Nate DePalm: DFM Personal Fitness Training

In 2010, 48% of all deaths in the United States were due to chronic diseases preventable by regular

My name's Nate, I'm a NASM Certified Personal Trainer on a mission to use the knowledge I've gained to give people the results they've only seen in day dreams, to show them how great it feels to be in the best shape of their lives. If you're taking your first stab at fitness or if you've been working out for a while but want to see more results out of your time in the gym, I look forward to workin


Here is a passage about the anticancer effects of Broccoli from the book Im currently writing about Meal Prep that I felt compelled to share as it is extremely relevant to the health risks many of us face. Hope you guys find this useful! I'll share the references in the comment section.

" Broccoli has an organic sulfur compound called “Sulforaphane”, which has gotten a lot of attention the lately due to its recently discovered anticancer potential. The Journal of Cancer Treatment and Research has posted a review claiming that Sulforaphane has proven to effectively protect healthy tissues from cancer, then continued with “ Overall, sulforaphane appears to be an effective and safe chemopreventive molecule and a promising tool to fight cancer.” (1). A review from the journal Future Oncology says “Many studies have supported the protective effects of broccoli and broccoli sprouts against cancer” then continues to claim the the chemoprotective qualities of Sulforaphane have been extensively studied then explains that sulforaphane may target cancer stem cells which are responsible for the growth, reoccurrence, drug resistance, and spreading of certain types of cancer within the body (2)."


Nicole got front squats down on her first try!


Client shout out to Rob! We worked on deadlifts today and he was able to hold great form with much more weight than expected! He made it look easy even though we struggled with it at first. Its clear he's been doing his homework. 02/29/2016

How Does Whey Protein compare to Wholefood Chicken Protein? With whey protein reaching an all-time high in popularity, many people are wondering whether whey protein or whole food is a more beneficial source of prote


On the subject of gym etiquette, if you are doing a barbell exercise that doesn't require and entire squat rack (bicep curls, shrugs, rows, ext.), it would be more appropriate to use a fixed barbell ( with a fixed amount of weight) rather than a squat rack.

If you are doing enough weight that you need an olympic barbell, it would be polite to the other gym members to pull the bar from a bench press if there are several empty benches because most gyms have far more benches. If most of the benches are being used, most gyms will have some extra olympic barbells around the weight room that you find some from space and use.

There are some great exercises that simply cannot be done realistically without a squat rack and because most gyms only have a few, the other gym members would appreciate it if you only use them for exercises that require them.

Thanks for reading!


Ill be teaching a nutrition concepts workshop tonight 6:45 - 7:45 at the Schnucks off of Jungermann Rd tonight, as well as every Tuesday evening.

Its completely free for all clients of DFM St. Peters, so I highly recommend all of my clients that havent gone to one show up tonight.

I guarantee you'll learn something new that you can start applying to your program right away.


It's You - Greatest Motivation ᴴᴰ ft. Les Brown

Your life won't change just because the year changed. Life changes when YOU change, so how do you change who you are? Your daily and weekly habits are a great place to start.

Social biases pervade our society at almost every level. Racism, sexism, ageism, and other biases are essentially societal cancers that divert us from our tr... 12/07/2015

Exercises for Sciatica and Lower Back Pain As an initial step, when back pain suddenly strikes, try to relax both your back and your mind; stretching exercises can help reduce sciatic pain.


Boxing program trains patients to beat Parkinson's

High intensity exercise trains the nervous system just as much as the muscles & heart.

Nearly one million Americans are affected by Parkinson's disease, for which there is no cure. But there is a new program using professional boxing techniques...


Daily Life Motivation #8 - Becoming Good at Something

Every great accomplishment is just a matter of conditioning.

VIDEOS EVERY DAY FOR A YEAR! BECOME A MUSCLE PRODIGY! Motivational Life Coaching: 1 On 1 Life Session w/ Jaret ► ...


Laura and I started training so she could get in better shape to perform in a Legally Blonde musical, where she knew that rehearsals would be 4 hours of non stop dancing all while keeping enough breath to sing at the same time. She even had one scene where she had to sing while performing a jump rope routine.

Last friday night I went to see her musical she had been training so long for and It was really awesome to see her do so well with it. She killed it in the jumprope scene, landing all of the double-unders. It made me think of all the training sessions we spent working on that jumprope routine after heavy deadlifts and in-between sets of kettle bell swings, it really made me proud to see her do the routine and make it seem effortless on stage!

I talked to her after the show and not only had she done so well in rehearsal that they made her a dance captain in the production, but she had also achieved her goal of getting down to a size 8 in the process!

Congrats Laura, Im so proud to see you do so well and achieve everything you wanted!


Have a good Halloween!

Happy Halloween Flow 100


I'd like to give a shout out to Emily for losing her first 5 inches off her waist! We started the day with barbell rows and air squats. Have a great day Emily!!


Born To Succeed ► Motivational Video

The human body and mind are miracles. Even if you don't realize it, the amount potential that every person has is far more than most people believe.

Subscribe: Facebook: SoundCloud:



lol Its not just McDonalds either, this is most of our food industry. This is why its so important to read the ingredients list!

What a McDonald's commercial should REALLY sound like...

I. Couldn't. Help. Myself.


What do you think about the face he makes at the very end when they ask him to eat it?

Sign up for our newsletter here,


Eating less doesn't mean eating healthy.


I know that feeling lol. Squats and deadlifts on the same day!

Who else feels like this when they leave the gym after leg day?


I recently finished my nutrition certification! I'm really exited about this one, I learned a lot of really cool stuff. It was a regular thing for me to take pictures of the pages in my text book because they really talked about some eye opening info that really connected all the dots and answered a lot of questions. If any of my trainer friends are interested in a nutrition cert, I strongly recommend Precision Nutrition. Its pricey but the level of understanding I've gained from it is well worth it, as soon as I got into chapter 1 I knew it was a good investment.


Testosterone Nation

Besides what it does for your body, what does training do for you? --


Mistakes aren't failures, they are just a part of the learning process.


This could be a month of us working together answering all your questions and getting you through a plateau, we could to this plus a jumpstart and get even more time training. We have a lot of different ways to set it up, message me for more details!


Yesterday was a sad day, I had my last session with Irene before she moves back to Scotland. It has been really exiting to see how far she's come. It seems like she's exited to step on the scale now and I hope it stays that way when she's off on her own! As of yesterday, she is now 42lbs lighter than the day we first met!

Its been a pleasure Irene, you've earned every pound and I just wanted to give you one last congratulations before you go. I hope everything goes great back home and that we cross paths again one day.


A little motivation after the long holiday weekend! Maddy has been killing it in the gym and now she's enjoying the results! My clients make me proud to call myself their Trainer.


Purpose (Discover Your WHY) - Incredible Motivational Short ᴴᴰ

You've got to keep your "why" in your mind when things get hard.

"My greatest asset is not my physical ability. It is my mental ability. Because when my opponent gives up, when he can take no more pain, I say, what pain? I...


Eric Thomas How Bad Do You Want It Part 2

Have a good week everyone!


Amy having some fun outside!


Dynamic Fitness Management

This is awesome!

Hit like to vote for Rebekka Mason to win an all expenses paid vacation! 03/19/2015

How to Lower Your Blood Pressure Naturally

Getting off of blood pressure medication is a goal I hear quite often. Low fat diets aren't helping. Discover these simple dietary secrets that are effective in lowering your blood pressure in 15 minutes. 03/13/2015

Alert! Corn Syrup Is Worse For You Than Refined Sugar Excessive amounts of sugar in your diet has toxic effects, and processed fructose is far worse than refined sugar. 03/05/2015

Don't Be Fooled by "Healthier" Junk Foods

"Dont be fooled by "healthier" junk food" by Dr. Mercola. I couldn't have said it better myself.


Meg, kicking ass at deadlifts. Last week we struggled to get 1 rep at this weight, yesterday she got 4 reps with perfect form! Congrats Meg! 02/25/2015

How Exercise Can Keep Your Brain Young and Sharp New evidence shows that exercise helps improve cognition and helps fight dementia.


We are only one month into our training and she has already lost 10 lbs and 4% body fat! Congratulations Irene, this is only the beginning!

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

Click here to claim your Sponsored Listing.




3651 N Saint Peters Pkwy
Saint Peters, MO

Other Saint Peters gyms & sports facilities (show all)
St. Charles County Family YMCA St. Charles County Family YMCA
3900 Shady Springs Lane
Saint Peters, 63376

More than fitness, pools & programs - St. Charles Y's cause is strengthening our community!

Boot Camp Challenge Boot Camp Challenge
Olympia Gymnastics Mid Rivers, 248 Mid Rivers Center
Saint Peters, 63376

BCC is group, personal training program created for YOU!

St. Peters Boxing Club St. Peters Boxing Club
Saint Peters, 63376

We are a boxing gym dedicated to teaching the sweet science of boxing. If you want to learn boxing,

Crobyrob Fitness Crobyrob Fitness
Saint Peters

Contact to start bodyweight training and change your life today! Share your stories on this page. Le

Xtreme_calisthenics Xtreme_calisthenics
Saint Peters

Nesta personal fitness trainer DM for coaching/fitness advice

Lyndell Institute Lyndell Institute
4480 South Street Peters Parkway
Saint Peters, 63304

Back to Fitness Back to Fitness
203 S 71 Highway
Saint Peters, 64485

Private fitness center in Savannah, MO

Dahlia-St. Charles Pole Dance Dahlia-St. Charles Pole Dance
S Highway 94, St Charles
Saint Peters, 63304

Your favorite cozy pole dance studio in a convenient St. Charles location inside the beautiful, Duda

Harmony Fitness & Nutrition Harmony Fitness & Nutrition
101 Lindys Landing Court
Saint Peters, 63376

Harmony Fitness provides Personal Training(women only) and Nutrition Coaching to Adult Men and Women.

Spectrum Fitness Spectrum Fitness
2001 Trade Center Drive
Saint Peters, 63376

Spectrum Fitness is focused on individual health through Movement. We specialize in personalized tra

Dani Tillman Fit Dani Tillman Fit
Saint Peters

I coach individuals on how to live a healthy and balanced lifestyle through diet and exercise. I tea

Gonzo Fitness LLC Gonzo Fitness LLC
5991 Mid Rivers Mall, Street Peters
Saint Peters, 63376

Fitness & Health By Women, For Women.