Tempo Fitness & Wellness

Tempo Fitness & Wellness Strengthen your gears - Tempo strong! Tempo Fitness & Wellness is a private, personal training facility in Creve Coeur, MO.

We would like to personally invite you to stop by for a free training session or class! We offer small group training, individual training, classes, nutritional counseling and coaching and much more. We know that not all people are built the same or have the same fitness goals. Understanding this, allows us to better serve each individual we work with to help build a structured program tailored to

each individual. We’re passionate about what we do and look forward to reaching potential clients in the surrounding areas of Ladue, Creve Coeur, Town & Country, Chesterfield, Olivette and University City. Services:
Free Assessments for New Clients This Spring
Personal Trainer
Fitness and Wellness Coach
Small Group Training
Tempo Classes
Mobile Training
Individual Training
Cardiovascular Training
High Intensity Interval Training (HIIT)
Stretching
Mobility and Balance Training
Bodybuilding Coaching
Body Transformation
Post-Rehabilitation
Athletic Injury Prevention
Nutritional Specialist
Weekend Classes
Boot Camp Training
One on One Training
Small Group Classes

Specialties:
General Personal Training
Veteran-Led Business
LGBT Friendly
Women-Led Business

Products:
Sleds
Deadlift Platform
Dumbbells
Free Weights
Kettlebells
Squat Rack
Slam Balls
Medicine Balls
Foam Rollers
Plyometric Boxes
Treadmill

Brands:
Rogue Fitness
REP Fitness
VersaClimber
TrueForm Runner
Concept2 Rower
Concept2 SkiErg
TRX
BOSU
Theragun
Hoist Machines
Echo Air Bike
Athletic Turf
VersaPulley

Associations:
National Academy of Sports Medicine

Certifications:
Certificed personal trainer
Certified nutritionist

04/09/2026

What a day to enjoy!! ☀️💪❤️

Be smart and enjoy!Hopefully you’ve been in the gym keeping up with your strength and conditioning.Keep working on those...
03/22/2026

Be smart and enjoy!

Hopefully you’ve been in the gym keeping up with your strength and conditioning.

Keep working on those tight/weak points so you can keep enjoying what you like to do!

☀️😁🚴‍♂️🏃‍♀️🏊🧗⛹️‍♂️🏓

Set realistic goals ✔️It’s not bad to have goals and expectations, just don’t let unrealistic goals take your drive away...
03/21/2026

Set realistic goals ✔️

It’s not bad to have goals and expectations, just don’t let unrealistic goals take your drive away from being a better you.

The national average of body fat for women is around 39%.

A lot of women expect to be in the 15-20% range which is on the low side even for the healthy medical recommendations.

Healthy standards fall between around 21-32% body fat for women in their 20s and 30s. Slightly higher as we get older.

The problem isn’t your number.
The problem is the goal you think you’re supposed to have.
Or setting too big of a goal from the start and not knowing what it may take to achieve it.

Too many women set targets based on the 1% of bodies they see on social media — fitness models, competitors, and heavily edited images.

Those physiques are not the standard.
They’re not the expectation. And they’re definitely not the starting point.

Here’s what actually matters:

⭐ Start from where YOU are.

⭐ Set small, realistic goals.

⭐ Aim for progress, not perfection.

⭐ Focus on feeling STRONG, CAPABLE, and CONFIDENT.

If you move from 39% → 34% → 29%…
That’s not “slow.”
That’s winning.

Your journey is yours.
Your pace is yours.
And your worth has nothing to do with a number on a scan.
Be happy with what you have achieved.

>Keep going — you’re doing better than you think!!!

The women I see putting in the WORK and EFFORT are better than most.

There will be the ups and downs, but if you keep pushing and want it bad enough, you will get there!

Be PROUD of YOURSELF.

03/13/2026

She does amazing work! I guarantee it, if you’re not satisfied then let me know and I’ll give you a free workout. 💯

01/31/2026

Did you hurt your back because you “bent the wrong way, didn’t engage the muscles properly, weak muscles…???”

Be prepared for the movement and learn how to do it properly.

Picking something up from the ground is one of the most human patterns we have — but somewhere along the way, people were taught to fear it.

At Tempo, we teach you how to rebuild that confidence.

• Learn how to hinge, brace, and move with purpose
• Strengthen the muscles that protect your spine
• Build stability so everyday tasks stop feeling risky
• Train your body to handle real‑life loads, not just gym‑perfect reps

When you understand the fundamentals and train them consistently, you stop worrying about “throwing your back out”… and start trusting your body again.

Strong, stable, and capable — that’s the goal.

01/28/2026

Don’t wait to be hungry. Boost your metabolism for the day!

Know what to fuel your body with, or learn what you need. (Or don’t need)

The most difficult thing about health and wellness is being prepared with good food.

Most typically lift 2-3 times a week, do cardio a few times a week.

We eat a few times EACH day! Biggest variable we have to help maintain weight and fuel our system for our energy output.

If you prep it then it’s waiting on you, then you have less likelihood of choosing those bad things.

01/14/2026

Unlock Your Hips, Save Your Low Back, Simple Hip Stretches

Busy holidays and getting back into the routine catching up to you?!

A lot of people think their low back pain is a “back problem,” but more often than not, the real issue starts lower—tight hips. When the hips get stiff, the low back is forced to pick up the slack, and that compensation shows up as soreness, tightness, and chronic discomfort.

The good news: you can change this with just 6–7 minutes a day.

Loosen up the tightness, then go strengthen up the full range of motion.

Consistent hip mobility work doesn’t need to be complicated. A few intentional stretches can open up the hips, take pressure off the spine, and help your body move the way it was designed to.

Key Benefits of Stretching Your Hips & Lower Body:

• Reduces low back pain by restoring proper movement through the hips
• Improves posture—especially for desk workers who sit all day
• Increases stride length and power, making walking, running, and training feel smoother
• Boosts circulation to the lower body, helping muscles recover faster
• Enhances overall mobility, so everyday movements feel easier and more natural
• Prevents compensations that lead to knee, hip, and back issues over time

If you want to feel better, move better, and stay pain-free, start with your hips. A few minutes a day adds up fast.

Your body will thank you for it.

Mid‑January Goal CheckpointNot hitting your New Year fitness goals yetThat’s not failure — it’s feedback.Take a moment t...
01/14/2026

Mid‑January Goal Checkpoint

Not hitting your New Year fitness goals yet
That’s not failure — it’s feedback.

Take a moment to reassess:

• Is your goal still realistic for your schedule
• Is your plan structured or are you winging it
• What’s the one bottleneck slowing you down (nutrition, consistency, intensity, recovery)

Reset your next 30 days:

• Pick one clear goal
• Choose 2–3 weekly habits that support it
• Schedule your workouts like meetings
• Track something measurable

PREPARATION beats motivation every time.
!!! >>> Lay out your clothes, prep your meals, and remove friction wherever you can.

If you want help recalibrating your plan, ask us and we will walk you through your next steps.

01/11/2026

Make it work, just get it done!

A lot of times it’s easier to set a goal so you have something to push for.

I have the bike-erg.

Been challenging five 1000m runs with 2 minutes of rest in between runs. Trying to beat my average time of the 5 runs.

During the 2 minutes of rest from the bike I do some hip work and core work for about 90 seconds, leaving 30 seconds of pure rest before next run.

Then just finish with some hip and core strengthening/mobility work at the end for about 15 minutes.

Strong heart 💪❤️
Strong body 💪🏋️
Strong mind 💪🧠

01/10/2026

🚀 Want to Get Faster on the VersaClimber?

Tempo clients are taking on the Petra 126ft monument challenge on the

Speed isn’t just about driving your legs down. The real secret is how fast you can pick them UP — using athleticism, rhythm, and powerful hip‑flexor action.

Think smooth. Think springy. Think athletic.

🔑 Speed Tips for the 126‑Foot Challenge

• Use your hip flexors. Snap your knees up quickly to create faster turnover.
• Float, don’t stomp. You should feel like you’re floating in place, not pounding down at the ground.
• Stay light on your feet. Avoid landing hard on one leg — keep the rhythm fluid.
• Relax your upper body. Keep your shoulders loose and let your lats pull down lightly to stay tall and help your legs cycle faster.
• Think “quick up.” The faster you lift, the faster you move.
One leg is going up before the other is fully extended down.

Master this rhythm and you’ll feel like you’re flying through the sky — not fighting the machine.

Good luck!

01/01/2026

Full speed ahead!! HAPPY NEW YEAR! 🎆🎉💪

EMPATHY - Understand deeply. Support fully. Connect authentically.In wellness, empathy is the ability to step into someo...
11/27/2025

EMPATHY - Understand deeply. Support fully. Connect authentically.

In wellness, empathy is the ability to step into someone else’s experience and respond with care. It’s not just listening — it’s feeling with them, and offering encouragement that meets their needs.

• Hearing a friend’s struggles without judgment, and reminding them they’re not alone

• Adjusting your coaching style to match someone’s pace and confidence level

• Respecting different cultural or personal approaches to nutrition and health

• Offering compassion when setbacks happen, instead of criticism

Empathy builds trust and community. It transforms wellness from an individual pursuit into a shared journey. When you practice empathy, you create space where others feel safe to grow — and that connection strengthens everyone involved.

Address

10627 Midwest Industrial Boulevard
St. Louis, MO
63132

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 7am - 1pm
Sunday 7am - 1pm

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