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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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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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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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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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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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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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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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move

move

the more i move the more energy i have and the better i feel. in my classes we are constantly moving, even when we are recovering.  everybody works at their own level and as long as they are moving they are getting benefits.  
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klean & lean

klean & lean

this method has been thirty years in the making, i am beyond excited to share my klean & lean lifestyle with you!  i'm a bottom line it kinda girl, it works.  i'm more healthy and fit at 44 than i was at 34.  you live and learn what works for YOUR body, what worked ten years ago may not be serving you today. addressing food triggers is key in achieving YOUR goals. 
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