R3Fitness - St. Louis

04/26/2026

04/09/2024

I once had someone tell me, "Halloween to Easter just isn't a good time for me"....

THAT'S HALF THE YEAR!

But here are more common reasons why now isn’t the best time….

“I just need to lose some weight first before I start working with you.”

“Let me wait until the kids are back in school/out of school then we will start.”

“I have a vacation coming up in 7 weeks, let me go on that and then we can start afterwards, I promise I’m all in.”

I’ve heard a lot of different ways of saying ‘It’s not the right time’.

The truth is….

It never is.

Your need for absolute certainty and for the conditions to be perfect is holding you back.

What’s important to know here.

Is that not being ready, or still having a lot going on in your life is not a “problem”.

It means you’re human.

It’s natural to find ways not to do something that is just outside of your comfort zone.

But when I look back at all my most successful clients.

They all started before they were ready.

They knew that feeling is actually growth about to happen.

That is exactly what we are here for.

Having a coach by your side every step of the way is best when you ARE busiest.

We can help you stay motivated and accountable.

Plus, if you can learn how to do it when you're busy, you can definitely do it when you're NOT.

Wether it's your health, or that hobby you want to start, or that dream job you want to take, please just know it's never going to feel like the "right time", you just have to commit and take action then things often magically fall in place.

04/01/2024

Feeling stuck in a rut with fitness and diets? 🧗‍♀️ You're not alone! Let's introduce you to Lauren, the superstar at R3 Fitness, who once felt just like you. Tired of failed diets and workout plans, she gave us a shot.

At R3 Fitness, Lauren discovered her groove with our personalized approach tailored to fit her life. She overcame the plateau she'd been stuck on for 6 months, gained confidence, and transformed both inside and out! Thanks to our dedicated coaching and community support, she's crushing goals and shattering barriers. 💪

But hey, don't just take our word for it; dive into Lauren's inspiring story and learn why R3 Fitness isn't your average gym. We're all about long-term success, not quick fixes. If you're ready to break free from the same old routines and embrace real change, it's time to jump on board. ✨

Your fitness journey isn't finished; it's just gearing up for the next exciting chapter. Start scripting your story today at R3 Fitness! 👊

03/12/2024

Did you know that a good warm-up not only gets your core temperature rising but also improves the range of motion in key areas like your upper back, ankle, and hip? It's like the prelude to the symphony that is your workout, setting the stage for what's to come. 🎵

But remember, it's not about spending tons of time warming up. It's about being efficient and intentional with your time. Researchers have found that an active yet not overly intense warm-up can significantly improve your performance. It does this by ensuring your muscles are well supplied with oxygen while reducing the risk of injuries

So let's make our warm-ups short and purposeful. Let's not just move, but move with intention. Because every step we take is a step towards progress, towards our goals. And remember, it's not about how fast you go, it's about keeping on going. 💯👊

03/09/2024

At our gym, we believe in meeting you where you are. Each one of us has unique strengths and struggles, and our fitness journey should reflect that. We know that pushups can be challenging, and that's okay. That's why we've adjusted our programming to better suit your needs. Instead of overwhelming sets of 10 or 20, we're focusing on quality over quantity. We encourage sets of 5, or even just a "good set of pushups".

Why? Because we believe in progress, not perfection. We believe in fostering a community where everyone feels seen, understood, and empowered. So, let's leave behind the unrealistic expectations, the frustrations, and the feelings of inadequacy. Let's focus on what we CAN do, and celebrate every. single. victory.
💖

No more feeling out of place. No more feeling overwhelmed. Just real workouts for real people. Ready to join us? Drop a 💪 below and let's get started on this journey together!

02/29/2024

🎙️Just had an incredible time discussing the mental side of training on a recent podcast episode! 🧠

It's not just about the physical, but also about the mindset. We've all been there - starting out with a bang only to find ourselves fizzling out after 6 weeks.

At R3 Fitness, while we offer training and nutrition coaching, what truly sets our program apart are the guidance, accountability, and support to keep your spirits high throughout your fitness journey.

Remember, there are over 160 hours that you're not at the gym each week. That's a lot of time to overthink, fret, and doubt. These are the times you need a coach...

But I don't want to spill all the beans here... Head over to the podcast to hear more about our approach and how we're transforming fitness into a lifestyle of empowerment and growth. 🚀

Remember, it's not about societal standards, it's about your individual progress and self-care. 💪🌱

Stay tuned and let's continue breaking boundaries together!

So, you want to be fit, huh? Perhaps you've tried a thousand things but nothing seems to stick. Turns out, there's more to sustaining fitness motivation than...

02/23/2024

Last week before we left on vacation, someone asked me to write an article about supplements...

We've always kind of shied away from the topic as we think whole foods are best.

But we've seen some crazy stuff out there...

I've seen supplement regimens with nearly 20 supplements! 😮

Not only is that expensive, but it's also hard to stay on top off.

Here are my top TWO bang-for-your-buck supplements for women over 50 (with 2 bonus supplements).

1. Total Bone Supplement for strong bones 🦴
2. A Multivitamin to support your health every day 🛡️
Bonus #1: Fish Oil Supplement for a happy heart ❤️
Bonus #2: Blood Sugar Management for maintaining balance 🍊

Head to our latest blog post for more details on these life-enhancing supplements, and let's keep those vitamin shelves simple yet impactful!

https://www.r3fitnessstl.com/blog-1919/b/supplements-for-women-over-50

02/15/2024

How many calories do you need to lose weight?

Recently, a client of mine started counting her macros. In the middle of our chat, she paused and asked, "Isn't 1700 calories too much?"

Blink. Blink. No, it's actually very low!

After our session, she logged a typical day's food intake and realized she was consuming nearly 2400 calories! 😲

So, 1700 would put her at losing over a pound a week, which is very fast.

This is not an isolated case....

We see this often at the gym - women believing they should be eating around 1000-1200 calories.

But here's a fun fact: 1400 calories is the recommended caloric intake...for....a..... FOUR YEAR OLD CHILD! 😮

Starting a weight loss journey isn't about setting unrealistic goals or punishing ourselves with starvation.

It's about understanding our bodies and fueling them correctly. 🥦🍎

Often, we tend to start with our caloric intake as low as possible, hoping for quick results.

But remember, the aim is sustainability.

If you can't see yourself eating the same way 6 months down the line, you're probably going down the wrong path.

It's better to start high and gradually lower if needed. That way, it's easier to stick to our plan long-term. 💡🔑

So let's challenge ourselves today. Let's be realistic, understand our bodies and nourish them well. Because you, yes YOU, are worth every bit of self-care and love. ❤️💫

Stay strong, stay nourished, and keep shining. You've got this! 🌟💪

P.S. If you're interested in counting macros, I put a little guide on our website: https://www.r3fitnessstl.com/blog-1919/b/how-to-count-macros

02/13/2024

📢Your progress is not just about you!!📢
Your:
🟢Discipline
🟢Confidence
🟢Self-control
🟢Peace
🟢Lifestyle
🟢Energy
IS contagious!!

Keep up the hard work! It does not go unnoticed.