MET-Fitness Blog

Exercise, Nutrition and Health

Member Spotlight: Laura Gerding

Laura Spotlight

Laura Gerding has been training with MET-Fit for the last several years, and is one of our most consistent and dedicated members.  This remains true 28 weeks into her current pregnancy.  It has been a pleasure getting to train Laura during her pregnancy, ensuring that her exercise is as safe as possible for both Laura and her baby.  We are so excited for Laura and her growing family, and are honored that she has trusted us with her health!  Below you can read more about Larua and her experience at MET- Fitness.

  1. Tell us a little about yourself! (work, family, hobbies).

I work on the marketing team at Missouri Employers Mutual. In my free time I like going to metFit classes, trying out a new recipe in the kitchen or planning fun stuff with our five year old, Eloise.

Continue reading

Member Spotlight: Audrey Boyd

20180906 184403 0001

By: Stephanie Clookey

This month's MET-Fit Member Feature is Audrey Boyd. Audrey is a long-time member and a MET-Fit super star. She is always challenging herself and others to up the intensity of every MET-Fit class. Audrey attended MET-Fit throughout her entire pregnancy, and she is currently training for her first olympic weightlifting meet 6 months post-partum. To top it all off, last month she got her first strict pull up! There's so much to brag about when it comes to Audrey, and we are so grateful she’s a part of our community!

  1. Tell us a little about yourself! (work, family, hobbies). I’m 34 and a stay at home mom, have been married to a hottie named David for 12 years and we have 4 kiddos, Gemma 8, Makael 7, Esme 4, and Miller 6 months. I was born and raised until the age of 12 in Mexico (the country), so Central America still feels like home in a lot of ways.   I enjoy running, entertaining, finding new rooms to decorate/update, salsa dancing and wine :)
  1. What brought you to MET-Fitness?My husband and I did some personal training sessions with Mason years ago, so he reached out to us when he first started offering his group classes. We’ve been faithful clients ever since.
  1. What are a few of your personal goals that you hope to accomplish here?I want to continue to get stronger and improve my technique. I’m hoping to compete in my first Olympic weightlifting meet this winter without completely embarrassing myself.
  1. What has been something you've enjoyed about METFitness? I love group MET-Fit training! It’s always a great group of people that push and cheer each other on. Even during a killer workout there are lots of laughs. I’ve met some of my best friends through the group training.
  1. What is something you've struggled with since joining? Overhead stuff!!  I’m still pretty intimidated by snatches. There is so much technique involved and for me there is also a mental battle.
  1. Who is someone who motivates you in the gym? Do you have a fitness inspiration/motivation - if so, who?Oh lots of people! The coaches are huge matter how much I complain! I also really love watching members of the weightlifting team. There is a really wide range of ages (10-50+), and I find them all very inspiring. There’s a lot of talent in that group.   
  1. What is a fun fact about yourself you'd like to share?I’m a Leap Year baby, so technically only 8 years old. #foreveryoung

Continue reading

Staff Spotlight: Stephanie Clookey

Spotlight Pic

Last month we shined a spotlight on one of our awesome members.  The MET-Fit community is made up of a great team of coaches as well.  This month I'd like to introduce you to our newest Exercise Physiologist, Stephanie Clookey.  Stephanie has been an important additon to our staff and I am excited for you to get to know her.  Read her answers to a series of questions below to learn more about Stephanie!

 1. Tell us a little about yourself! (work, family, hobbies). 

Continue reading

Member Spotlight: David Freeze

Poster Maker 1

We're fortuate to have an amazing community at MET-Fitness.  From middle schoolers to retirees, and everyone in between, we have such a diverse and awesome group here.  We've decided to share a little bit about this great group of athletes, members, and clients by regularly featuring a member of our community.


Continue reading

Nutrition is Life

IMG 20180418 120910 568

By: Stephanie Clookey, MS


Continue reading

Week 2: 2/5 - 2/10/17

Way to go MET-Fit'ers!  You've finished week 1 and our baseline workouts.  We'll be retesting these same workouts in 8 weeks.  In the meantime, you'll notice a liitle more emphasis on conditionoing.  While we won't complete the same baseline metcons for several weeks, we will definitely be focusing on elements of those workouts.  You're going to notice a huge improvement in week8...and all along the way!!  Below is our strength plan for this week.  Keep up the great work!


Continue reading

Week 1 Programming: 1/29 - 2/3/18


It's week 1 of our new 8 week program!  This week we introduce all of our power and strength movements.  We will also be introducing both of our benchmark conditionoing workouts.  Do the best you can on these this week, and we'll retest both workouts in week 8!  Below is our schedule for barbell lfts.  Check into the blog each week as we update the schedule.

Continue reading

Our C.O.R.E. Values


I can hardly believe that we’ve been open in our new location for almost 6 months!  The growth that MET-Fitness has experienced in that time has been incredible!  I’m honored to be part of such a great community and culture here.  As we’ve grown, Liesl and I have seen our vision for MET-Fitness grow along with the membership.  It feels like the perfect time to share what we feel makes MET-Fitness so special.

Continue reading

Grand Opening!

grand opening


It has taken me a few days to write about our grand opening because I’ve been at a loss about what to say.  Second only to our opening day, Saturday was the most exciting day of my professional life!  We were fortunate enough to celebrate with over 100 of our friends, family members, and a large group of folks wanting to learn more about our exciting vision.  Liesl and I were overwhelmed by the love and support that we received during the grand opening.  Thank you to all who came out to share the special day with us, to congratulate, try out our services, and join in the fun!

Continue reading

Youth National Championship Recap


Yesterday was my third time coaching at a weightlifting national championship. It was Taylor's first national meet, and only her 5th meet ever. Taylor has been competing in weightlifting for almost a year, after coming to the sport from a gymnastics background. From day 1, I could tell that Taylor was a strong competitor. Her first national championship was no exception.

Taylor's strength as a competitor showed right away when she found herself further from her weight class than expected. After checking her weight on meet scales Thursday, we knew that Taylor was going to have to follow a very specific nutrition and hydration routine to compete in her weight class on Sunday. Over those 4 days she was incredibly disciplined, and it payed off. Taylor successfully made weight in what I can only describe as the most impressive attempt I have seen. And, she did it the right way, staying healthy and safe.

Continue reading

Welcome to MET-Fitness

m fit blog1


As our new website and blog go live today, I'd like to share a little bit of the MET-Fit story with you.  I created MET-Fit 3 years ago as a strength and conditioning class, emphasizing power, strength, and metabolism,  In that time, our MET-Fit community has grown and my vision for high-performance, low-risk programming has grown along with it.  Fast forward to May of 2017 and that vision has become a reality in the form of MET-Fitness, a training studio dedicated to helping you become the most fit, healthy, and athletic version of yourself.  I am incredibly excited and honored to share my passion with you.  

Continue reading

Becoming Intrinsically Motivated

It’s that time of year again, the time when most of us resolve to exercise more.  It’s also the time of year when we look for something to keep us motivated, so that the resolution doesn’t fall flat by March.  In my experience, however, long-term motivation is created, not simply found.  Research shows that long-term drive for a given behavior is the result of intrinsic motivation.  Intrinsic motivation refers to behavior that is driven by internal rewards. In other words, the motivation to engage in a behavior arises from within the individual because it is intrinsically rewarding. This contrasts with extrinsic motivation which involves engaging in a behavior in order to earn external rewards.  For example, studies have shown that when someone engages in a behavior for a reward, that reward becomes less motivating over time.  The person begins to expect the reward, and it is no longer as meaningful to them.
On the other hand, if we engage in a behavior because of how it makes us feel, then it is less likely that our drive will diminish over time.  For example, one powerful intrinsic motivator is the increase in feel-good neurotransmitters such as dopamine that flood our system during and after an exercise session.  Dopamine is a neurotransmitter that helps control the brain's reward and pleasure centers and it enables us not only to see rewards, but to take action to move toward them. The dopamine response to exercise can elevate our mood and produce a general sense of well-being.  There is also a confidence and increase in self-esteem that is reported with regular exercise.  All of this provides intrinsic motivation that is resistant to change over time.  Other intrinsic motivators include the feelings of strength, competence, and independence that accompany exercise.
What if you currently lack motivation?  How do you become motivated to exercise?  The answer isn’t simple, nor is it the same for everybody.  Still, evidence suggests that there are three elements that are consistent among quality and effective intrinsic motivation.  The self-determination theory (SDT) states that individuals are more motivated to engage in long-term behavior when it involves a sense of autonomy, relatedness, and mastery.  Autonomous behaviors are ones that you choose yourself, not behaviors you feel pressured into by a reward, guilt, or any other extrinsic motivator. For example, if you choose to take a walk because you enjoy the relaxing feeling you get, that is an autonomous reason for exercising.  Conversely, if you decide to walk because your doctor has told you to, that motivation is unlikely to last.  Relatedness is another important topic that SDT identifies.  The theory suggests that you are more likely to remain motivated when you feel connected to others.  When you meet the same group of people at MET-Fitness each day, you’re related to those individuals by your common goals and reasons for exercising.  That feeling of community is linked to long-term success.  Finally, a sense of mastery is important for you to continue engaging in a behavior.  Feeling competent and overcoming the challenges of exercise can foster a desire to keep exercising.  If you regularly feel defeated by your workouts, or fail to progress, you’re likely to lose motivation.
With all of this said, exercising for any reason is to be commended.  There are a number of healthy motivators that are more extrinsic in nature.  It is normal to become motivated by the encouragement of a loved one, or coach. It is also very motivating to see the number on the scale go down.  Being complimented on how much healthier we look is also a strong motivator.  Unfortunately, as we continue exercising, the encouragement can come less often, you may meet your goal weight, and folks stop telling you how good you look.  At that point, it would be normal for your motivation wane.  So, while external motivators may get you started exercising, it helps to be looking for your personal connection to fitness along the way.  You can try to choose physical activities that you enjoy, one’s that challenge you in a way that you can progress, and in a setting where you feel connected to others with similar goals.

Continue reading

Asparagus Avocado Guacamole

Written by Allison Sappington

Avocado. Mhhm Mhhm Mhhhhhm. Yea, delicious. But what makes them so good for us?

Continue reading

Top 5 Tips for Surviving Holiday Meals

images/content/blog/Healthy Thanksgiving Recipes

The holiday season is here. With today being Thanksgiving, I thought I would address one of the most common questions I get this time of year. How do I survive the holiday meals? The thing to remember is that Thanksgiving is just one day. There’s no harm in indulging some, but try not to overindulge. It’s just that simple, right? I understand that it’s not, which is why I have included my top 5 tips for staying healthy on the holiday.

#1           Start the day with exercise. The biggest benefit here is that you will feel better all day long. Yes, you may burn some calories to help counter the meal that’s coming, but don’t make that your primary focus. Try to do something that you enjoy. It’s a holiday after all. Run a Turkey Trot 5K, take a group class with family or friends, hop on the elliptical, lift some weights. As long as you’re moving, you’re good. If you’re looking for a convenient workout to do at home, check out our holiday routine.

Continue reading

It's Chili Season!

Turkey Chili

This is my favorite time of year.  The weather is perfect for outside activity.  Football is well underway.  Hunting is right around the corner.  And let's not forget, IT'S CHILI SEASON!  Try this great recipe and let us know what you think.  We would love to hear how you make chili.  Post your recipes in the comments below.

Continue reading

Best Black Bean Burgers

black bean burger

Want a healthy alternative to high-fat beef burgers? This black bean burger recipe from the Food Network is easy, nutritious and delicious! Check out our slightly modified recipe and nutritional facts below. Once you’ve tried these, let us know what you think in the comments below.

Nutritional Facts (Per Patty):

Continue reading

Introducing AdvoCare


If you had asked me about nutritional supplements when I was brand new to the field, I would have told you that I didn't think they were necessary. My mantra had long been, "just eat well." Five years later my opinion hadn't changed much. I might have told you a little bit more about the favorable evidence for supplementing with whey protein. I would have talked about the benefits of fish oil and explained that supplements are an option if you can't get enough omega-3 in your diet. I didn't, however, have any good recommendations on quality, trustworthy sources for supplements. I believed then, and still believe, that you can end up with a lot of junk that you don't need by going to your local supplement store. No supplements, from your multivitamin to your protein powder, are FDA regulated. This means that the consumer is at the mercy of the manufacturer. There are thousands of products that make wild claims that haven't been substantiated. There are numerous companies that disappear as quickly as they arrived on the market. This has always been my biggest criticism of the supplement industry.

Continue reading

My 24 Day Challenge


One month ago, I embarked on a personal challenge. After being introduced to AdvoCare products and researching them at length, I decided to take the 24 Day Challenge, a healthy eating and nutritional supplement plan. As my clients know, I never recommend an exercise or give nutritional advice unless it is something that I have done first and agree with. The evidence behind the AdcoCare nutrition challenge was convincing, but I needed to experience it for myself. During my challenge, I didn’t change my exercise routine. I followed the nutritional recommendations that AdcoCare provided but didn’t change my eating habits much. I simply controlled portion sizes, made sure that I ate breakfast daily, and focused on clean eating. Below is a snapshot of the success that I experienced.

Before                                                          After

Continue reading

The High-Powered Plant Smoothie

Broccoli Carrot

It can be difficult to get your daily recommended servings of fruits and vegetables.  While I don't encourage drinking most of your nutrients, smoothies are a convenient way to increase your plant intake.  Below are two of my recipes, for veggie and fruit lovers alike.  Both smoothies contain whey powder for added protein, but could easily be made without.  Simply chop ingredients and blend to your desired consistency.  Enjoy!

Broccoli Carrot

Continue reading

The R.I.G.H.T. Program

This time of year you’re bombarded with ads for the local gym, infomercials that promise to get you in the best shape of your life, and commercials touting effortless weight loss. With countless exercise programs out there, how do you know if yours is the right one?  This is a challenging question, one that could be answered several different ways.  I like to remind clients that if you're exercising at all, you're on the right path.  Still, there’s a better way to tell whether your exercise routine is appropriate.

I like to begin with the question, "Is my exercise program R.I.G.H.T. for me?"  Ask yourself whether your routine is Realistic. If you’re a beginner, do your exercises match your fitness level? Additionally, consider whether the time commitment is realistic. You might have every intention to exercise for an hour, 6 days a week, but this could be setting you up for failure. Instead, try to incorporate your workouts into your existing routine. Take the time to put your exercise on the calendar. Once on paper, it will be easier to see whether your plan is obtainable.

Continue reading

Latest Blog Posts

Laura Gerding has been training with MET-Fit for the last several years, and is ...
By: Stephanie Clookey This month's MET-Fit Member Feature is Audrey Boyd. Audrey...
Last month we shined a spotlight on one of our awesome members.  The MET-Fi...