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Click here to see the first of our new healthy recipes
Fitness
Angie Nation Pirtle is a fitness expert with more than 7000 personal training sessions to her credit. She guides her clients by providing a personalized exercise regimen, diet advice, and tips to stay motivated. She has a special talent for helping expectant moms stay on track with a fitness routine and she is a magician when it comes to getting moms back to their pre-pregnancy selves.
Angie found her match in her husband Matt when they were both training clients at 24 Hour Fitness.
Angie and Matt have recently opened their own studio in St. Charles, Missouri, a suburb of St. Louis. Their new business is Emerge Fitness Training. Emerge provides a private, intimate training setting and gives clients a less-crowded, more personal training experience.
Angie has a degree in exercise from Western Illinois University, while Matt received his undergraduate degree from the University of Missouri-Columbia and his Masters from the University of Texas-Austin. Both are certified in NASM, APEX, AFAA, and CHEK Core Conditioning.
Q) I'm not losing the weight I want to...could I be making some mistakes?
A) You bet! In fact, there are 5 "Fitness Flaws" that typically keep us from losing weight and/or keeping it off. Now, I'm here to tell you, we all make mistakes, but the good news is: Knowledge is Power. Here are the things I bet you need to change.
1. We skip meals. Since we want desperately to lose weight..we think we can take the ‘quick route', right? If we aren't eating, we can't be gaining….right? Wrong! Inevitably the skipped meals will force our system to ‘crash' part way through the day…and we typically make up for the lost calories by over-eating! 
2.We don't Sweat = I have found that about 99.9% of my clients who currently exercise do not do their cardio at a high enough intensity. They usually exercise for long periods of time at a low intensity. This is backwards. You should work out at a higher intensity for less time. Aim for 30 minutes…no more and work out at 65-85% intensity. Learn your target heart rate!
3. We don't drink enough water. Water helps the body to metabolize stored fat. If you don't give your body enough water, it will hang on to it…hence the phrase “water weight”. Also…this magic fluid rids the body of waste and toxins and can help to maintain proper muscle tone.
4. We think ‘Core Training' only involves trying to get rid of our ‘spare tire' weight. In truth, ‘Core Training' takes traditional exercise to a different level by incorporating all the muscles we don't typically use with weight training machines. If you perform an exercise on a ball or a balance disk you are putting yourself into an unstable environment involving multiple muscles. Therefore...you are working more muscles that don't normally get the exercise they need.
5. We spend too much time in the cracker aisle. Stop Laughing. It's true. The cracker aisle is a minefield of processed carbs and sugar. Even the 100 calorie packs that everyone seems to love….they mainly open the door to grazing because they are strictly carbs. Your blood sugar spikes and then drops, leading to more fatigue and hunger. You are better off eating a snack with a little bit of fat since it will take longer to digest.
Good luck!
Angie can be reached at Emerge Fitness at 636- 399-6748. Don't forget to ask about Emerge's brand new BOOT CAMP!
Homemade Spaghetti Sauce
3 tablespoons olive oil
3 cloves garlic
1 yellow onion, diced
1/4 cup dry white wine
1 can (35 oz. size) plum tomatoes,
chopped with juices
1 can (12 oz. size) plum tomatoes, chopped, with juices
1 tablespoon oregano
1 tablespoon basil
1 dash red chili flakes
1/8 teaspoon sugar
1 bay leaf (remove bay leaf before serving)
1 tablespoon fresh basil, thinly sliced, if desired
Salt and freshly ground pepper, to taste
Freshly grated parmesan cheese
Directions:
In a saute pan over medium heat, warm olive oil, add the onion and saute until soft and lightly golden, about 4 minutes. Slice and add the garlic cloves and saute about 1 minute more. (if using meat, add at this time and saute until browned).
Drain pan of excess fat, add the wine and simmer until it is almost completely evaporated. Add the tomatoes and juices. Then add bay leaf, seasonings and salt and pepper, to taste
Transfer sauce to crockpot, cover and cook on low for 7-8 hours. Uncover, stir thoroughly, then leave cover off crockpot and turn heat to high. Cook, uncovered, for 1 more hour to thicken sauce.
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Click here to ask Angie a question! We look forward to hearing from you!
