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klean&lean
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.
testimonial from nina

testimonial from nina

"after gaining almost 60 pounds with my first baby, i really struggled to get the weight off. monica makes it so easy and fun! i never go hungry and i feel SO good. i am so grateful to monica for all her help and guidance! it's priceless. -nina engelsmann 34  
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no cow bars

no cow bars

i’m obsessed with protein bars, i’ll admit it! i mean, doesn’t a label from whole foods that’s pretty and KIND mean that it’s so good for me?! nuts, chocolate, crunch? yes please, i’ll have 10. oh, wait.. are we talking a balanced snack, quick mini meal or a CANDY BAR?…. clever marketing makes us FEEL good about buying crack bars, i mean protein bars. how many grams of sugar, protein and fiber? soy… i digress. ugh so overwhelming. i hear you. this is it. no cow. no bull. no whey.™  i'm obsessed with these! they're delish (for real, i'll take 10 of these!) klean and packed with protein. shop for them here and take 20 percent off your first order with my code monicak20. take advantage of the coupon and stock up!   
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ready to make real, lasting change?

ready to make real, lasting change?

check out these tips to make real, lasting change in your life!
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twitch

twitch

done in a warm room, you work small muscle groups with this anti-aging workout. the active recovery leaves no time to overthink. light weights and NO jumping! you've gotta TWITCH it to SWITCH it!
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energy boosting foods

energy boosting foods

Naturally energy boosting foods can give you the long-lasting energy you need to take back your day. Try making these small changes and see big boosts of energy.
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beat the bloat, feel your best

beat the bloat, feel your best

What does it mean to be a healthy woman? You've probably heard a million tips...how do you know what is actually true?
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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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five ways to keep klean during the holidays

five ways to keep klean during the holidays

Try these five tips to help you find balance this year. 
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collagen peptides - order here

collagen peptides - order here

collagen peptides are a part of my daily routine and should be part of yours too. i add my peptides to tons of things - soups, smoothies, coffee. this flavorless powder is full of nutrients and protein! you'll see changes in your hair, skin and nails and improve the health of your joints, tendons and ligaments. i love adding these to everything i can because they keep me full without the bloat from typical protein powders.   order yours today!   
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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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