Lionheart Personal Training Studio

06/14/2024

Knee surgery can’t hold her down.

06/05/2024

He just turned 65 but as he completes his second strength phase he’s seeing a 40% increase in squats, bench and push press . Keep up the good work, Tony.

11/05/2023

Today we are extremely proud of Angela Hinck and Jordan Daniels. They stepped out of their comfort zone and competed in weightlifting and we are all in awe of the effort, hardwork and perseverance it took to take this next step in seeking the limits of their own abilities. Keep up the good work and thank you for being an inspiration to all of us.

06/21/2023

07/22/2022

Congratulations sir

His career in the U.S. Marine Corps began some 35 years ago when Lt. Gen. Michael Langley was discovered by Maj. Ronald Bailey in the late 1980s.

Full story on.kgun9.com/3IWgdRY

10/15/2021

Let’s talk about what the science really says because there’s a lot of misinformation floating around…Full depth squats are routinely used by weightlifters all over the world who squat to extreme depths every week with the squat and their competition lifts but yet when you look at the research weightlifting has one of the LOWEST injury rates – a prevalence much lower than basketball, track and field, football and gymnastics. People will always try to demonize the deep squat saying it will lead to arthritis in the knees – yet again when we look at the science we see that it does NOT produce inevitable joint deterioration.
Let’s take one more look at what science truly says, “provided technique is learned under proper coaching and with progressive training loads, the deep squat is an effective training exercise for protection against injuries and strengthening of the lower body”
So while not everyone NEEDS to squat to an extreme depth, let’s stop the misinformation that those that do are hurting their body.
Science (all articles can easily be found in full text with a Google search):
- Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008.
- Aasa U, Svartholm I, Andersson F, Berglund L. Injuries among weightlifters and powerlifters: a systematic review. Br J Sports Med. 2017 Feb;51(4):211-219.
- Fitzgerald B & McLatachie GR. Degenerative joint disease in weight-lifters fact or fiction. Brit J. Sports Med. 1980 August. 14(2&3):97-101 2)

11/13/2020

New st. Louis County restrictions: St. Louis County has issued orders that all gyms, beginning November 12 will reduced to 25% occupancy. Lionheart personal training, is proud to say that, we are now and have remained intentionally at 25% occupancy. Since the reopening date in June. We have stayed small because we believe in keeping ourselves and our clients safe,happy and healthy. We love you all. Nothing will change at Lionheart.

03/26/2020

Hey Lionheart family,
Our in-house master chef Glenn Squiers has graciously shared a delicious recipe (listed below) for his world famous Pasta e Fagiol. Happy cooking in this time of Quarantine and Bon appétit.



Pasta e Fagiol
Soak overnight in 6-8 c water (enough to cover the beans plus an inch or two):
1.5 c white beans (I use Marcella beans from ranchogordo.com. Great northern, navy, cannellini would probably all work)
1 small chopped onion
2 cloves crushed garlic
Salt, pepper, 2 bay leaves
In morning, cook until tender, adding water if necessary. Then add and simmer for 15-20 minutes:
4 c tomatoes, about 35 oz (We roast, then freeze tomatoes. Probably a 28 oz can of diced tomatoes would suffice but add another small can if you like)
Saute, then add to the cooked beans and tomatoes:
2 cloves crushed garlic
2-4 stalks chopped celery
1 chopped onion
3-4 diced carrots
1+ tsp oregano
1+ tsp basil (I use a cube of pesto. We freeze pesto in ice cube trays)
Simmer for 20-30 minutes, then add
1 c elbow macaroni
Cook until macaroni is done. Adjust salt and pepper. Then eat. Good with parmesan or romano cheese on top. Tastes better the 2nd day. The macaroni will continue to absorb water so don’t be afraid to add more water when re-heating.

03/25/2020

Balancing the known with the unknown can be especially helpful during times of chaos. What are some of your healthy routines during the quarantine?

03/25/2020

Hey Lionheart fam, since we are closed and cannot physically see you- we would like to check in on you:

What are 3 things that you personally worry about during this difficult uncertain time?(Personal>Political please)

What are 3 things that give you purpose and/ or hope?