FITstl

Glendale, Missouri

Kerri Simon's FITstl (Functional Innovative Training stl), located in Glendale, Missouri, is a small group personal training studio that provides an innovative approach to functional training and strength training.

Italian Turkey Sweet Potato Casserole

Photo and recipe from whitneybond.com

This is an awesome healthy family meal that includes sweet potato spirals that are available at Fresh Thyme! It doesn't even really need the cheese! 

Prep Time: 30 minutes; Cook Time: 25 minutes; Serving Size: 4

Ingredients

  • 1 tbsp Enzo Basil Olive Oil

  • ½ onion (diced)

  • 1 red bell pepper (diced)

  • 3 cloves garlic (minced)

  • 1 lb ground turkey

  • 1 tsp dried oregano

  • 1 tsp dried parsley

  • ½ tsp fennel seeds

  • ¼ tsp red pepper flakes

  • 2 tbsp fresh basil (chopped); I used dried basil

  • 14.5 oz can diced tomatoes

  • 3 small sweet potatoes; or spiraled sweet potato noodles (I found at Fresh Thyme market)

  • 8 oz fresh mozzarella cheese (sliced)

Instructions

  1. Preheat oven to 350 degrees.

  2. Add olive oil to a large skillet over medium-high heat.

  3. Sauté bell pepper and onion for 3-5 minutes.

  4. Add garlic, saute for 1-2 minutes.

  5. Add the ground turkey and cook through.

  6. Place the oregano, parsley, fennel seeds and red pepper flakes in a spice grinder (or use a mortal and pestle to grind by hand.)

  7. Add the ground herbs to the turkey.

  8. Add the fresh basil and diced tomatoes.

  9. Reduce the heat to low and simmer for 15 minutes.

  10. Slice the ends off of the sweet potatoes, peel, cut in half and spiralize with Blade C.

  11. Add the spiralized sweet potatoes to the skillet.

  12. Toss and cook for 3-5 minutes.

  13. If the skillet is not oven safe, transfer the casserole to an oven-safe dish and top with the fresh mozzarella cheese. If the dish you are using on the skillet is oven safe, simply top with the fresh mozzarella and place in the oven.

  14. Cover and bake for 15 minutes. Uncover and bake 5-10 minutes or until cheese is melted and bubbling.

Enjoy! FITstl.net

Fall 2017 Schedule

Fall Schedule 17

Hey FITstl Friends! Summer is over and it's time to get back to our routines. I'm excited to see everyone back in the studio! Here is the FITstl Fall CLASS Schedule. For small group training, call for times available 314-422-6932.

Fall Class Schedule

Begins Monday, August 14

Monday
8:15 am TRX/CARDIO FIT
9:30 am CIRCUIT FIT

Tuesday
5:30 am CIRCUIT FIT
9:30 am TOTAL BODY FIT

Wednesday
9:30 am TRX/CARDIO FIT

Thursday
5:30 am CIRCUIT FIT
9:30 am TOTAL BODY FIT

Friday
8:15 am TOTAL BODY FIT
9:30 am CIRCUIT FIT

Saturday
8:00 am TRX/CARDIO FIT

Green Protein Smoothie

Make this Green Protein Smoothie post-workout or as a mid-morning snack for early morning exercisers. The protein helps to keep hunger at bay while getting the benefits of the whole fruits & veggies!

RECIPE: Green Protein Smoothie:

  1. your favorite vanilla protein powder

  2. 1 c organic frozen mixed berries

  3. 1/3 cup chopped frozen spinach

  4. 1/3 c chopped frozen kale

  5. option-1/2 tsp flaxseed

  6. unsweetened coconut milk

Bourbon Honey Pork Tenderloin

Pork Tenderloin

This pork tenderloin is marinated and slow roasted over low heat. Make sure to boil the marinade and also thicken it with flour to make a delicious gravy.

Prep Time: 20 minutes, Cook Time: 30 minutes

Ingredients:

  • 3 12ounce pork tenderloins

  • 1 cup water

  • ½ cup onion, chopped

  • ½ cup lemon juice

  • ½ cup bourbon

  • ¼ cup honey

  • ¼ cup soy sauce

  • 3 tablespoons flour

  • 2 tablespoons olive oil

  • 1 tablespoon ginger root, minced

  • 5 cloves garlic, minced

  • ½ teaspoon salt

  • ½ teaspoon pepper

 

  1. Combine onion, lemon juice, bourbon, honey, soy sauce, ginger, garlic and olive oil. Mix well.

  2. Place tenderloins in a resealable bag and pour marinade over. Seal and turn to coat. Let sit for 30 minutes.

  3. Preheat grill. Remove tenderloins from marinade and pour marinade into a saucepan.

  4. Season pork with salt and pepper and grill over a low fire for about 30 minutes or until done.

  5. Meanwhile add water and flour to marinade and bring to boil. Reduce heat and simmer until thickened.

  6. When the tenderloin is done remove from grill and cut into ½ inch slices. Serve with sauce poured over top.

Baked Salsa Verde Chicken

 From Delish.com

From Delish.com

Ingredients: 

  • 1 16-oz. jar salsa verde

  • 1 lb. boneless, skinless chicken breasts

  • 1 tbsp. extra-virgin olive oil

  • kosher salt

  • Freshly ground black pepper

  • 1 tsp. garlic salt

  • 1 1/2 c. Shredded Monterey Jack

  • 1/4 c. Chopped cilantro

  • lime, cut into wedges

  • cooked white rice, for serving

 

  1. Preheat the oven to 400 degrees F. Pour salsa verde into a large baking dish.

  2. Brush chicken all over with olive oil. Season with salt, pepper and garlic powder. Nestle chicken into salsa verde and bake for 30-40 minutes, until the chicken is cooked through.

  3. Remove chicken from the oven and sprinkle cheese on top. Place it under the broiler for 1-2 minutes until the cheese is melted and bubbly. Squeeze lime over chicken and garnish with cilantro. Serve over cooked white rice.

FITstl Feature Story: Denise

January 26, 2016. That was the day. That was the last day. That was the last day I was going to wake up tired; the last day I was going to get winded going up more than one flight of stairs; the last day I was going to set a bad example for our 5 kids. I was going to become fit, healthy and strong. I was. Period. No excuses. I didn't care about the number on the scale. It was not going to be about a number to me. It was going to be about a shape - a fit, healthy, strong shape. I had made those decisions...with conviction. Now, where to start? That very afternoon came an email from Kerri announcing that FITstl was "coming soon". I knew that was it! That was my starting point!

I have known Kerri for years, but had never taken advantage of the wealth of fitness knowledge she possesses. This time I was going to! I sent Kerri a text asking her which of her group classes she would recommended to someone like me, who was completely out of shape and had not exercised in more than 6 years. She was supportive and honest and genuine in her reply.  

I took my first class the day she opened FITstl - February 8, 2016. I struggled and pushed myself through the entire class. There were some, no MANY, things I could not do, but I told myself it was ok - baby steps. That afternoon Kerri sent me a text saying, "You did a great job today!" and, "Be sure to stretch more tonight". The next morning I could barely move. I hurt EVERYWHERE...and I LOVED it!

For the first few weeks, I took 2 classes a week, because that was all my body could handle...seriously. Soon I was up to 3 classes a week ..then 4...then 5...then 6.  Along with the group exercise classes, I took advantage of the 16-week Nutrition Program taught by Jennifer McDaniel that Kerri offered through FITstl. Among MANY other things, it taught me that WHEN I eat is just as important as WHAT I eat.

Now, one year later, I have lost 22 pounds, shed 5% body fat, gained lean muscle and completely reshaped my body. Exercise is now a PRIORITY for me. I schedule it. I don't ever skip it. I GLADLY get up at 5:00am to exercise, if that is the only time I can fit it in that day. Exercise is now a part of who I am. I do NOT wake up tired. I do NOT get winded after only one flight of stairs. I AM a good example for our 5 kids. I AM FIT! I AM HEALTHY! I AM STRONG!

I know the commitment and determination to transform myself had to come from me. No one else can force that upon another. However, I could not have done it without Kerri's constant support. She has been my role model, my mentor, my counsel and my biggest cheerleader. THANK YOU, KERRI! And CONGRATULATIONS on your first year of business at FITstl!

Denise Watkins, January 29, 2017

Healthy White Bean Chicken Chili

Ingredients:

  • 1 T. olive oil

  • 1 1/2 lbs. boneless chicken breast, cubed

  • 1/4 c. chopped yellow onion

  • 1 c. chicken broth (I add more)

  • 1 can (4 oz.) chopped green chilis

  • 1 can (19 oz.) white kidney beans (cannelloni), undrained

Southwest Spice Blend:

  • 1 tsp garlic powder

  • 1 tsp ground cumin

  • 1/2 tsp oregano

  • 1/2 tsp cilantro

  • 1/8 tsp red pepper

Heat oil in large saucepan over med-high heat. Add chicken and onion, cook 4-5 min. Stir in broth, green chilis and spice blend. Simmer, covered, 15 min. Stir in beans, simmer 5 more minutes.

Top with reduced-fat shredded cheese, onions, avocado, etc...

Anniversary Sale and February Challenge

February 2017 marks ONE YEAR that FITstl has been open! It has been an amazing and exciting time and it is people like YOU that have made it successful! Thank you!

Anniversary-01.png

 

ANNIVERSARY MONTH SALE

  • Feb 1st - 28th receive 20% OFF drop-ins and class packages! That's $120 for 10 classes and $16 for drop-ins.
  • Also, Group Training clients will receive 10% OFF their training sessions in the month of February!

FITstl FEBRUARY CHALLENGE

This year I am committed to help you reach your fitness/health GOALS and I'm kicking it off with a FITstl Challenge!

  • Exercise - Every time you come in FITstl in the month of February, your name is entered to win a FITstl apparel item! The more you come in, the more times your name is entered to win AND you will get closer to reach your GOALS! Winners are drawn weekly (4 winners total).

  • Food Journaling - Keep up with your food consumption by using an app or handwriting in a journal. Nutrition is an important part of reaching your GOALS! Food journaling will help! Look for new recipes posted at FITstl too! (Recommended apps: Lose It or My Fitness Pal)

  • Drink Water - Make sure you are drinking plenty of water every single day!

  • Stay Active - Throughout the day, keep moving! Take a walk, do sit-ups while watching TV, start squats while cooking dinner.

This month look for new exercises added to FITstl classes too.