Blue Ocean Fitness

Blue Ocean Fitness

Specializing in Strength Training for adults 40+ who want to live a strong & healthy life since 2011. Without hesitation, my answer was NO!

Our Story:
After being involved in fitness for nine years, I became increasingly frustrated at the poor standards in the industry. In my experience, working in both large and small facilities, I realized that all too often sales numbers were more important than member results. One day while sitting at one of these big box gyms, I asked myself if I would ever feel comfortable sending my mother (who

Operating as usual

Photos from Blue Ocean Fitness's post 12/05/2023

Wanted to give a big shoutout to everyone who made it to the gym 8 or more times in November!
It’s so important to carve out some time for yourself to move your body during this busy Holiday season!

I can’t wait to see how many names we can add to our Frequent Sweaters Club in December!



Nothing makes us happier than seeing our clients succeed while working to be the best version of themselves!


I get this question fairly often…

“Are ___ high protein?”
“What makes something high protein?”
“How much protein does something need to be in order for it to be high protein?”

Like most topics, my answer is… IT DEPENDS.

There isn’t a standard definition of what makes something high protein. Because it’s good for marketing, food companies will slap it on labels or imply that foods are high in protein when that couldn’t be further from the truth (at least in my humble opinion).

How I define high protein…

Any food where more calories come from protein than from carbs or fat.

This is by no means a perfect answer but it will get you in the ballpark.

Yes, this means you’re going to have to do some math. Here’s what you need to know…
1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat = 9 calories

In other words, for a food to have more calories coming from protein than from carbs or fat, the food needs to have more grams of protein than carbs and at least twice as many grams of protein than grams of fat.

When you start to look at food labels, you’ll see that this isn’t as easy as you would think. That’s why so many people are deficient in protein which is a problem because protein is essential for rebuilding and repairing muscle tissue.

It’s also good because it helps to leave you feeling more full.

And if you still aren’t sold, the body burns more calories when breaking down protein for digestion compared to other macronutrients.

What this means is, regardless of whether you want to build muscle, lose fat, or both, protein is your friend.

How much protein should you aim for?

Once again, that depends…

Look on your inbody assessment and find the Lean Body Mass near the top. We recommend one gram per lb of lean body mass. Take that number and divide it based on the number of meals you eat in a day. This gives you your target.

***Keep in mind this number is based on being at an optimal level, not the bare minimum.

Peanut butter- 190 calories, 7g protein (28 calories). 8g carbs (32 calories), 16g fat (144 calories)
Quest chips- 150 calories, 18g protein (72 calories), 5g carbs (20 calories), 6g fat (54 calories)
RX bars- 210 calories, 12g protein (48 calories), 23g carbs (92 calories), 9g fat (81 calories)
Whey protein- 120 calories, 20g protein (80 calories), 8g carbs (32 calories), 1.5g fat (13 calories)

Beef / pork loin (preferably leaner cuts)
Low-fat cottage cheese
Plain greek yogurt


Here’s a great stability ball core exercise that is kind of like a plank but with a little extra challenge. Give it a try if you want to mix up your core strengthening!



Want to build functional strength that will help you move better in everyday life?

If so, don’t skip this video! The “sit to stand” is a great total body exercise appropriate for all levels of fitness!


If you want a simple and effective stretch to work magic on the hips and hamstrings, look no further...

Give it a try. You'll thank me later!


The shoulder capsule is a ball and socket joint meant to move in all different directions. To keep the shoulders healthy and functioning properly, it’s important to keep that joint strong and mobile.

Here’s one way we do just that…


Want a great stretch to improve your overhead range of motion and loosen up those shoulders and upper back muscles?
Look no further! Check out the video if you want me to spill the tea…


Want to strengthen your upper body so you can put the suitcase in the overhead bin with ease, lift boxes off a shelf in the garage, and have the strength to do the things you want to do in life?

Then check this out...


Want to get a more effective hamstring stretch?

Watch this to learn our 3 best tips...

Photos from Blue Ocean Fitness's post 10/20/2023

Where were you on Sunday, June 26th, 2011?

I remember the day well…

Driving back from the Perform Better Summit in Chicago I called my mom…

“Mom, I’m going to quit my job & open a gym”.

No I didn’t have a location.
No I didn’t have a business plan.
And no I didn’t know the first thing about running a business.

What I did know, or at least believed, was that if I out-worked others and simply focused on taking care of the clients it would all work out.

Fast forward a few months and Blue Ocean Fitness opened its doors as a one-man show with 6 clients in a 1,000 sq ft hole-in-the-wall with ripped up, nail polish-stained carpet.

It’s been 12 adventurous years…

12 years of sweat, smiles and sarcasm.
12 years of working with amazing people.
12 years of meeting gym owners, many of whom are some of my closest allies.
12 years of lessons learned and experiences that have forced me to grow and that have made me better.

This Kareem Abdul-Jabbar quote perfectly summarizes how I feel about personal training & the gym business…

“Through basketball I found my superpower. My power wasn’t in being a great player but in loving something enough to work hard at being better.”

Since that sunny June afternoon in 2011, we’ve expanded twice and those 6 original clients turned into 360+ spread over 2 locations with 2 more about to open (shoutout to Alloy Personal Training and a bright future together).

And our one-man operation has turned into 15 amazing team members all inspired to help others.

To this day, I still get excited about the work we do and the people we serve!

Thank you to everyone that’s played a part. I genuinely feel lucky to do something every day that doesn’t feel like work.


Based on research from one of the world’s leading spine & low back pain expert Dr. Stuart McGill, there are 3 specific core exercises that are most effective for helping prevent low back pain.

You could perform these every single day if you like.

What is unique about this specific combination of exercises is that they target the core from the front, side & back which means you're strength from all different sides around the spine which increases core stability.

This is something you could do every single day. To keep things simple, you could perform one set of each or you could perform 3 sets of each decreasing the repetitions with each set from 6 reps, then 4 reps, then 2 reps.

Ultimately the important thing is to find what works for you. Here are some nuggets for each movement…

Curl up- Not a crunch. We don't want to flex the spine, we want to limit motion from the spine. Drop one foot. Hands under low back to work as pressure sensors to ensure you don't round back. Brace your core. Pick head up slightly off the floor & hold for 10 seconds. Hold is most important part. This is all about stability. We want to get the muscles to kick on & lock the spine in place. Tuck your chin if you feel tension in neck. Repeat for 6 reps.

Side plank- 10 second holds. Repeat for 6 reps. Can perform modified which means from a kneeling position or from a full side plank position with the leg straight.

Bird dog- 10 second holds. Repeat for 6 reps. Slowly come back & touch your fist to the knee. Focus on no motion at the low back. The biggest mistake here is when people take their arm and/or leg too high resulting in excessive extension in the low back.


Great hamstring strengthening exercise that is especially perfect for when you're traveling or don't have access to any equipment!


Do you floss?
Not your teeth silly, I meant your spine...
If not, check this out. It's great for the shoulders.

Photos from Blue Ocean Fitness's post 10/07/2023

Time to celebrate!!

We know you’re busy.
We know it’s not always easy to convince yourself to show up.
We know there are plenty of other things you could be doing.

But we also know that getting to the gym is one of the absolute best things you MUST do for yourself.

That's exactly why we created the "Frequent Sweaters Club" which is for anyone who shows up 8 or more times in the month.

Congrats to everyone who made it last month and we look forward to seeing even more names on this list in the month ahead!


Here's a great core exercise that forces you to stabilize the core while moving at the hips.


Want to get the hips firing and moving better?

Give this stretch a try. The real magic takes place with the isometric press so grab some popcorn, sit back and take it all in...


Here are some tips to perform the single arm overhead press correctly and minimize any chance of getting hurt.


Here's a simple stretch that's great for most people but especially anyone that spends extended periods of time sitting behind a desk...


Want a great core exercise that will help you improve in golf, tennis, pickleball, and pretty much every other daily activity?

Look no further...


When it comes to improving flexibility, this is tough to beat because it hits both the hips and shoulders, two of the most critical areas we need to focus on in order to move better!

Want your business to be the top-listed Gym/sports Facility in Chesterfield?

Click here to claim your Sponsored Listing.

Videos (show all)

We love our client reviews!#ChesterfieldMO #STLStrong #PersonalTrainer #Fitover40 #Fitover50 #stlouissmallbusiness #blue...
Do you sit much? Duh… we all do!In that case, this is something we suggest throwing into your routine. Your shoulders an...
Everybody watch out, cuz I’m about to conquer this day! #blueoceanfitness #gymhumor #gymmemes #fitnessmemes
I get this question fairly often…“Are ___ high protein?”“What makes something high protein?”“How much protein does somet...
Here’s a great stability ball core exercise that is kind of like a plank but with a little extra challenge. Give it a tr...
Want to build functional strength that will help you move better in everyday life?If so, don’t skip this video! The “sit...
Want a challenging exercise that strengthens both your core and upper body?If so, check out the incline plank row…#techn...
Here’s a great core exercise to throw into your routine that teaches you to stabilize your core while extending the hip....
Need a simple and effective lower body strengthening exercise that doesn’t require any equipment and perfect for days wh...
Want to improve your squat technique and reduce the chance of knee pain during your workouts?Well improving your ankle d...
If you want a simple and effective stretch to work magic on the hips and hamstrings, look no further...Give it a try. Yo...
The shoulder capsule is a ball and socket joint meant to move in all different directions. To keep the shoulders healthy...




161 Long Road
Chesterfield, MO

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 5pm
Saturday 7am - 12pm

Other Chesterfield gyms & sports facilities (show all)
World Class Performance Training World Class Performance Training
717 Crown Industrial Court, Suite N
Chesterfield, 63005

Training people of all ages, sports, activities, levels, and intensity to raise their game and achieve their potential.

Inertia Martial Arts & Fitness Inertia Martial Arts & Fitness
620 N Woods Mill Road
Chesterfield, 63017

Traditional Chungdokwan Taekwondo Instruction 🥋. Korean karate fun for all ages!

Weber Strength Weber Strength
3058 Clarkson Road
Chesterfield, 63017

Personal Trainer at Life Time West County-Chesterfield, MO - Strength, Weight Loss, Powerlifting - ACSM-EPC - Virtual and In-Person Training

Jazzercise Chesterfield Jazzercise Chesterfield
13399 Olive Boulevard
Chesterfield, 63017

Jazzercise is the original full-body dance workout blending cardio, sculpt & stretch.

Momshell Method Fitness, LLC Momshell Method Fitness, LLC
Chesterfield, 63017

We help busy moms build⌛️figures without giving up their fave foods using our Metabolic Reset System

Strong Human Fitness Strong Human Fitness
Corporate Plaza Building 14528 So. Outer 40 Rd
Chesterfield, 63017

Bret Kliethemes and Strong Human Fitness offer private and semi-private personal training to help in

Row House Row House
2-4 Clarkson WIlson Center
Chesterfield, 63017

Home of the low-impact, high-energy rowing workout. Rowing activates more than 85% of your muscles, r

140 Long Road, Suite 121
Chesterfield, 63005

The coaches at HI-NRG focus on building confidence & athleticism. Our mission is to inspire an “I CAN!” attitude & a life long love for healthy movement. HI-NRG’s fun atmosphere and enthusiastic, encouraging coaches are our trademarks.

House of Pain Gym Chesterfield House of Pain Gym Chesterfield
17017 N Outer Forty Road Suite 172
Chesterfield, 63005

Bringing back the old school, hard core gyms. Self Made. Iron Willed.

Title Boxing Club-Chesterfield Title Boxing Club-Chesterfield
1695 Clarkson Road
Chesterfield, 63017

TITLE Boxing Club’s fun group classes deliver the amazing results of boxing, minus the combat, to strengthen your body from head to toe. First class FREE!

Assault Fitness Assault Fitness
16625 Swingley Ridge Road
Chesterfield, 63017

"Taking aim at your goals!"

Life Time West County-Chesterfield Life Time West County-Chesterfield
3058 Clarkson Road
Chesterfield, 63017

Life Time West County-Chesterfield is more than a gym, it's an athletic country club.