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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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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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big box to boutique, group fitness is back in a big way

big box to boutique, group fitness is back in a big way

Yoga & Spa magazine article Winter 2016
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1st phorm trainer search - monica koch

1st phorm trainer search - monica koch

check out monica's 1st phorm top trainer video.  what motivates you?  
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active nation day september 27th!

active nation day september 27th!

come sweat your crazies out with me on sunday, september 27th for active nation day! bring your friend, your sister, mother, father and brother! i will lead a 45 minute class that is a fusion of dynamic strength training and high intensity, followed by some old school aerobics reminiscent of Lorna Jane's beginnings. then stick around to stretch it our with the amazing Erin Stack of Pure Hot Yoga. she will take you through the original hot yoga series that will improve strength, balance and flexiblility. let’s get moving! you won’t want to miss this! DJ, giveaways and lots of fun!!! this is a free event, but you need to have a ticket, it will sell out!  go to dimvaloo active nation day to get your ticket.
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why high-intensity-training?

why high-intensity-training?

Extensive science and research validate that total body workouts, with intervals of High Intensity Training (HIT) that include both resistance and cardio, are the most effective. HIT involves performing an all-out, exhaustive physical effort for a shorttime followed by a short, sometimes active, recovery. HIT works because burning fat requires oxygen, and the more oxygen gets inside your body, the more fat your body burns. A high-intensity workout increases your body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts and translates into a metabolism boost for up to 48 hours after a completed HIT routine. Sounds amazing, right? But there is a catch: you must push yourself out of your comfort zone and allow us to help you challenge yourself. If you are willing to do this, you can spend less time exercising and get much leaner in the process. When high intensity and interval training are combined, the result is maximum increased metabolic rate, optimal muscle building and muscle retention coupled with fat loss and increased calorie burn during and after the workout. HIT with intervals taxes both aerobic and anaerobic fitness; however, cardio only addresses aerobic. Aerobic fitness increases your need for oxygen and anaerobic builds muscle. Our workouts will increase your endurance and make you stronger at the same time. Studies indicate as little as 27 minutes of HIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week, so you can have more time for everything else in your life!
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Sally

Sally

I know a few things about Monica for sure. One, there’s not a fake thing about her; two, she works harder in one day than I do in a decade; and three, she surrounds herself with the goods – solid, strong people and loving, caring relationships. Take Sally King, for example. When Monica and I sat down to talk about Sally, her usually high energy shifted and calmed. Here’s a bit from that chat, in Monica’s words. I met Sally at Shaw Park Pool ten years ago when our kids were playing together in the baby pool. There was just something about her that drew me to her.  I can’t tell you exactly what it was, but I just had this feeling and I wanted to go talk to her. Physically, I could see she was fit and I had just started teaching my outdoor boot camp in Forest Park.  So I went over to her and started a conversation.  I was so nervous.  As soon as I started talking to Sally, I relaxed and knew  there was just something about her. I introduced myself and we started talking. She told me she ran with her dad on Saturdays and invited me to join them some time.  I told her about my boot camp and gave her my card.  She came to my class and she has never stopped coming.  Fast forward ten years and she’s not only one of my best friends in the whole world, our girls are best friends too. There was just something about her.  I was drawn to her; I love her. She is one of a group of ladies that became close because of the boot camp. Sally loves to run; she can run like no one’s business.  A group of us from the Forest Park boot camp started running together on Sundays. We wouldn’t even know how far we ran or what our time was; it was our time together. We talked the entire time we ran.  The joke was that as long as we were running Sally would give us therapy for free (she is a licensed therapist). It was amazing – just amazing. Sally really got into her running. She ran and ran and ran and ran. She decided she was going to do a marathon and ran Chicago in 2009, then Boston in 2010. It was huge – Boston is like the holy grail of running, right? While Sally was training for the marathon she was cross training with my classes and I was training her. We had so much fun!   In early 2014 I noticed something was off – she was putting too many miles in and her hip started bothering her. I noticed that she drug her hip behind her a little and we decided she needed to dial it back a bit, but her hip didn’t get better.  In class it looked as if her hip wasn’t responding, kind of like it wasn’t connected to the rest of her body. I would ask her about it and she would kind of blow it off, say ‘Yeah, it kind of hurts; maybe I need new shoes.’ This woman has never complained a day in her life. Something was wrong. In May of 2014 Sally went to an orthopedist and found that she was born with a hip that faces forward a bit and had basically blown all the cushion out of her hip joints. So now she is bone to bone, no cartilage. Sally had never had pain in her life, has never taken a pill for anything.  And Sally loves to run; it’s her outlet and her medicine. She was 42 years old - she didn’t want to stop running, and I can’t blame her. The doctors suggested she cut her miles down and she did. We all held her accountable and it killed her because she was missing out on our runs.  That time was when we would all connect. The dynamic changed, and it was so hard for her. She knew we were still running and she couldn’t. It took Sally about a year to accept her diagnosis. She was pissed, and I don’t blame her. She tried stem cell cartilage rejuvenation, and a couple other things, but her hip continued to get worse. It was bad. Three weeks ago Sally made the decision to get a hip replacement. This was a huge decision for her.  This woman is busy.  She has two teenagers, a husband with a very busy work schedule, her own therapy business, volunteers at her kids’ schools all while being an amazing mother, wife, daughter, friend, sister and aunt. I mean, she works her ass off. Her determination is strong, but her job of taking care of herself sometimes just goes to the wayside. But now she’s taking care of herself and I couldn’t be more proud. She’s getting her hip replaced on June 22nd and she’ll run again. She continues to do yoga and she does my classes and has learned how to listen to her body. She didn’t always listen to her body but she learned. She moves it every single day, no matter how busy she is. I couldn’t be more inspired by someone who accepted it, took it, did what she could do, tried all the therapy she could and when it didn’t work, she did what she was most scared of doing. She’s getting a new hip and she’s moving on. How inspiring is that?    
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klean cocktail

klean cocktail

1/3 part vodka 2/3 parts soda water add any citrus you want and if you want a little more flavor, a drop of Mio serve over ice and garnish with fresh mint relax and enjoy!
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