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  • 5 Low-Calorie & High-Protein Dessert Recipes

    5 Low-Calorie & High-Protein Dessert Recipes

    1. Peanut Butter Protein Cookies Ingredients: 1 cup creamy peanut butter 2/3 cup coconut sugar 2 scoops Element Peanut Butter Protein Powder (approx. 1/4 cup) 2 eggs Directions: 1. Preheat oven to 350 degrees. 2. Line a baking sheet with parchment paper and set aside. 3. Combine the peanut butter, coconut sugar, eggs, and protein powder in a large bowl and mix together until the consistency resembles cookie dough. (Some peanut butters can be creamier than others - so if your mixture looks a little too watery, you can add a little more protein powder or, if it looks too dry and crumbly, you can add a little more peanut butter.) 4. Scoop out about 2 tablespoons of the batter and ....

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  • 6 Tips to Make Your New Year’s Resolutions Last

    BY KEVIN GRAY FEBRUARY 2, 2022 6 Tips to Make Your New Year’s Resolutions Last Each year, millions of Americans make New Year’s resolutions. According toa recent survey, the most common goals involve improving fitness and diet, losing weight, and saving money. Each is a noble cause, but another study found nearly 2/3 of people abandon their New Year’s resolutions within a month. It’s understandable: Making lasting changes is difficult. But this year, we’re arming you with six strategies to help you stick to those resolutions past January. 1 REEVALUATE YOUR GOALS One month into the year is a great time to reflect on your resolutions. ....

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  • 11 Dietitian-Approved Tips For Ordering at Restaurants

    11 Dietitian-Approved Tips For Ordering at Restaurants

    11 Dietitian-Approved Tips For Ordering at Restaurants BY KEVIN GRAY JULY 29, 2021 NO COMMENTS SHARE IT: When cooking at home, you control the ingredients. It’s up to you how much oil goes into the pan and how large the portion sizes are. But, it’s a different story when eating at restaurants. Because, while dining out is a fun, social break from eating at home — and one that doesn’t require you to do the dishes — you’re at the mercy of the chef. So, it pays to know a few things before sitting down and placing your order. With a few best practices at your disposal, you can parse the menu, identify common ....

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  • How to Reduce Your Soda Intake—and Why You Should Be Doing It

    How to Reduce Your Soda Intake—and Why You Should Be Doing It

    How to Reduce Your Soda Intake—and Why You Should Be Doing It BY FITBIT STAFF Soda has become a staple in many households as a beverage of choice and unfortunately it may not be your best option. Whether you call it soda, pop, soft drinks, or whatever else, and whatever preference in flavor you may have, eliminating or significantly reducing your intake could be one of the most positive changes you can make for a healthier lifestyle. What’s in Soda, Anyway? Soda’s original recipe, dating way back to the later 1700s, was carbonated water, natural sugar,and other natural flavorings. Yet, in modern times, although some recipes can vary, many brands ....

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  • Fit-Flavors: Healthy BBQ Recipe's

    Fit-Flavors: Healthy BBQ Recipe's

    5 Healthy BBQ Recipes Who said a BBQ has to be brats, burgers or ribs? Webster's dictionary says, “It's a framework on metal or brick, usually with a grill on top, in which a fire is lit and food is cooked, usually outdoors. Also called a barbecue grill.” To me that means I can BBQ anything, including lean proteins, fruits and veggies! Grilling is an awesome way to layer a different flavor on a dish without extra fat. I want you to consider what a healthy BBQ could look like. As a healthy chef, I love to grill but you won’t find me cooking hotdogs or heavy meats. I grill to bring flavor and dimension to my meals, all while creating an experience for my ....

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  • XKM GYM ETIQUETTE\HYGIENE

    XKM GYM ETIQUETTE\HYGIENE

    1. Come to class in properly washed and dried training clothes\gear – Putting on a gi that was not properly washed and dried is quite risky to you and your training partners. Aside from smelling funky, it is a sure carrier of bacteria. If you regularly train in such, you may develop a staph infection, MRSA infection, or ringworm, which your training partners may also acquire. 2. Trim finger and toe nails regularly!!!!! – Before coming to class, make sure you trimmed your finger and toe nails short, regardless whether you’re a man or a woman. You can cut your partner’s skin and eyes with your long nails when you train. You may also injure yourself ....

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  • What Should I Eat Before I Workout?

    What Should I Eat Before I Workout?

    March 22, 2021 3 min read We spend quite a bit of time discussing and educating on what to take AFTER a workout to maximize results. This is for good reason, considering what you take post workout is huge for fitness success … no matter what your specific goal may be. We do not spend nearly as much time educating on what to do BEFORE a workout, which is also important. Should you work out fasted? Should you eat a Thanksgiving Feast? Should you eat carb dense foods like pop tarts? Unlike a post workout scenario, there are no specifics when it comes to what to take or eat before a workout. Many people prefer to workout fasted … meaning they go to the ....

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  • XKM MEMBERS OF THE MONTH

    XKM MEMBERS OF THE MONTH

    FENTON MEMBERS OF THE MONTH January 2021 February 2021 Krista G. March 2021 Austin B. April 2021 DORSETT MEMBERS OF THE MONTH January 2021 February 2021 Kyrah V. March 2021 Maurice W. April 2021 KIDS MEMBERS OF THE MONTH January 2021 February 2021 March 2021 Grace M. April 2021 ....

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  • PODCAST: XKM Owner Steve Sulze with Judice Sports & Rehab

    PODCAST: XKM Owner Steve Sulze with Judice Sports & Rehab

    Podcast Season 2 Episode 4: Steve Sulze On this episode of the show, I am interviewing Steve Sulze, owner of Xtreme Krav Maga & Fitness. Their training programs give people the tools and experience they need to increase their chances of success during a violent encounter and help prepare you for the “real world fight”. When he started his own business in 2007, Steve was faced with challenges at every turn. He persevered through it all and is proud to be helping people stay fit as well as learn self-defense. E-mail:steve@xtremekravmaga.com Website: www.xtremekravmaga.com Facebook: ....

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Martial Arts and Self Defense in Saint Louis

Tim D.

Tim got involved with Krav Maga because on October 1st, 2012, his birthday, he made a promise to himself to change his lifestyle from the sedentary, fast-food laden, pack of cigarettes a day rut he was in to a more healthy and active lifestyle.

 

A little after a month into running and lifting, he found himself becoming bored with it like many others that have switch to XKM. Tim was still motivated, but a lack of variety was frustrating. A quick google search brought up Xtreme Krav Maga & Fitness St. Louis and the rest is history. He was accepted into XKM’s Apprentice Instructor program in February 2014 and was Phase A certified in May 2014 and he hasn’t looked back.

 

“Becoming an instructor has been one of the most rewarding things I’ve ever done, and I love knowing that I’m helping people achieve their fitness and self-defense goals.”

Martial Arts and Self Defense in Saint Louis

Rachel A.

“I joined the 6 Week Fitness Challenge February of 2016, in hopes of getting in better shape for my November wedding. I was very apprehensive to invest since I had been a member at another gym for about 15 years. Even though I have played sports and worked out for the majority of my life, I was scared to be the "new" person. I cannot express enough how happy I am to have committed to the 6 week challenge. It was motivating, informative and fun. Being someone who has always worked out, this program mixed up my whole outlook to fitness and nutrition. I saw results that I haven't seen in years!

 

I think the most attractive aspect of the challenge (and the gym in general) is all of the one-on-one attentionyou receive. You're taught how to properly exercise, as well as, make modifications to prevent injuries. Since the challenge is designed to teach the basics of Krav Maga, it gives working out a "purpose". Needless to say, since I loved the challenge so much, I became a member of the gym, tested and received my yellow belt. 
Overall it's been a great experience I've learned a lot, got in the best shape I've been in ( down 16 lbs and 10 inches) and made some pretty cool friends :)”            
Martial Arts and Self Defense in Saint Louis

Shana B.

Results are in!! I completed 6 Week Fitness Challenge.  I’m down 13lbs and 11.5 inches.  I loved the instructors, they are so dedicated to all of us meeting our goals.  I was so excited to sign up after it was over to keep improving and get in better shape.  

 

The paleo meal plan was a life changer, it helped me learn and understand eating clean. It was a challenge for me to step outside of my comfort zone, but so glad I did because the intimidation was gone right away.  I train regularly now and have more confidence in myself than ever before.            - Shana B.

 

Current Progress: Down 13 lbs and 11.5 Inches

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Martial Arts and Self Defense in Saint Louis