Propel Fitness Center

Find ways to manage stress. Managing stress will help you manage hormones which effect everything about you, including weight management. The better you manage stress, the better you will be. Here are some examples of things you can do:

Sleep (8-10 hours)

Proper nutrition (Eat enough nutrient dense foods and calories for your body. Undereating is a bad thing)

Exercise (3-4X a week. Be careful though, too much intense training can be a bad thing)

Non-exercise activity (i.e. walking outside)

Favorite hobby (reading, fishing, etc.)

Always remember, don’t blame cortisol on why you can’t lose weight. Find ways to manage your stress and you will manage your weight. Yes, constantly elevated cortisol levels can slow metabolism down but what stressor is the cause and what action will you take to manage it besides a pill?

Meet our newest team member, Jenn! Her focus will be Private Training and Nutrition. Read about her below and message us to get started on a training session with her!

“Let me tell you a little about myself. I was born and raised in Springfield, MO. Once I graduated college, I joined the Air Force working in the medical field. As with most active-duty military, I lived in perpetual fear of my yearly physical fitness test! I constantly struggled with my body and my relationship with food. There were times when my uniform fit nicely and times when I felt stuffed in sausage skin!
After 20 amazing years of serving my country, providing quality medical care for our service members and their families, and lastly as a leader in the medical group, my family & I decided to retire. After retirement, at the age of 45, I decided to take on the challenge of competing in a figure competition. There is nothing quite like the scary yet exhilarating feeling of putting on a teeny tiny sparkly bikini, wearing high heels, hair extensions, a spray tan and then being on a stage with the sole purpose of having people judge me for my body! I learned so much about fitness, nutrition and myself during that process. That training program is when my appreciation for all things nutrition really developed!
Throughout my Air Force career, I was given the opportunity to help shape the careers of my Airmen. I realized that my greatest joy came from helping people grow in their own capabilities and reach goals they never thought they could. Now, as a certified nutrition coach and personal trainer, I can realize that joy again by educating, empowering, and motivating my clients to find their strength, confidence, and freedom within the realm of fitness!”


Jenn

Everyone, meet our newest Class Coach, Serenia! Read about her below!

Hi Everyone! I’m Serenia, and I’m very excited to be coaching here at Propel.

I’m originally from California, but have lived in Missouri since High School. I love the outdoors, so you will always find me hiking, camping, or kayaking with my family.

I have been into fitness for 10 years or so. I started with crossfit, where Shea was one of my coaches. When Isaiah and Shea opened up Propel, I soon switched over and became a member and so happy that I did.

I have been an Esthetician for 20 years now and I love what I do, because I get to help people look and feel good about themselves. I’m excited to be coaching, because I get to continue helping people.

Most of you I already know, some I don’t yet, but I’m excited to be right there along with you guys and be here for you for whatever you need!

Monday morning classes are canceled due to ice. All other classes are on at this point!

We rarely see anyone get the results they want if they don’t focus on setting some type of PR. This could be a new mile time, an extra 2 min on the stairmaster, or a new rep max on a lift. There are multiple ways to go after it.

But, we all know strength training is key to longevity, so are you actually trying to improve on a movement? Are you adding weight, adding reps, etc. or are you just focused on high rep cardio based workouts and seeing what your watch says?

If you don’t have a program that is progressively overloading, then it’s time for you to come in and try us out! First week is free. Message us to get started.

Meet our newest Class Coach and Trainer, Brittanie! Read about her below⬇️⬇️⬇️

“hi guys!! my name is brittanie! i’m so excited to be a new coach here at propel!

a little background about me is that i have been an athlete my whole life, i grew up in a gym everyday. i played just about every sport growing up but stuck with basketball & cross country through high school.

i am now an ICU nurse, a yoga teacher, along with certifications in barre & indoor cycling as well. im a current runner as well. i’m super excited to get to know you all & build relationships with you guys!

as your new coach, i want you to know i am here for you! whether that’s in the gym or outside of the gym. i’m here to share your successes & achievements along with the hard stuff too. i’m here for whatever you need!

i am stoked to workout alongside you guys, let’s push & grow together!!”

For the first time ever, we are running a special on our 24/7 access membership! From now until the end of august, new members will receive 20% off their first 2 months membership. We are a NO enrollment fee and NO contract gym! Message or call us to get started!

Propel Fitness Center We are a Fitness Center devoted to pushing people to their goals and more! We offer Personal Trainin

Remodel is done and space is available for use! Thanks for your patience. Swipe to see before and after.

Attention current members! Due to renovation, the front room will be closed tomorrow, Friday 8/11 from 1:00p until Saturday morning at 7:00a. You will still have 24/7 access to use the back rooms. Sorry for the inconvenience!

We have some exciting news to share, we are expanding our facility again! Please pardon our mess as we make this process as quick as possible. Thank you to all of our members and clients for your continued support! We wouldn’t be where we are without you!

In order to see hypertrophy or gains, an individual must add volume over time. But, you can’t just keep adding more and more and expect to see benefits. Too much volume will impede your ability to recover. This leads to injury and poor performance. The key is tracking your progress and slowly adding more sets, reps, and weight. Pay close attention to how your recovery is. If you feel recovered, then you’ll be able to get the benefits out of your training. If you consistently feel beat up and sore, then your higher volume workout is not allowing you to recover and you need to back off. Never let volume exceed recovery ability. Don’t overtrain.

We are looking to add to our team! Looking for class coaches and personal trainers. If you or someone you know is interested, message us or email [email protected]

What are you doing today to make your tomorrow better? Take care of yourself and your body will thank you. Eat nutrient dense foods. Do resistance training 3-4X a week. Get some cardio in. Stretch and work on mobility. You may surprise yourself with what can happen.

We have the most welcoming environment in the 417 area! We don’t care if it’s your first time in a gym or you’ve been in it for years. Whether you deadlift 600lbs or you just hit 100lbs for the first time. We have members who can run a sub 6 min mile and members who just ran a full mile for the first time. As long as you are willing to work hard and improve, you have a place here with us to celebrate all your PR’s!

We often see people start into fitness because they want a certain aesthetic look. Even experienced lifters still chase it. What many forget, is that your priority should be health. Same reason we say strong over skinny. Your health should be your top priority. Looks will come if you work towards a healthy you! Share for someone who needs this reminder!

>skinny

We love when a group of people are working out together to crush those goals! (P.S. give the KB Overhead holds a shot)

Meet our newest Coach, Amanda! Here’s her bio:

“41 and still growing in fitness and health. 11.5 years ago I saw who I had become and who I wanted to be. Who I knew I was. It didn’t match.

It was a slow journey of food then fitness. Then food and fitness. Then confidence and new chapters. I started with group fitness classes - then personal trainers who helped me one on one - when I wanted to learn what “lifting was” and then CrossFit. 3 years ago I injured my SI joint to paralyzed my right side and knew my journey was shifting again. Not a reason to quit just to change the path. Along the way no thyroid no gallbladder and lots of reasons to throw in the towel.

My chapters at propel have again cemented my love for fitness health and walking my journey strong and brave for new things. I am reminded everyday in my life and watching people find their strong, we are never done. We never arrive and there is always a new page. Somedays I finish first which is still new to me. Somedays I am dead last but it was my best and I am proud of those days too.

I am so stinking excited to start coaching alongside you. Because as a coach I am gonna be there for you but be battling beside you as well. I won’t ask what I don’t do myself. And I want others to see what happens when this changes your life. Because it’s worth every rep every decision and every moment on this side of commitment.”

Contact us for more info!

Are you bringing intensity and being intentional with every set and rep? The biggest factor that sets apart those who are reaching their goals vs. those who aren’t is this, the ones who are making gains are the ones putting forth the intensity needed to see change! They aren’t just going through the motions.

Now, we understand you may have an injury or may just be “off” on a workout. But, be intentional in recovery. Do your rehab. Incorporate deloads often to help heal. Be intentional with it so you can get back chasing your goals!

Want a way to manipulate intensity of a movement? Decrease rest time between sets on an exercise! There is truth in the longer rest you take, the better the strength output you will have. But, another good way to cause more stress to your muscle, is to take shorter rest breaks. Try only 30 seconds instead of 2 minutes. Try and move quicker between different exercises. Pick up the tempo! Too often, we see people take too long of breaks and they lose the intensity and focus.

Now remember as well, there is a difference in training protocol for power/strength vs. hypertrophy vs. endurance. Monitoring time with each style of training will help with the intended goal. Keep in mind your goals when figuring out rest periods and stick to the schedule you set!

Did you know having a high VO2 max can help improve your lactic threshold? Meaning, the more efficient your body is at absorbing oxygen the better endurance and strength output you will have! So, if you’re a lifter and want to see improvements towards strength, don’t forget your cardio! (Note: we force our guys to do cardio here 😉)

Tip Tuesday: FUEL YOUR BODY.

Having nutrient dense foods with the appropriate caloric intake is key for your metabolism and hormones. Sometimes, things like digestive issues, hormone imbalances, cholesterol, etc. can be fixed by simply changing what you eat. Yes, habits are hard to change. But, if you want to make progress, change is what’s needed.

Also, don’t forget it’s important to eat! A lot are afraid to eat too much, and they lower their calories so low that it shuts their bodies down. You see reduced hormones, slower metabolism, brain function and more injuries. Spend more time in a caloric maintenance or surplus, and give your body the nutrients it needs to heal. Your body will thank you!

Hard work, consistency over time, and NEVER QUIT attitude. Amanda has all of that. As well as no thyroid. Yet, she still makes gains. When you’re ready for a change, message us for help!

Not everyone is built the same.

When it comes to the mechanics of certain exercises, there is no one size fits all setup for everyone.

For instance, the Squat – some may find a narrow stance works best but for others they may need a wide stance or to have their feet flared out at different angles.

It also depends on the type of shoes you wear. The type of shoe you wear can help or hinder how you move on a particular exercise.

Make sure you work with an experienced trainer that can help you find the correct set up based on your body and how you move.

We are looking for our next class Coach and Personal Trainer to add to our team! This individual needs to have a passion for helping others, needs to be energetic and outgoing, and live the health and fitness lifestyle.

If you or anyone you know is interested, call, send us a message or email [email protected] to get started!

Talking with a member this morning and it reminded me of something I wrote and just never published. Our member said more than any other goal, she has gained more confidence in her ability to do whatever she wants outside of here than she had before. Before she was nervous about how stable she would be in different movements or nervous of the possibility of an injury and that she wasnt strong enough to do an everyday task. Now she has the confidence to do anything!

Read this link below then comment what's your reason why!

https://propelfitnesscenter.com/what-motivates-me-to-keep-up-with-resistance-training-exercise/

What motivates me to keep up with Resistance Training/Exercise What motivates me? Why do I still do it? Here’s why: I do it so I can carry my kids in my arms or atop my shoulders or pull them in the wagon on walks. I do it so I can give them endless airplane rides and hold them up through the turbulence. I do it so I

If you could only choose 3 movements for one year to achieve your goal of either Fat loss, Strength, or Hypertrophy - would those 3 be enough to meet those goals?

What would those movements be and why?

Comment below ↓

Chime in below ⬇️ with some movements you've been intimidated by that we can help with!

RPE or Percentage Based Training Program’s– Which is better?

RPE, or “Rating of Perceived Exertion,” also called the “how you feel scale” assigns an “effort value” between 1 and 10, 1 being minimal effort and 10 being max effort, to each set performed to help determine how hard you’re working. An example would be for an exercise with an RPE of 6, you should be able to do 4 more reps at that weight.
RPE allows some flexibility in how to approach workouts based on your nutrition, sleep, and stress. It’s also useful for accessory exercises.

Percentage training
It aims to prescribe loading parameters based on a person’s 1RM.
The biggest benefit of using percentage training is that it simplifies the process of determining the load and can be helpful to set goals. You know exactly what weight to do in your workouts which can be very helpful, especially for beginners. This is a way to not let your brain lie to you. You know what weights you are performing regardless of how you mentally feel that day.

Both RPE and percentage training offer their own unique benefits and both are equally as good when implemented properly.