down next to your front leg of the lunge so they hit the ground at the lowest point of your lunge. Repeat lifting your hands overhead rotating 180â ° to the other side. Continue rotating side-to-side for 30 seconds.

FORWARD SLAMS WITH QUICK STEPS BACK

Movement: Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. This is the starting position you come back to each time. Jump forward toward your anchor while simultaneously lifting both arms and ropes overhead, then slamming them down as you land. Jump two to three times forward depending on your rope length. After the last jump take small speed steps back to the starting position while alternating right and left arms creating a wave with the rope.

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SQUAT ALTERNATING WAVES TO BURPEE

Movement: Start facing your anchor, holding one battle rope in each hand, feet just wider than shoulder-width apart, knees slightly bent. Squat down to threequarters to full squat position and stay in a squat position for the wave. Make sure to keep soft knees and a strong core throughout the move. In a squat position move the ropes up and down in opposite directions by lifting one hand and rope up to shoulder level, while lowering the other hand and rope down to hip level. Keep moving the ropes simultaneously in opposite directions to create a wave. Alternate and continue for five seconds then stop the rope waves and drop down to a burpee, rope in hand. If you’d like, you can place a mat or towel on the ground in front of your feet to protect your hands during the burpee, using the mat or towel to brace your hands and fingers. Repeat both motions and movement for 30 seconds.

RUSSIAN TWIST SLAMS

Movement: Sit on the ground, facing your anchor, knees bent, heels resting on the floor. Keeping the spine neutral, lean slightly back until you feel your abs engage. Holding both battle ropes with both hands together in front of your chest rotate only your arms and upper body to the right and left slamming the ropes into the ground. Continue rotating right to left as fast as you can with control for 30 seconds.

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fitness+exercise

Have You Been Cheating on Your Gym? Because It’s Okay.

Ever hesitate to upload your latest post-sweat selfie after venturing to a new fitness spot out of fear your long-term relationship gym will get jealous? You shouldn’t, and here’s why.

by JOANNA HAYDON

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S

t. Louis offers a vast array of workouts from boutique studios, to globo-gyms, to garagelooking CrossFit boxes. Each studio or gym offers a unique experience for the fitness junkie, novice weightlifter, or elite-level runner. Most gyms, however, are not a one-stop shop, so why would you feel compelled to stay at just one? Regardless of your personal fitness goals, a varied routine is often the best way to help you accomplish them. Not only does your body react positively to changing your fitness routine, but mentally, you stay more engaged for the long-term. The switch-up also allows you to recognize your athletic strengths and weaknesses. We’ve all fallen victim to the inevitable fitness rut. After a period of gym monogamy, we start picking up the same weights, turning the resistance to the same gear, or constantly moving at the same speed. Eventually, your workout routine provides less challenging moments and your fitness growth plateaus when multiple styles of training are not incorporated. So how do you eliminate boredom and continue to progress with your fitness goals when your gym bae has lost its initial luster? Easy—cheat on your current gym. What do I mean? Eliminate the plateau by checking out other gyms. Incorporate different styles of training that complement your current fitness routine. With that said, I give you my April fitness suggestions to spice up your gym life with workouts that pair well together.

You are all About Core and Low-Impact Cardio: The Lagree Method (PLNK and Studio3) highlights the importance of constant core engagement to benefit one’s total body. In Lagree, it is all about slow movement. In fact, slow equals strong. On the Megaformer, a machine with a spring-loaded carriage to work your body with adjustable resistance, your abdominals are the focus while also activating the slowtwitch muscles in your legs, butt, and arms. Choosing a class where your core is everything will improve spine alignment and ease pesky back pain. Cycling (CycleBar, Steel Wheels, TruFusion) offers a low-impact, heart-pounding, clipped-in ride that is sure to keep your spirits high and your motivation engaged, all the while strengthening and toning your glutes and legs, quads, hamstrings, and calves. With this interval training, mental clarity and increased cardiovascular fitness are sure to emerge. Not to mention the undeniable power you will feel while riding to powerful music and/or videos that will increase your workout intensity.

You want Flexibility, Stability, and Agility to Improve your Running: Running is amazing for torching calories and increasing endorphins, but this high-impact activity can cause some serious wear and tear on your body, regardless of age. Barre (The Bar Method, Pure Barre, and barre3) focuses on stabilizing, lengthening and lifting your ST. LO UIS F IT MAG AZ IN E M A Y / J U N E 2 0 1 9


You Need High-Intensity Sweat Sessions Followed by Zen Time: High-intensity interval training (Shred415, Orangetheory Fitness, Fitness Formula, F45, Burn Boot Camp, D1 Training-St. Louis), or HIIT, offers a broad range of workouts with moments of intense activity followed by short periods of recovery. With HIIT, you have the ability to burn a lot of calories in a shorter amount of time while performing squats, bench press or renegade rows, to name a few. In addition, cardio intervals speed up and slow down your heart rate. But, here is the thing, while you work your body at such high levels of intensity, you also run the risk of sore muscles. Insert Yoga.

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muscles to tone your whole body. Barre is low-impact, which offers a friendly option from pounding the pavement mile after mile. Moreover, although runners generally have strong quads, this category of athletes notably has tight and/or weak hips and glutes. Good news! Any given barre class certainly incorporates stretching to improve flexibility, which will aid in decreasing injury. Bring on the spring races!

Practicing yoga (Yoga Six, Southtown Yoga, Namaste Yoga) improves muscle tone and increases flexibility and balance, ultimately reducing the likelihood of injury from your HIIT workout regimen. Yoga also offers calmness and focus to improve your mental game! As spring quickly approaches, do not hesitate or be afraid to experiment with new gyms. Not only will it re-energize and increase your enthusiasm for a sweat session, but it will also rekindle the lost spark with your old gym. Get out there and be brave! A new you is right around the corner.

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food +nutrition

Cilantro Lime Chicken Tacos Ingredients:

◊ 1½ pounds boneless skinless chicken breasts ◊ ¼ tsp. salt ◊ 8 to 10 flour or corn tortillas

Marinade:

◊ Juice of 2 limes + zest of 1 lime ◊ 1 Tbsp olive oil ◊ 2 cloves garlic, minced ◊ ½ tsp honey ◊ 2 Tbsp cilantro, chopped

Coleslaw:

◊ 2 cups coleslaw mix ◊ 1 cup shredded red cabbage ◊ ½ cup chopped cilantro ◊ ½ cup chopped green onions ◊ Juice of 2 limes ◊ 1 Tbsp olive oil ◊ 1 tsp honey ◊ Dash of salt

Avocado Crema:

◊ 1 avocado ◊ ¼ cup plain Greek yogurt ◊ ¼ cup cilantro leaves ◊ 1 garlic clove ◊ 3 Tbsp lime juice ◊ 1 tsp. Sriracha or favorite hot sauce ◊ Salt and pepper, to taste ◊ 2 Tbsp olive oil ◊ ¼ cup water (may add more for thinner consistency)

s oke Stephen

recipe by Bro

ndrew Lazo

photos by A

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recipe: @honeyb_healthy photos: @lazo.photo

Directions:

1) Place chicken in a large ziplock bag or shallow dish. 2) Whisk marinade ingredients in a small bowl, then pour over the chicken breast.Cover and marinate for 1-4 hours. 3) To prep coleslaw, combine slaw mix, cabbage, green onions, and cilantro in a large bowl. In a separate bowl, whisk together lime juice, olive oil, honey, and salt. Pour mixture over slaw and toss together. 4) To make the avocado crema, in a food processor combine the avocado, garlic, cilantro, yogurt, lime juice, Sriracha/hot sauce, and salt/ pepper. Begin blending then add in the olive oil and water slowly until you achieve the desired consistency. 5) To cook chicken, pre-heat a pan on medium-high heat and add marinated chicken breast. Season with salt and pepper. Allow chicken to cook for 5 minutes on each side until done. Transfer chicken to a cutting board and let rest for 5 minutes before slicing. 6) Assemble tacos by placing chicken on a tortilla and top with slaw and a dollop of the avocado crema. Enjoy!

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food +nutrition

Easy Tips to

REFUEL

by ALLISON LESKO RD, LD

W

hen it comes to working out most of us have heard how important recovery nutrition is for proper building and repairing lean muscle. Though, if you are forgetting to fuel yourself before your workout or choosing less optimum types of foods to energize up with, you could be missing out on over half of your potential results from your efforts at the gym. Of times we think the fewer calories consumed in a day yields the quickest results, but this is far from the case. It might sound too good to be true, but consuming food before you hit the gym really will, in fact, give you more energy to push through your workout, producing higher calorie burning, increased metabolism and, ultimately, quicker results. Not sure if you’re getting enough before your workouts? Here are some common symptoms of low fueling.

What happens when you aren’t fueling yourself (enough)?

• It’s hard to feel motivated and energized to want to hit the gym. • You might not be able to complete a workout you have finished in the past. • You might feel symptoms of dizziness and lightheadedness during and after your workout. • Your stomach could get upset from suboptimal food choices leading to bloating and diarrhea. • Your workouts don’t become sustainable due to varying levels of energy.

Whether you lift heavy weights, go for long runs, do yoga and pilates or partake in any other type of physical activity these quick tips for pre-workout nutrition are essential.

Focus on easily digested carbohydrates.

Carbohydrates are our main fuel for the body and especially important for fueling workouts. This means if we don’t have any in our body to use, we’re essentially attempting to run on fumes. Focus on this nutrient the most, especially ones that are easily digested, so you 16

can utilize their nutrients as soon as you begin your workout.

Good examples of carbohydrate snacks include:

• A bar (That’s It, Cliff, Belvida and RX bars are some of my client’s favorite) • A piece of fruit (Any of them. We don’t discriminate. A banana, apple, pear, peach, berries. We love them all) • Oatmeal • Greek yogurt (Add some fruit if you like.) • A slice of bread/ toast (Dave’s Killer Bread is made with wholesome ingredients and tastes amazing.) • A rice cake with spreadable low-fat cheese (Laughing Cow is a great portion-controlled option.) • Low fat cottage cheese (Add fruit to this as well.) • Dried fruit (Made In Nature is a good brand.)

Don’t forget about lean protein.

Even though most of our fuel needed for workouts come from carbohydrates, it’s a good idea to get some protein in during this time. Especially during strength training exercises, we make tiny rips in our muscle ST. LO UIS F IT MAG AZ IN E M A Y / J U N E 2 0 1 9


fibers which need to be repaired as soon as possible in order to build and repair the body. Protein is the main nutrient needed to do this. It’s important to choose protein sources that are leaner because fat actually slows down stomach emptying and no one wants a bunch of food sitting in their stomach before an hour of training. This means that the rate at which your nutrition is absorbed and used as fuel during your workout could be slowed down if you’re having higher fat foods like, for example, a burger prior to your workout. If you have symptoms such as cramping and diarrhea during your workouts take a look at the fat content of your protein sources prior to your workout. Switching from a higher fat snack/meal to a lower could significantly improve the way you feel during physical activity.

Good examples of protein snacks include:

• Greek yogurt (Well lookie there, it’s a lean protein and carb). • Slices of chicken or turkey breast (If you are choosing deli meat, my clients love Boars Head). • A hard-boiled egg. • Low Fat Cheese (Laughing Cow, String cheese, Mozzarella, and Swiss are naturally lower in fat) • Light cottage cheese (You don’t need to do fat-free as it is unpalatable). • A scoop of vegan or whey protein powders (Add fruit to the smoothie for some healthy carbohydrates). • Plant protein such as toasted edamame or roasted chickpeas with sea salt. • Nuts and seeds such as chia, flax and Peanut Butter (If you love the nut butter flavor without the fat add dehydrated PB2 powders to greek yogurt, oatmeal, etc.).

you want to give yourself time to digest. If you enjoy working out first thing in the morning and have always fasted before, I encourage trying something light like a piece of fruit and low-fat cheese or greek yogurt and see how your energy levels feel. • Meal intake is usually between 3-4 hours before physical activity. • Snack intake is usually between 30 minutes and 1-2 hours before physical activity. All in all, listen to your body’s needs because each person is different. You might be able to tolerate a meal/ snack that someone else can not. Depending on the intensity and duration of your workout, you might need to eat a little more or less pre-work nutrition. If you feel that Greek yogurt and berries weren’t enough to get you through your workout, continue to add more fuel next time until you feel satisfied and energized. Once you find out what works for you, plan ahead to make fueling yourself a routine.

Lastly, consider your timing.

The most ideal time to fuel yourself prior to a workout is anywhere between 30 minutes and 3-4 hours depending on the amount of food you are consuming and type/duration of your physical activity. The larger the meal, the longer

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people+ lifestyle

NEW

New gyms, stores, restaurants and more, all with the fitness fanatic in mind.

in ST. LOUIS

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CrossFit Gambit

crossfitgambit.com 1721 South 7th Street, St.Louis, MO 63104 314-561-8426 | info@crossfitgambit.com CrossFit Gambit is a well known functional fitness gym in the St. Louis area offering group classes, individualized programming, private coaching, nutrition counseling and competitor coaching. Owner Andrew Essig opened the gym in 2009, relocating this year to a much bigger and well equipped location site. The new CrossFit Gambit offers two levels of gym space and a number of new “toys”. Each workout at Gambit can be adjusted to work with all fitness levels, lead by a certified coach who walks you through the entire workout explaining proper form and how to transition through exercises or increase reps/weights. This year Andrew and his wife Kelley are all about spreading the functional movement message and getting as many new faces into Gambit as they can. They’re new layout looks phenomenal and a lot of the aesthetics were made by Andrew himself, like the barbell handrails. If you’ve ever thought about giving CrossFit a try, send them an email or give them a call and they will help get you setup for your first class.

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QuickHit Fitness Lab

stlouis.quickhitfit.com #30 Fox Valley Center, Arnold, Missouri 63010 636-393-3337 QuickHIT Fitness Lab is a 1-on-1 private training facility that focuses on complete Momentary Muscle Failure via resistance training. They have spent over five years and 2 million dollars perfecting the safest way to give their clients a total body workout. What’s great about their system is it gives you an instant biometric feedback of our bodies’ ability to resist the robotically controlled strength trainer. When you enter the QuickHIT facility you are greeted by their body analysis station that measures your weight, lean mass, fat mass, fat percentage and calculates your BMI. They also have an that app tracks your progress and training levels at all times too. This, in turn, provides you with all of the necessary tools to help assist you on your journey to health and wellness. Their programmig is also easy on your joints, tendons, and promotes Osteogenesis which stimulates bone growth. Their clients can also range from 14-83 years of age, so they can meet you anywhere on your fitness journey. Experience 20-minutes to a stronger you at QuickHIT!

.................................................................................................................................................................................................. YOUR GYM HERE

stlouisfitmagazine.com 123 Fitness Street, St.Louis, MO 63100 stlouisfitmagazine@gmail.com Have you recently opened a new gym, restaurant, yoga studio or launched a new product? We want to hear about it! Contact St. Louis Fit Magazine to be inluded in the New in St. Louis section! This area is perfect for new gyms, stores, restaurants and more, and it’s all with the fitness fanatic in mind. Contact us today at stlouisfitmagazine@gmail.com. We can’t wait to hear from you!

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people+ lifestyle

FITESSENTIALS

Halo + Cleaver

https://www.haloandcleaver.com starting at $6 Halo and Cleaver recognizes the space between self-sacrifice and self-reward. But cutting out unnecessary calories and harnessing the goodness of all-natural ingredients, we wim to deliver condiments the enhance your food while empowering healthy decision making.

Primally Pure Blue Tansy Deodorant

https://primallypure.com starting at $16 Finally! A natural deodorant that truly works. This deodorant is aluminum free and contains good-for-you organic ingredients including grass-fed tallow, fair trade coconut oil, arrowroot powder, beeswax and essential oils. It doesn’t clump throughout the day too.

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Start Right Protein Waffles

https://www.startright.com starting at $8 Since 2015, they’ve been hard at work hand-crafting the signature style of Belgian Waffles, with a mission to make delicious, high-protein breakfasts readily available even on the most hectic mornings. Using high-quality proteins and natural ingredients, these waffles are more than just waffles - they’re a complete meal that will keep you full well past morning. With Start Right, Breakfast is Solved.

Four Sigmatic Chai Latte

https://us.foursigmatic.com starting at $20 The power of mushrooms are all the rage right now. Get to the gut of the matter with Four Sigmatic’s new Chai Latte mix. It’s light and supports a happy belly with gut-loving turkey tail, calming reishi and classic carminative spices. It’s caffeinefree, vegan and certified paleo too. Give yourself a sweet belly rub and support your “second brain” with a comforting cup of this classic chai blend.

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people+ lifestyle

SUMMER

by LINDSAY MILLER

Reading List As Many Reps As Possible

by Jason Khalipa Jason is no stranger to hard work. He’s been an affiliate owner for 10 years, competed at the CrossFit Games for eight years and stood on the podium three times. In total, he operates 20 gyms in seven countries, deeming him a successful businessman as well as an accomplished athlete and one of the most notable personalities to come out of the sport. Through these years of hard work, Khalipa developed the AMRAP (As Many Reps As Possible) Mentality. It has become a sort of mental mantra housing competitive, laser focus he applies to all aspects of his life.

Can't Hurt Me: Master Your Mind and Defy the Odds

by David Goggins Goggins’s Commanding Officer told him, “In a society where mediocrity is too often the standard and too often rewarded. There is an intense fascination with men who detest mediocrity, who refuse to define themselves in conventional terms, and who seek to transcend traditionally recognized human capabilities.” Goggins writes that many of us live at 40% of their true capability. Only when we callous our mind through stepping out of our comfort zone on a regular basis can we move beyond it. This is his incredible story.

Starting Strength: Basic Barbell Training, 3rd Edition

by Mark Rippetoe Rippetoe is forward in thoroughly explain the basics of using a barbell, the distinct movements, muscle groups, safety, and technique, but with his blunt expertise comes the same brash humor. Although there is little insight into his personality or story-telling, this book should absolutely be used for textbook lifting and advanced education on barbell use.

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Eat to Sleep: What to Eat & When to Eat It

by Karman Meyer, RDN, LDN Available on Amazon and Barnes & Noble. Whether you have the occasional night of insomnia or regularly experience restless sleep, this book provides natural sleep solutions & guidance about what to eat & when to eat it for a good night’s sleep. Includes 50 foods for better sleep, 25 recipes, and expert nutrition advice on the food-sleep relationship.

The Laws of Human Nature

by Robert Greene Living your best life is a lot easier when you understand other people's feelings, behavior and motivation. If you aren’t exactly here yet, this book can help. It offers insight into mastering self-control, developing empathy, and understanding others. It's a wonderful read for narrowing in on these essential human qualities.

Less

by Andrew Sean Greer (Winner of the Pulitzer Prize) The book follows gay writer Arthur Less while he travels the world on a literary tour, as his fiftieth birthday looms. The book covers themes such as romantic love, same-sex relationships, aging, and travel. But despite all these mishaps, missteps, misunderstandings and mistakes, Less is, above all, a love story. A scintillating satire of the American abroad, a rumination on time and the human heart, a bittersweet romance of chances lost.

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people+ lifestyle

Building Strength Through Community, Persistence, and Risk-Taking by BRITTANY PHELPS AND LINDSAY MILLER photos by BRANDON MUELLER

Kelley and her husband, Andrew, both own and run CrossFit Gambit near downtown St. Louis.

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K

elley Jackson Essig is a powerhouse of passion and hard work. If her maxweight on the barbell for snatches and squats doesn’t intimidate you, then watching her do muscle-ups and walking on her hands surely will. Don’t let her demeanor on the CrossFit floor fool you though. Kelley still enjoys a refreshing glass of red wine at the end of the night, meal prepping for the week on a Sunday, and relaxing with her feet up in her downtime. As the head coach at CrossFit Gambit, Kelley holds multiple esteemed titles in the CrossFit world, including a L3 CrossFit Coach, seven-time CrossFit Regional Athlete, twotime CrossFit Games Athlete, and a one-time CrossFit Games Team Athlete. Kelley is also part of the CrossFit L1 staff, which means she travels around the nation educating and certifying other athletes on nutritional values, weight-lifting techniques, and allaround professional coaching. Kelley says her time traveling with CrossFit HQ staff has been the most challenging and rewarding part of her career. “Being an athlete comes naturally to me, but having to thoroughly explain the technique and coaching cues is something I actually have to work hard at and intentionally practice on my own.” Growing up, Kelley was heavily involved in sports but decided to focus on soccer and basketball in order to play both in college. Similar to many college athletes, Kelley was faced with the question of what to do with her fitness after graduation. Transitioning into a runner felt natural at first but inevitably took a rough toll on her body. Her then boyfriend (now husband) Andrew Essig, encouraged her to try CrossFit. Although Kelley was hesitant, she agreed to eventually try a class. To her surprise, it was a natural fit for the deprived athlete. Kelley recalls, “I truly enjoyed the mental aspect of the sport; the test that continuously happens between the ears, the challenge it presents for my body, and the ability to push myself to new limits every workout.” When Kelley finished her master’s degree in business, she followed the common path of working in the corporate world. It wasn’t until the age of 30 that she decided to leap into the unknown of the fitness world and live her life with what she considers a “true purpose”. Naturally, she remembers being scared to leave the comfort of a steady income, health benefits, and normal routine hours for something she would have to compete at again. Kelley says she had plenty

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of doubts. From not knowing if she’d make enough money to finding the confidence and hours to put in the work she knew it would require, there were a lot of factors that could have made her change her mind. “I wanted to give meaning to my work and then pay that knowledge and work ethic forward,” Kelley describes. Although the sport of CrossFit has grown and altered dramatically since Kelley started, she proudly embraces the change. In the beginning, she remembers being the only female in a class to now coaching classes with just as many men as women. “It’s refreshing to see women excited about embracing the challenge of CrossFit and to see them grow into better versions of themselves. I love being a part of that,” she states. Those close to Kelley and even those who have simply had her instruct a class describe her as “overly caring”. Kelley is incredibly passionate about supporting her clients and often immerses herself more into coaching than her individual training, which she admits more times than not can sometimes take a backseat. “Seeing people achieve things they never thought possible is the greatest gift as a coach,” she says. Having experienced all the highs and lows herself means she is better equipped to work with each individual on improving. Kelley’s personal experiences through her health and fitness journey have seen the struggle in balancing diet and lifestyle. Kelley admits to being both underweight and overweight at times, combating diets that work to those that have run herself into

I truly enjoyed the test that happens

between the ears.

the ground. This has occurred sometimes in an effort to achieve the ideal body and other times to find how she can fuel properly. It wasn’t until she started CrossFit that she 25


people+ lifestyle found the importance of a clean diet and how it must fuel the body in order to perform in workouts. Kelley has come to appreciate the challenges for what it taught her. She says, “What I enjoy the most is showing women that healthy and strong makes you confident. CrossFit isn’t just for guys or athletes or muscular body types.” Ten years later, her experiences have only made her stronger - mentally, physically and now as an educator. “It’s easy to get sucked into the fitness world and focus all of your time on training and traveling to compete,” Kelley says. Not just because it is fun, but because the more you learn and the more you succeed the more addicting it becomes. As much as she loves being an athlete and coach, today Kelley wants to spend quality time with her family and friends “as much as possible”. In the upcoming year, she wants to sacrifice less of her family time and concentrate on developing her skills as a coach and business owner instead of training as an athlete. She has already checked a large goal off of her list by expanding and relocating CrossFit Gambit to a now over 24,000 square-foot facility. Specifically, Kelley and co-owner/husband, Andrew, want CrossFit Gambit to be a catalyst in spreading the message of CrossFit to the masses and expose more people to the constantly varied workouts in the St. Louis area. The idea of CrossFit is easily misinterpreted to the majority of people, as they relate CrossFit with extremely heavy weights, intense workouts, and the eight pack of abs associated with the

sport’s professional athletes. Kelley’s biggest piece of advice for first timers is to simply try it out and then give it more than one try. “Grab a friend (or come make friends) and commit to a month of CrossFit programming in order to get an accurate experience - then make your decision,” Kelley says. CrossFit has always been adaptable to any level of fitness even though the face of the sport has changed and will likely continue to develop. From the days of Kelley’s basketball shorts, tall socks, and shin-guards, to prescribed workouts of specific weights, to now adjusted and scaling to suit any skill-set and age, the wardrobe has evolved as much as the person. Kelley is working to educate people on discovering their own strength and the reason why so many CrossFitters are changing their lives for the better. Without her parent’s endless support and her husband’s encouragement to constantly push her limits, Kelley would not have been able to create the community she has in St. Louis. Kelley acknowledges she took a huge risk, but that risk has paid off. “I’ve found what I want to do for the rest of my life. This is where I belong and I’ve never been happier,” Kelley says. She is proof that if you’re willing to put in the work and take some crazy chances, anything is possible. “It’s a supreme feeling to live a life where you are truly happy and content with yourself. I can honestly say I am proud of myself and hope I can inspire others to do the same - to live a life with a purpose they believe in.”

CrossFit Gambit was recently relocated into a brand new 24,000 square-foot facility.

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As you can see, during our photoshoot Lucca was feeling left out, so we had to bring her in for her close up.

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health+ wellness

REST DAY BRAGS by CHRISTI BETH ADAMS RRCA Certified Coach Mother Runner

A

s runners and athletes of all types, we’ve grown up with the “no pain, no gain” message that pushing ourselves to go hard and fast 24/7 is the hallmark of a dedicated athlete. Brownie points for putting in the work when the “other guy or gal” isn’t. But that’s old school mentality and if you haven’t already heard, rest and recovery is the name of the game when it comes to making physical gains. Newsflash: You don’t gain fitness while running or working out; you gain fitness during recovery. We tend to place an emphasis on our hard workouts assuming they are the most important days of training, but a day off is what your body needs to make the magic happen. Micro tears in muscles repaired, inflammation quelled, hormones balanced, nutrients replenished - the list goes on. To build fitness, you have to give your body time to heal. Taking time off from running is just as important as the miles you log. But all off time isn’t created equal. If you want to maximize your recovery so that you can come back feeling strong and reenergized, you need a deliberate approach. It’s no surprise that sleep needs to be a priority. If you want to maximize your body’s 28

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ability to rejuvenate, be sure you’re coupling those days off with an early bedtime. Obviously, being intentional about your sleep habits throughout your entire training cycle is imperative so don’t work your ass off and then skimp on the sleep. Another way to step up your rest and recovery game is to pay attention to other stresses on your body. If you put in a marathon day at work or decided to hit the town because you had the extra time from not working out, you’re not respecting the rest day. If you’re increasing your time sitting at the computer or on social media, you’re simply trading the physical stress of that day’s workout for emotional stress. On your next scheduled rest day, take it next level and legit relax by minimizing other emotional and physical stresses within your control. If you’re the type that can’t wrap your head around how doing nothing can make you fitter, take an active approach

to your day off. Take the block of time you would normally run or workout and schedule a massage or check out a vinyasa yoga class that focuses on stretching. Wear compression socks to work and drink water like it’s going out of style. If you’re competitive, show the world how you can be the best at taking a rest day (I see you, @restdaybrags). We ask so much from our bodies and if you expect yours to keep answering the call to go faster and longer, be sure you’re listening to what your body is telling you. Go hard when it’s time to go hard. Go easy when it’s time to go easy. And when something feels a little off or you’re exhausted or you’re simply preparing yourself to add workload the following week, take the rest day. And when you do, brag about it.

65% 5%

The average boost of speed increased when athletes got an extra two hours of sleep. https://www. sleep.org/ articles/howsleep-affectsathletes

The average number of all runners who are injured in a given year due to a lack of rest. http:// chaserunners. com/commoninjuriesmarathonrunners

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75% The average number of Americans that are chronically dehydrated. Although many people drink about eight servings of hydrating beverages a day, this is typically offset by the amount of caffeinated beverages, alcohol and high sodium diets. Survey of 3003 Americans, Nutrition Information Center, New York HospitalCornell Medical Center 29


health+ wellness

with DR. JUSTIN KELLY CLAYTON PERFORMANCE AND WELLNESS

What conditions do chiropractors treat? Chiropractors treat many conditions ranging from low-back pain, headaches, and scoliosis to subacromial bursitis and patellofemoral pain syndrome. We treat more than just the spine and help with injuries of all types ranging from nerve problems to intense muscle soreness.

Is chiropractic treatment ongoing? Chiropractic treatment is similar to maintenance on your car. If something is seriously wrong, you may need regular care often. If your body is generally healthy and injury free then you may only need chiropractic care every couple of weeks, similar to an oil change. Everyone is different so there is no general answer, but if you do regular maintenance on your car (oil, body, wash, etc.) it will typically run better.

What is myofascial release? Myofascial release is a hands-on therapy treating muscle to reduce pain, decrease muscle tightness, improve mobility, and improve blood and lymphatic circulation through working with the myofascial system, which is essentially the connective tissues of the muscles in the body.

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Are there any side effects? Chiropractic practices are generally a very safe treatment option but occasionally new patients may experience mild soreness or headaches. After your very first chiropractic treatment, you might also experience flu-like symptoms. The mild cold and flu symptoms arise due to what is called toxic release. This is a positive sign that your body is responding accordingly to treatment though. Surveys suggest that in every 100 patients who seek chiropractic treatment for the first time, 20 of them experience this effect. If you have ever experienced this and never got to know what it was, then today is your lucky day.

What are the common chiropractic techniques? Common chiropractic techniques include Diversified, Gonstead, Cox flexion/distraction, and Thompson adjusting techniques. Although not generally considered chiropractic, I often use soft tissue therapies such as Graston technique, ArthroStim/Percussion therapy, active release technique, and cupping.

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RACES + EVENTS

MAY JUNE

Event dates are subject to change. Check local websites for final dates, times and locations.

FEATURED EVENT MAY 5/11/19 Health Hustle 5k Run + Walk Places for People racesonline.com Tower Grove Park 5/11/19 Karen for a Kause 5k karensfoundation.org St. Charles, MO 5/11/19 Girls On The Run 5k Girls On The Run girlsontherunstlouis.org Downtown, St. Louis, MO 5/12/19 Mother’s Day Yoga Move by BJC St. Louis, MO 5/12/19 Mother’s Day Zumba Move by BJC St. Louis, MO 34

5/12/19 St. Louis Mother’s Day 5k Missouri Runs missouriruns.com St. Louis, MO 5/18/19 Pathway To Hope 5k Troy, MO 5/18/19 Bark In The Park 5k Forest Park 5/18/19 Broken Spokes Brew Ride 14M, 28M, 53M Recess Brewing 5/18/19 Armed Forces Day 5K 2M, 5k Jefferson Barracks Park

5/19/19 Make Tracks Through the Zoo 5k stlzoo.org Forest Park

5/25/19 Run 4 Rescued Retrievers 6k, 1 Mile Creve Coeur Park 5/25/19 Weldon Spring Trail Series: Lost Valley, 4M, 12k Weldon Springs 5/25/19 Marissa Rec Rustic 5k Marissa, IL 5/27/19 University City Memorial Day Run, 5k, 10k ucitymemorialdayrun.org University City

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Submit your events for the next issue to stlouisfitmagazine@gmail.com to be included.

JUNE 6/1/19 Polestar Mini Experience Kate Strozak Education 314 Pilates St. Louis, MO 6/1/19 Heart to Heart 5k, 10k Creve Coeur 6/1/19 Live Your Best Life Fun Run 5k Troy 6/1/19 The Sweaty Pig 5k Lake St. Louis 6/2/19 Tour de Wellness Trailnet trailnet.org St. Louis, MO 6/2/19 Indoor Triathlon Carondelet Park Rec Complex St. Louis, MO

6/2/19 The Big Run 5k Lakeside Park

6/22/19 Superhero Hustle 1M Wentzville

6/8/19 HW! 2K Fitness Event HealthWorks! Kids’ Museum hwstl.org St. Louis, MO

6/23/19 7th Annual Head for the Cure 5k Virtual Run Events St. Louis, MO

6/9/19 Race 13.1 St. Louis Race 13.1 race131.com St. Louis, MO

6/23/19 Flamingo Day 5K & 10K! Head for the Cure headforthecure.org Forest Park, St. Louis, MO

6/16/19 Go! St. Louis All American 5K gostlouis.org Kirkwood

6/23/19 Rookies and Rock Stars Triathlon 400m S, 15.8M St. Peters

6/21/19 St. Louis Barre Crawl Consuming Kinetics Dance Company kcdc.org St. Louis, MO

6/28/19 GORUCK Heavy Challenge GORUCK goruck.com St. Louis, MO

6/22/19 Seize The Day 5k Kirkwood Park

6/29/19 The Macklind Mile Macklind Mile headforthecure.org St. Louis, MO 6/30/19 Pride 5K/10K stlouisfrontrunners.org Tower Grove Park 6/30/19 Maggiano’s 5k Wish Dash Maggiano’s racesonline.com St. Louis, MO

FEATURED EVENT M A Y / J U N E 2 0 1 9 ST. LOU I S FIT M AGAZINE

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An Entrepreneur’s Edge

M

att Pennell has learned to create his own path. In his younger years, Matt had a love for sports and surrounded himself with motocross, football, baseball, and roller hockey. Sticking to his roots and the loving support of his parents played a major role in his success, however, growing up in Jacksonville, IL, Matt experienced his first injury during one of his first jobs working for a moving company. “I lifted a heavy box the wrong way, hurting my back pretty bad. It was a wake up call for me.” Matt explains. After countless visits to multiple doctors who couldn’t seem to help, Matt finally found relief from a Logan University graduate. His back finally began to heal again and he learned the important tools to recovery. “As my back healed, I really started to think about becoming a chiropractor as a career,” Matt admits. Enrolling at Logan University in the spring of 2012, Matt soon received his Doctor of Chiropractic Medicine along with his Bachelor of Science in Life Sciences and a Masters of Science in Sports and Rehab. Matt says, “I believe one of the main keys to success is investing in great mentors and making connections.” Through a mutual friend in St. Louis, Matt was introduced to his biggest mentor and future colleague, Dr. Mike Murphy of Performance Chiropractic. “I admired how Dr. Murphy operated his office. He was patient with clients and everyone felt like family,” Matt explains. He believed in Dr. Murphy’s practice enough to pay to be a client himself. Dr. Murphy and Matt stayed close through Matt’s schooling and often connected through email, shadowing, and speaking at organizational events together. After graduating in 2015, Matt found a place with Dr. Murphy at Performance Chiropractic despite originally not having a space for him. “They felt I was a great asset to have and wanted to make it work,” Matt remembers. Along with Dr. Murphy and others, Matt leads as an independent contractor, where each team member brings in personal clients but trusts each other to cover if unavailable. The whole team works together to help athletes from Washington University, Lindenwood University, and the St. Louis Blues hockey team. Dr.

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by BRITTANY PHELPS AND LINDSAY MILLER photos by IAN AND KELLY PRATT Murphy has been the Blues’s chiropractor since 1995. “I remember I would go to the games with Mike and just sit in the stands waiting for my call to come help - finally that call came,” Matt says. It was a dream come true for Matt to finally work with a professional sports team. His opportunities seemed to come from waiting for the right time and the right moment. Matt feels it’s important to enjoy each step of the journey in order to truly appreciate the success of each achievement. “One of the hardest things I’ve had to do is build my patient base,” Matt explains. Building relationships takes a lot of time and hard work. Matt took all the meetings he could get, went to as many events as he could, and put himself out in the community just hoping to make a connection, which Matt now sees as simply part of the job. Matt has faced his own struggles along his way though. He remembers, “I failed my first set of boards, mostly because I let my outside life get in the way.” Matt learned from his mistakes though would pass his tests on next attempt. Making mistakes, having little money, and no patients tested him within his first year as a professional. “My first month, I made a little over five hundred dollars,” Matt recalls. Within the following eight months it was only nine hundred dollars, so Matt admits his rent and total bills required him to invest in credit cards. Learning from his own mistakes and struggles seems to be a pattern with Matt. “Start small, keep the future in mind and be smart about your money, because it can all appear so easy to spend but you only end up paying for those same things years down the road. It’s worth the outcome to be smart with your investments,” Matt suggests. He spent all his free time going to events, networking with locals, and recognizing the importance of a loyal client base. “Work-smarter-not-harder, I like to say.” Eventually, Matt’s hard work paid off in the form of an amazing group of clientele. He attributes much of his success to the help and advice of his mentors. Matt’s gratitude for his own advisors turned into an easy transition of developing a podcast that would connect others to possible mentoring. Matt’s podcast, titled, “The Entrepreneur’s Edge Podcast,” began in 2018. “I had the idea to showcase other people’s failures on their way to success because so often we only highlight achievements, which makes it easy to forget the amount of work and the real journey that goes with them,” Matt says. During the first week, the podcast only had ten downloads, but Matt says he was ecstatic for those ten downloads. “The fact that anyone listened at all made me feel great!” Matt admits. Today, the podcast has over 2,500 downloads. Matt enjoys the connection during interviews and says “getting in-depth” brings two people closer by the end of the segment. Tying the knot last year with his new wife Sam,

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who worked between the two cities of St. Louis and Dallas, TX. Interestingly, Sam’s boss discussed with Matt the idea of moving to Dallas and opening a practice. “I’m happy here and love my team, so my immediate answer was ‘No’,” Matt explains. But after some thought and conversations with Sam, the idea weighed heavier on the future of his business opportunities and the stability of his family. Matt knew the move should not rest solely on the money but more happiness and more success. “As hard as it was to tell Dr. Murphy I’d be leaving, I knew this was the right decision for me and my wife, for our future,” Matt admits. “St. Louis has supported me and I feel connected here, however, I knew I could bring something new to Dallas.” Matt’s goal is to take his experiences in St. Louis and instill those important morals in his new journey and business. Matt will continue to share his podcast full of real success stories in hopes of inspiring others to chase their dreams. Excited for this new beginnings in Dallas, Matt looks forward to being present with his family and growing a patient-first mentality. “It’s hard to leave the people who helped me get where I am, but I know they will always be there for me,” he says. There is no doubt Matt will achieve great things in Dallas as he did in St. Louis while carrying a proud education from a city he will surely miss. If Matt could give one piece of advice it would be to figure out your team first and find those who support you and contribute to your success. “Be patient in your process, figure out what you bring to the table and be confident,” Matt explains. Matt has big plans for his new practice and plans to keep St. Louis as a part of his story and future endeavors.

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Profile for Xert Media

May/June 2019 - The Performance Issue  

Kelley Jackson Essig, full body battle rope workout, and easy tips to refuel!

May/June 2019 - The Performance Issue  

Kelley Jackson Essig, full body battle rope workout, and easy tips to refuel!