St. Louis Missouri's
Best Fitness Secret
Justin Thacker
Owner, The Lab

Laser Weight Loss Program

St. Louis Personal Training
Click Here
To Learn More About Our Laser Weight Loss Program!

Success Stories


Carl Hoffsten resuming his training 4 weeks into chemo and radiation therapy for brain cancer:

”This place is a paradise!”

Carl Hoffsten, Contractor, RIP 2008, St. Louis



“The premium membership has worked wonders for me to keep me in shape and motivated. I no longer have to worry about designing my own workouts or worry if I am performing the exercises correctly. Not to mention I am saving a TON of time, money, and frustration!“

Gerhardt Gern, Waiter, St. Louis



“Training for the 2008 Olympic Weightlifting Team I was at college and had all sorts of distractions in the weight room. I missed the 2008 Olympic Games by 1 lift. 2012 will be different. Now that I am at home, and training at The Lab 2012 is in the bank!”
Jeff Wittmer, National Champion and Olympic Hopeful-Weightlifting, St. Louis


Read More...

St Louis Fitness Articles: Mind Your “F” Words

F*&#! , F*&^!#, F&@%#!, are all “F” words that you may frequently hear while working out in the gym. You might even be guilty of dropping a few of these on your own. Well, those are not the F words we will be discussing here today. Fiber, fat, and fluid are the F words that I am talking about.

Eating to much and eating the wrong things can slow you down when preparing for you’re workout. Minding these 3 “F” words will maximize you’re your pre-workout nutritional strategies so you don’t sabotage your performance in the gym or in a game.

A simple rule of thumb to remember is to not eat more than 10 grams of fiber 2 hours before your moving so well.

Fat: Fat has received a lot of attention lately for the good and bad. What you may not know is heaving down that hand full of nuts before heading to the gym may also slow you down. Fat takes a very long time to digest and if you eat any substantial amount before your workout your stomach will be busy shuffling blood to your gut for digestion instead of pumping it to your muscles for their workout. The rule to remember here is to not ingest more than 15 grams of fat 2 hours before your workout. Instead choose healthy low fat carbohydrates like whole grain oats, breads, and cereals.

Fluid: This is the F that you do not want to avoid. Not being adequately hydrated before hitting the gym or the running path is like not changing the oil in your car for 20,000 miles. Even slight dehydration (e.g., a 1-2% loss in body weight) has a negative effect on physiological function and performance. All reactions in the body rely on fluid to occur. The best way to keep adequately hydrated is to drink water all day long (getting roughly 30 ml per kg of bodyweight/day). Additionally, a good rule of thumb to remember is to ingest 15-20 oz of fluid before, during and after exercise. If you are a heavy sweater or exercising in a hot environment you may want to replace the amount of weight you lost in pounds with fluid plus another 50%. That would mean weighing yourself pre-workout and immediately following. Multiply the number in pounds by 1.5, and then 16, to give you ounces of fluid to replace.



Don’t Wait Until It’s Too Late To Get Your Body Back!
Register Now For Complimentary Consultation With
The Lab!
(a $150 value!)

First Name *
Last Name *
Email *
Phone1 *
Street Address1 *
Street Address2 *
City *
State *
Postal Code *
How did you hear about us? *

Serving: St. Louis Missouri and More!