The Best Results Come from Great Recovery

By: Coach Mike Klaus

You work hard in your workouts. You push yourself. You level up. You are putting in a lot of effort so why not make sure you are getting the most bang for you buck from them? The magic happens while you are recovering. The workout is the stimulus. During a workout you are actually damaging your muscle, creating micro tares. With proper recovery, your body repairs these tares and you are ready for your next workout a little stronger. Below are our favorite recovery activities to help you thrive in and outside of the gym and get the best results!

Foam Rolling

Foam Rolling offers many of the same benefits as a massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility. Our favorite places to roll, especially for those who are at a desk all day include you calves, quads (tops of your legs). By rolling during pre and post workout, you will help prepare your muscles for the workout ahead and also help with post muscle recovery.

Check out Mike’s video on foam rolling! Need a foam roller? We have them at the studio!


Achieving adequate and good quality sleep help to provide mental health, hormonal balance, and muscular recovery. Getting enough uninterrupted sleep, which is between 7-9 hours for most people, is crucial for optimal health. No matter what your goal, performance, fat loss, feeling better, or having more energy, without enough sleep, you will not reap all the benefits of the work you are putting in during the day.

Need some ideas on how to get more sleep? Check out Coach Suzanne blog post.

Deep Tissue Massage

Deep tissue massage can help with small or large muscle injuries or aid in the healing of chronic problems. Deep tissue massage targets deep muscles, tendons, as well as protective and connective tissue known as fascia. Those with chronic muscle tension or injury are more prone to adhesions, or thick “knots” that form in muscle fibers. These adhesions may not only be painful, but can disrupt blood flow and circulation, diminish natural movements, and result in inflammation. Undergoing deep tissue massages helps break down the adhesions and restore proper body functions.

Looking for a great massage therapist? Contact Johanna Mertensmeyer at 314-409-3724. Her studio is located in the Tower Grove area.


During recovery nutrition we remember the three R’s: refuel, rebuild, rehydrate.

Each of these critical recovery concepts calls for a different combination of fluids, carbohydrates, healthy fats, and protein—each playing a specific role in the recovery process. After training the body is left dehydrated, drained of fuel, and broken down.  The body is in a stressed state, and the proper blend of nutrients can jump-start the body’s recovery process to help you come back stronger and healthier.

If you are looking to optimize your nutrition for fat loss, performance, or just feeling better, email our Registered Dietitian, Suzanne at


Cryotherapy triggers the release of endorphins, helps activate circulation, decreases inflammation by clearing toxins, and ultimately stimulates cellular regeneration, resulting in overall faster healing. Cryotherapy is used by elite athletes to improve muscle and injury recovery. Celebrities use it to slow down the aging process. And, clients can benefit from pain management, weight management, and relief of stress-related conditions to improve mental wellbeing.

Looking for a knowledgable and friendly place, check out Radiance Float + Wellness.

Looking for a Healthier Happy Hour?!

Start YOUR Healthy Happy Hour

The post work hours can be a dangerous time for those who are trying to make healthy changes. It’s easy to say yes to friends when they ask if you want to go for happy hour drinks and apps after work. It’s a way to “de-stress” after a long day and see people you enjoy. It’s also easy to go home and veg out on the couch or maybe you dive right into the stress of family and house keeping. The only issue with these options is there is no time carved out for YOU and your health.

What if there way to experience the same de-stress as a happy hour after work and have fun with the people around you? We would like to give you an alternate healthy happy hour, Forward Fitness semi-private! There’s nothing quite like a workout, especially chest passes, to relieve the stress of the day or the smiling faces of coaches and fellow members to make you feel welcomed and happy.

We take the time meet with every person to get to know them and understand their goals. We also do a movement screen to help create the perfect program to get them results they want. That’s what’s so great about our semi-private membership! You get to come to a fun, welcoming space, have a specific plan to help you get your results, and have a happy hour dedicated to you!

The start of spring, the extra light, and warmer weather makes us even happier. We want to spread that extra happiness by adding a little more happy to the Forward Fitness happy hour. When you sign up for our 2x/wk semi-private membership we are giving you 8 weeks of accountability group meetings!

We are excited for this opportunity for so many reasons:

Meet other wonderful people who are working towards similar goals. They say you are like the top five people you spend the most time with. It can’t hurt to add some fun and welcoming health-minded individuals to the mix.

Get the expertise of a Registered Dietitian. Suzanne will be leading the accountability group. She’s empathetic and a great listener. She likes to focus on making nutrition and food a positive experience.

Get the support of coaches and fellow members! Sometimes you just need someone to listen or maybe you just want to get ideas. Either way, the accountability group will help set you up for success.

Get support outside the gym via a “secret” Facebook group. You can share recipes, post your food, and ask questions.

We will have two groups of three to four people. One group will be held 5:30-6pm on Mondays and the other group will be held 6:30pm-7:00pm on Mondays starting April 16th.

Start YOUR Healthy Happy Hour

Cheers to a new healthy and fun happy hour! We can’t wait to help you move forward with your goals!

Start YOUR Healthy Happy Hour

Eat – Sleep – Live Better: Lies, Deceit, & Trickery: What is the Food Label Telling You

Food LabelsHave you ever wondered if you were reading the food label correctly? Is that how much protein you are actually getting? What does that list of ingredients mean and are there any you should avoid? What does grass-fed mean? Just because the label states it will better help absorb certain nutrients, does that mean it is healthier than another brand? If you have ever asked these questions, you won’t want to miss this talk by Forward Fitness’s registered dietitian, Suzanne Klaus. You can even bring in the label of some items you eat on a regular basis. For questions please email Space is limited so don’t delay.

Sign Up Now

10 Ways to Get More Veggies!

By: Suzanne Doerries RD, LD

VeggiesWe have all been told to eat our veggies as a child. Some may have heard, “No dessert until you eat your green beans.” For others, “Clean your plate. There are starving kids in China.” was more common. Well your parents may have been on to something! Veggies are full of antioxidants, vitamins, minerals, and fiber! A higher intake of veggies (and fruit) has even been associated with a lower incidence of cardiovascular disease, diabetes, certain types of cancer, high blood pressure, and high cholesterol.  A great goal is to make half your plate veggies at every meal. I am not talking about the giant plates that can be found today, but the smaller dinner plates that can be comparable to some salad plates. If you are having a dish that has veggies mixed it that works too. As long as those veggies would take up about half your plate if you separated them out, you are good to go!

Adding veggies to every meal can seem like a daunting task, but it can be pretty easy. When choosing your veggies for the week, try to include a variety of colors. This will insure you are getting a variety of nutrients. If you find it hard to get veggies with every meal try some of these tips below!

  1. Have veggies in your house. If you don’t buy them, you will not eat them. Buying veggies that are in season will help with price and they will also taste the best! See what veggies are in season.
  2. If you are purchasing veggies that do not have a long shelf life, eat those at the beginning of the week and save your carrots and celery for the end of the week. You could also go to the store twice a week. I find that this is what a majority of my clients like to do.
  3. Make sure the veggies you are going to eat are ready for consumption. If you are going to have sliced peppers and hummus, but the pepper still needs to be cut and washed the chances of you still having that will drastically decrease.
  4. Add veggies to your eggs. Peppers, onions, mushrooms, and spinach are quite tasty in eggs. If you missed the crustless quiche recipe a few weeks ago be sure to check it out.
  5. Add them to a smoothie. This works great with spinach and kale! Start with spinach; it blends right in and you probably won’t even taste it.
  6. Make them your staple side dish. Carrots, celery, or peppers with hummus is great! Celery with nut butter is another good one for packed lunches. Baked asparagus, roasted beets, kale salad, or fermented coleslaw are some great dinner options.
  7. Replace your chips with veggies. Peppers, carrots, beets, and other veggies will give your body more nutrients than chips. You can even try kale chips. They are easy to make and delicious!
  8. Replace the tortilla or bread with a lettuce, Swiss chard, or collard green leaf. If using a bitter leaf like the collard green blanch it first. This will take out the bitterness and create a nice texture for the wrap.
  9. When eating out, swap French fries for a side salad or veggie. I know it is tempting, but veggies give your body so many more nutrients than the French fries.
  10. Be adventurous and try a new veggie. You can even try ones you didn’t like as a child. Tastes change. In my opinion, canned veggies taste a lot different than fresh veggies. Who knows, you may find a new favorite food!

Which step are you going to take to increase your veggies? They can be easy to overlook, but are crucial to your health!