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klean&lean
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Meet Monica Koch

meet monica -
klean&lean expert

As a personal trainer and group fitness instructor, I know that small changes equal big results. With nearly 30 years of experience in the fitness industry, I have developed my own innovative technique which guides you out of your comfort zone and pushes you anaerobically so you will continue to burn calories long after the workout ends. I will teach you through my specialized method how to change your body through your mind.
klean&lean cardio step class

klean&lean cardio step class

klean&lean cardio step class is a high intensity class with original movements that produce the lean, toned body we all strive to achieve. this class is taught by monica. tuesdays and thursdays 9:30-10:30am.  sign up for classes here. klean long&lean i designed this NON IMPACT kardio-centric class to activate tiny muscles. this class is a total body workout, we use a suspended band technique designed to define the long&lean toned bod we all want. this class is fast paced, be prepared to elevate your heart rate and sweat it out WITHOUT the jump. this class is on Wednesdays 9:30am-10:30am. sign up for class here. we are located at 9310 olive blvd. 63132 in the st. louis dance academy building.  tuesday and thursday classes are 9:30-10:45 and the wednesday class is 9:30-10:30    
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spring klean 101

spring klean 101

there is so much info overload, it’s overwhelming. calories in, calories out, right? WRONG...not once you hit 30! i keep it real and simple. some of the “rules” need to be BROKEN once and for all. no calorie counting, just a ton of eating…the klean stuff. holding you accountable on a daily basis for 15 days changes your MINDSET and MIDSECTION. i am so excited to share my klean slate recipe collection filled with fresh everyday recipes that will leave you feeling great wearing less. ·      april 19th- may 3rd i have you covered with EASY recipes, detailed shopping lists and new products that will soon be family favorites, you don’t need to think about it! one big shop per week and a straub’s run in between. ·      first meeting is 4/19 rule breaking 101, think hard reset. i will teach you what works in our 30’s, 40’s and 50’s. we will talk about breaking old rules once and for all and replace them with what works for us. private weigh/measure optional. can’t make the meeting? a podcast will be in your in box. come hungry, you will be sampling a few of the week’s recipes. meeting will be at 11:30 at straub’s in clayton, upstairs ·      second meeting is 4/26 we will talk about dining out, dinner parties, staying klean on vacation, cocktails and fitness. putting it all together and making it work for YOU. come hungry. meeting will be at 11:30 at straub’s in clayton, upstairs ·      closed facebook page for daily accountability, food demos, any and all questions answered. ·      april 19th – may 3rd - investment $235 ·      email to sign up: monicakoch@me.com , 314-495-0795
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free class sunday~athleta

free class sunday~athleta

free class sunday~athleta… 10:30-11:30 at the athleta store in plaza frontenac. think low impact, high energy. bring your tennis shoes, a towel, water and get ready to move with momentum! let's get klean - long&lean!
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you're back, buy your six pack

you're back, buy your six pack

i've changed my ways... klean&lean classes have a new vibe! think less intensity, less impact but always high energy! if you didn't like the jumping but loved the results, then this is for YOU! i'm offering six of my classes for $60 so i can show you the less intense version of my methods. try two or more classes a week and fall back in LOVE with the results. tuesday 9:30-10:30 - cardio 360 - learn the signature k&l momentum-based cardio, low impact. high energy. wednesday 9:30-10:30 - long&lean bands - 100% non IMPACT-high energy muscle structure session that builds long&lean total body tone WITHOUT the BULK. thursday 9:30-10:30 - cardio step- momentum based fast twitch, all out! good idea to have 3-5 tuesday classes under your belt. use your six visits during the month of april, and fall in love with the results just in time for the summer scene! have a current package? those visits can go on hold so you can take advantage of this deal! you're back - buy your six pack!
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klean&lean low-carb biscotti

klean&lean low-carb biscotti

INGREDIENTS 1-2/3 c almond flour1/2 c coconut flour1/2 c unsweetened cocoa powder1-1/2 tsp baking powder¼ tsp salt1 c slivered almonds3/4 c baking baking truvia4 beaten eggs2 tsp vanilla extract½ c unsweetened applesauceDIRECTIONS preheat oven to 375°F. line a baking sheet with parchment or a silicone mat and set aside. in a large bowl, combine flour, baking powder, unsweetened cocoa powder, salt, slivered almonds and truvia. add in eggs, vanilla extract, and applesauce. stir until completely combined and the batter is thick and uniform, you do not want to over-stir the batter. if the batter is too dry, add in more applesauce one tablespoon at a time. scrape the batter onto prepared baking sheet and form it into a long log and form into a rectangle . bake at 375°F for about 30 minutes, or until it’s slightly browned around the edges and firm to the touch. let cool for about 10 minutes, and cut the loaf into ½ inch slices. lay the biscotti evenly on the baking sheet and bake in the oven once more at 375°F for approximately 8 minutes on each side. let cool completely until firm.  
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don't wait til january! 30 day unlimited special

don't wait til january! 30 day unlimited special

 look and feel your best DURING the holiday season, i am offering an amazing special, $180 for 30 days of unlimited classes! the 30 days runs from 11/17 through 12/16 only. click here to purchase. (go to online store, services, group fitness classes and then choose 30 day unlimited) been a while since you've been to my class? too much bouncing for you? we are all in the same boat. come check out a kinder, gentler monica class. think jane fonda updated. i promise you it's different this time around. come check it out. my schedule is designed perfectly so you can come monday-friday without the "heavy sore feeling." each workout compliments the next with just the right amount of push, recovery and stretch. i'll be there with you every step of the way. 30 days of my technique will give you that long&lean tone we all want. monday - 10:00am-11:00am pure hot HIIT @ pure hot yoga st. louistuesday - 9:30am-10:30am klean cardio step @ st. louis academy of dancewednesday - 9:30-10:30am klean long&lean @ st. louis academy of dancethursday - 9:30-10:30am klean cardio step @ st. louis academy of dancefriday - 11:30-12:30 pure hot HIIT @ pure hot yoga st. louis like klean&lean on facebook and follow @kleanandlean1 on instagram for healthy holiday swaps that will leave you feeling your best and more! why wait til january...let's get where you want to be starting NOW! xo,monica
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fall into a new fitness routine

fall into a new fitness routine

yoga & spa magazine article fall 2016
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pure hot HIIT

pure hot HIIT

i've joined forces with pure hot yoga and we have developed an amazing sequence of movement that touches every muscle. klean&lean technique, hot room, no bouncing, think monica light. come see what its all about! bring clean tennis shoes, just like the studio, showers available. the class is at pure hot yoga st. louis 6630 clayton rd. no hot yoga RULES just mine, ha! i will be teaching pure hot HIIT mondays at 10am and fridays at 11:30am and every other sunday at 4pm. you can purchase class cards for pure hot HIIT here. this class is the perfect add on to my tues/thurs and wednesday classes.
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back to YOU!

back to YOU!

now that the kids are back to school, it's time to get back to YOU! find routine with nourishing foods that will keep you looking and feeling your best. meals that are easy enough to make on busy weeknights and will become new family favs. this session (like always) is for newbies and regulars. you will be getting samples of some of the new recipes that you will be preparing at the 2 meetings! my back to YOU two week session is september 7th-21st. all new recipes and content. we will have 2 meetings on 9/7 at 11am and 9/13 at 11am, a weigh-in/measure at the first meeting and at the end of the session on 9/21 at 11am. there will be a facebook closed group page for communication and questions. if you can't make the meetings, a voice memo of the meetings will be sent to you. the investment is $200 and if you refer a friend that signs up, you get a $25 discount. email me to sign up as soon as possible, space is limited. you are confirmed once payment is received. let me know if you have any questions. xo,monica
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active nation day september 25th!

active nation day september 25th!

join us at ballpark village for the 3rd annual active nation day! register at dimvaloo.com.
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summer superfoods

summer superfoods

yoga & spa magazine article. summer 2016
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what's for dinner?

what's for dinner?

Yoga & Spa magazine article spring 2016
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