Club Fitness: St. Charles

Club Fitness: St. Charles Club Fitness wants to bring down the “barriers” to fitness by creating affordable, state of the art facilities that welcome people of all fitness levels

Operating as usual

I finally tried this and followed exactly how she did in this article and today everyone I know who told me this doesn't...
I wish someone said it sooner

I finally tried this and followed exactly how she did in this article and today everyone I know who told me this doesn't work are all speechless! They were all eager to know how i prepare it, I'm so thankful I tried this. It wasn't as difficult as they think.

After seeing me they want to ask me how i prepare it

Assisted Stretching for HamstringsTightness in the hamstrings is a common problem that stems from long hours spent sitti...

Assisted Stretching for Hamstrings

Tightness in the hamstrings is a common problem that stems from long hours spent sitting. When you’re seated, your hamstrings are in a shortened position and this can cause them to tighten over time. When too tight, they pull on your pelvic bone and can adversely affect your posture, eventually leading to back pain. If you’re consistent with your efforts, assisted stretches are effective at significantly improving hamstring flexibility.

Assisted stretches allow you to flex your hamstrings further than if you were to perform traditional static stretches. Improving your hamstring flexibility reduces the risk of lower back injury. When your hamstrings are too tight, your lower back muscles work to compensate. A 2009 study published in Clinical Interventions in Aging found that elderly individuals who incorporated regular assisted stretching into their routines saw significant improvements in flexibility. Stretching also improved their functional performance and mobility.

Partner-Assisted Stretch
Communication is important when recruiting a partner to help with your assisted hamstring stretch. Lie on your back with your legs fully extended. Have your partner kneel by your legs and grab one ankle with both hands. As you keep your leg straight, your partner will lift up your leg so it points close to vertically. Have your partner continue to slowly lift your leg until you tell them that you feel a stretch in your hamstrings. Your partner will then hold your leg in the raised position for about 30 seconds. Keep breathing normally. Once you’re finished with the stretch, have your partner move onto the next leg.

Self-Assisted Stretch
If you don’t have someone around to help stretch your hamstrings, you can perform an assisted stretch by using a towel or rope. Lie on your back on an exercise mat with your legs extended. Loop the towel around the middle of one foot while grasping each end of the towel with your hands. Lift your leg vertically as high as you can on your own. Once you feel a slight stretch in your hamstrings, pull gently on the towel for a deeper stretch. Hold this tension for about 30 seconds and then switch legs.

PNF Stretch
Proprioceptive neuromuscular facilitation, or PNF, stretches involve an assisted stretch followed by a period of maximum contraction, followed by a second period of assisted stretching. According to, PNF stretches are more effective at improving flexibility than other techniques. Have your partner stretch your hamstring for 10 seconds, then for the next 10 seconds, maximally contract your hamstrings and try to lower your leg to the floor as your partner provides the resistance to keep your leg in place. Relax your leg again and have your partner stretch your hamstring a little further than before, holding that stretch for 10 seconds.

How to Breathe for Yoga PosesWhen practicing yoga, getting into the right state of mind and perfecting your posture for ...

How to Breathe for Yoga Poses

When practicing yoga, getting into the right state of mind and perfecting your posture for each pose are only part of your technique. The other part revolves around yogic breathing, known as your ujjayi breath. Ujjayi breath is designed to help you focus on your practice, relieve your stress and increase oxygen intake for your workout. While it's a relatively simple concept, it takes practice to ensure that you use your ujjayi breath throughout the entirety of your session and during each pose.

Step 1
Begin in Tadasana, a pose where you can easily focus on your breathing. Stand with your toes near the front of your mat, feet slightly spread and arms to your side with your palms facing forward. Your body should be alert and engaged even though you're in a passive pose.

Step 2
Inhale though your nose and bring the air into the back of your throat. You can imagine air swirling around the back of your throat for a few seconds as you breathe in deeply.

Step 3
Constrict your throat slightly and engage your abdominal muscles as you begin to push the air back out through your nostrils. Your mouth remains closed.

Step 4
Push the air out of your throat forcefully as though you were fogging up a mirror with your breath. You should hear a rasp in your constricted throat as you breathe out.

Step 5
Continue breathing throughout your practice. All of your poses should be accompanied by ujjayi breath. If you're unsure if you're still breathing properly, use two fingers to check your abdominal muscles. They should be tight and engaged as you breath, providing a strong core for your yoga practice.

Stretching to Get Toxins and Lactic Acid From MusclesEven though toxins and lactic acid can accumulate in your muscles, ...

Stretching to Get Toxins and Lactic Acid From Muscles

Even though toxins and lactic acid can accumulate in your muscles, they are different types of substances, and are not affected by stretching in the same way. While some may assert that both substances can be removed through stretching, studies have shown that exercise – including stretching – may help the process of toxin removal, but will not remove lactic acid.

Sources of Toxins
Toxins that come from sources that are outside of your body are called exogenous; whereas toxins produced within your body are referred to as endogenous. An accumulation of any of these toxins can produce a wide array of symptoms, ranging from fatigue to bloating to various illnesses. Exogenous toxins can be consumed, such as via additives and pesticides from food, or through medications. Exogenous toxins can also be inhaled from the environment, or absorbed into the skin -- such as through personal care products. Endogenous toxins created within your body, can be the result of an imbalance of microorganisms in your gastrointestinal tract. However, endogenous toxins can also be the byproduct of normal biological processes. There are many types of these byproducts, such as urea, carbon dioxide and free radicals. Lactic acid is also a byproduct; however, its removal and accumulation as it pertains to fitness is different than many other byproducts.

Lactic Acid Accumulation
Ordinarily, your body creates small quantities of lactic acid to help with various biological functions. However, during physical activity, your muscles may need more oxygen as fuel than is readily available to keep the muscles going. As Scientific American reports, when this happens, your body begins to create a substitute fuel for your muscles -- usually from glucose. Lactic acid is the byproduct of your body producing the substitute fuel.

Stretching for Toxins
Your body has many processes that it uses to naturally remove general exogenous and endogenous, or EE, toxins. The two chief filters for toxin removal are your kidney and liver. A few of the various mediums that used to eliminate EE toxins include your colon, urinary tract, lungs and mucus linings in your nose. Stretching and other forms of exercise assist with toxin removal because exercise increases oxygen levels in your cells. This in turn helps keep your cells stimulated and fueled for blood and lymphatic circulation, which are like engines in the processes of toxin removal. BMC Nephrology reports that even patients going through kidney dialysis have shown improved levels of toxin removal when they engage in exercise.

Lactic Acid and Stretching
Because lactic acid accumulates as a result of a fuel shortage from intense physical activity, when the activity stops, the fuel shortage stops, and your body begins to automatically remove the lactic acid. While stretching may help alleviate some of the discomfort associated with lactic acid accumulation, as the "Journal of Sports Medicine" reports, stretching and other forms of external stimulation such as massages have no impact on the actual process of lactic acid removal. However, the body removes activity-induced lactic acid buildup within an hour after the activity has stopped or decreased in intensity. Since burning sensations and tightness in the muscles are common symptoms of lactic acid accumulation, stretching or massages can be used to help diminish the feeling of those symptoms.

How Do Exercise & Weight Control Affect Your Heart & Lungs?There's no magic pill to improve the health of your heart and...

How Do Exercise & Weight Control Affect Your Heart & Lungs?

There's no magic pill to improve the health of your heart and lungs; weight control and regular exercise are the closest you'll get to a panacea. Some heart and lung conditions can make exercise more challenging and even dangerous, so if you're struggling with a chronic illness, talk to your doctor before taking the exercise plunge. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate cardiovascular exercise a week, and 300 minutes for even better health results.

Immediate Lung Effects
When you exercise, your body needs more oxygen to keep you moving while it also creates more carbon dioxide. Your lungs are charged with the task of oxygenating your blood and expelling carbon dioxide, so as energy demands increase with the intensity of your exercise routine, your respiration rate also increases. This usually coincides with an increase in your heart rate. Controlling your weight helps your body work more efficiently and therefore places fewer demands on your lungs during physical activity.

Long-Term Lung Effects
Over time, regular exercise can help your lungs work more efficiently, and you won't have to breathe as hard during exercise. Your muscles won't need as much oxygen as they build strength, which can help your lungs relax more during a grueling exercise routine, improving lung strength. A study published in the December 2006 issue of "Cancer Epidemiology, Biomarkers & Prevention" even found that regular exercise could reduce smokers' lifetime risk of cancer.

Immediate Heart Effects
Your heart is charged with the task of supplying oxygen-rich blood to your muscles and organs. When you exercise, your body needs more oxygen, so your heart rate increases to meet these demands. This increase improves circulation to your extremities and helps your cardiac muscles get the exercise they need to efficiently function. As you exercise, your body burns calories to gain energy, so a high heart rate is a signal that you've begun burning calories, which can help you lose weight.

Long-Term Heart Effects
Over time, regular exercise can help your heart muscle work more efficiently, lowering your heart rate during exercise and at rest. You also may see a decrease in blood pressure and an improvement in circulation. Cardiovascular exercise can help prevent a wide variety of life-threatening conditions, including strokes, heart attacks and plaque buildup in your arteries. When you keep your weight at a manageable level, your heart doesn't have to pump as forcefully and you're less likely to develop atherosclerosis. Weight management offers many of the same benefits as exercise and can lower your lifetime risk of heart problems.

Vigorous Daily Physical ActivitiesShovel snow, haul wheelbarrows of mulch to the garden, cross-country ski or kill it in...

Vigorous Daily Physical Activities

Shovel snow, haul wheelbarrows of mulch to the garden, cross-country ski or kill it in beach volleyball. Vigorous activity is the fitness antidote to a typical sedentary lifestyle. You can stay healthy with moderate-intensity aerobic and strength-training sessions each week, but increasing your pace and exertion multiplies health benefits and can even give you a longer life. High-intensity exercise, around the house, on the court or in the gym, pays a high return on your energy investment.

Faster Fat Blasters
Select activities for maximum effort and calorie burn to shift your workouts from moderate to vigorous. The Centers for Disease Control and Prevention lists exercises that use more than seven calories per minute in its vigorous category, from competitive wrestling to roller hockey. Choose the moves to get your heart pumping and build muscles and endurance from activities such as uphill cycling, martial arts, rock climbing and rappelling, boxing, ballroom dancing, jumping jacks, basketball, soccer, step aerobics, clogging or wheelchair tennis. The American Council on Exercise points out that high-intensity exercise -- exercise that requires 75 percent of your maximum effort -- burns more total calories and more calories from fat than the same amount of lower intensity exercise.

Step It Up
All vigorous exercise is not equal. Jogging, swimming, cycling and playing tennis won't necessarily give you a tough workout, according to the authors of a 2012 study conducted by researchers at Brigham and Women's Hospital, Boston. Demanding activities may be intermittent, such as a doubles game alternating between scrambling and standing around, a leisurely jog or a bike ride on a flat grade. The study showed that running and high-intensity aerobic exercise consistently produced a level of challenge that significantly lowered chances for developing psoriasis, a condition typified by systemic inflammation. Other diseases involving systemic inflammation include colon and breast cancer, coronary artery disease and Type 2 diabetes. Running for 105 minutes a week lowered the risk for psoriasis between 25 to 30 percent, compared to risks for inactive study subjects. A study of male cyclists, presented at the 2011 European Society of Cardiology Congress, found that high-intensity cyclists had lower mortality rates from coronary heart disease than those cycling at medium or low speeds.

Couch Potato Kids
Children who play hard, for even short bursts of time, are fitter and healthier than their sedentary peers. A 2012 Canadian study published in the "Archives of Pediatrics & Adolescent Medicine" found that kids between the ages of 9 and 17 spent about 70 percent of their time sitting around, and a paltry .06 percent were working up a sweat by running around. Subjects who got at least seven minutes of vigorous exercise seven days a week avoided unnecessary weight gain and obesity. The harder and longer the children played, the more pronounced the health benefits they received. Kids who engaged in light-to-moderate physical activity had larger waists, greater body mass, higher blood pressure and lower levels of cardiorespiratory fitness, compared to their more active peers. Researchers concluded that it doesn't take much for children to maintain basic fitness and control weight, as long as a minimal amount of daily activity is intense.

Stay Independent
Seniors who increase their exercise intensity level stay healthier longer and have longer lifespans than those who exercise moderately. The World Health Organization recommends that every adult, including those 65 and older, get 150 minutes of moderate activity or 75 minutes of intense aerobic activity weekly. Doubling those amounts or creating a mix of activities emphasizing both moderate and vigorous exercise, provides even more protection against Type 2 diabetes, colon and breast cancers, stroke, high blood pressure, coronary heart disease, osteoporosis, poor balance and disabling falls, curtailed range of motion and decreased cognitive function. A study on increasing exercise intensity that included women in their 60s, published in "The Journal of Strength & Conditioning Research," showed that healthy older women improved muscle strength and fitness at the same rate as women half their age. Older adults should check with their doctors before increasing intensity and duration of daily exercise.

Club Fitness: St. Charles's cover photo

Club Fitness: St. Charles's cover photo

Club Fitness: St. Charles

Club Fitness: St. Charles


1443 Bass Pro Drive St.
St. Charles, MO

Opening Hours

Monday 08:00 - 22:00
Tuesday 08:00 - 22:00
Wednesday 08:00 - 22:00
Thursday 08:00 - 22:00
Friday 08:00 - 22:00
Saturday 08:00 - 18:00
Sunday 08:00 - 18:00


(636) 724-2582


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