Vote for Best Transformation B2S 2015

Recently we hosted our annual Back to School Transformation Contest, and we are excited to show you the results that some of our members were able to achieve in just 45 days! Please take some time to check out their results and their stories below to cast your vote. (Please note: clicking on the pictures will bring up a full size image.)

We will be giving away $500 cash and a TRIP TO MEXICO to the winner of “Best Transformation”, as decided by a public vote.

Voting Ends: Tuesday, November 24th at 11:59 p.m.

Be sure to check our Facebook Page for the announcement of the winner!

Click Here To Vote:



Jenni Bingaman


“Hi, my name is Jenni Bingaman. I have a wonderful husband, Jon, and an amazing two year old son, Jack. I did this challenge for myself, but also to be a better person for Jon and Jack. When I am not confident in myself, it is not only me that suffers – my husband and son do too. I gained 50 pounds with Jack… and losing the first 40 was not a cake walk, but the last 10 were next to impossible. No matter how “good” I was I just kept yo-yoing. I would lose 5lbs only to gain it back again. My pants were tight and tight pants make me cranky :).

I have been working out three times a week for a year and a half, but I knew that wasn’t going to be enough to lose those last 10 pounds. Inspired by my husband (who is amazing and took up running 10ks during the competition); I started running too. Now, I will never run a 10k, but decided to run the 5k Halloween race with a friend. Then I got the running bug! I ran a second 5k two weeks later and shaved 3 minutes off my time. My husband and I also helped Jack “run” in his first race. Jack was dressed as Luke Skywalker in his land speeder and I was Princess Leia (props to Jon for Jack’s full costume and my amazing Leia belt)! It was so much fun! Running was exactly the addition I needed to get rid of the lingering pounds and body fat. Now, I can’t wait for my next 5k to beat my time again!

I am now the same size and weight I was the day I got married. I am on vacation right now feeling comfortable and confident in my bikini. Thanks to my husband, son and PFP trainers and friends for helping me achieve my goals!

Jenny BryanBryan_Jenny_SideBryan_Jenny_Front

“I’ve been a member at Pursuit for a year and a half. This has been my third challenge and ultimately my most successful. With the help of my fabulous coach, Adam, I have set goals and habits that I plan to stick with from here on.

I enjoy the contests for the extra workout. I have found that coming to the gym more often motivates me most. Having all the members and trainers available for support and accountability is the best part for me.

Even with the extra workout, I learned this time, though, that what I eat has a much greater impact on my body. I have increased my vegetable and lean protein intake while decreasing the amount of junk and empty calories. I haven’t completely given up the diet coke yet, but that’s the next hurdle!

Scott Gant


“My name is Scott Gant. I have had several issues with sticking to a diet, exercising, and getting the right amount of sleep. When I heard about the Back to School Transformation Contest I decided to make a commitment and stick to it to get my weight under control and start eating right. I quickly found out that after the first couple of weeks it became a lot easier to start sticking to my plan. Also, having an accountability partner helped out tremendously.

The biggest impact the contest has had on me was getting into the habit of exercising again. I love it and can’t go without working out about 6 times a week. I was a size 38 in my jeans and was wearing 2x shirts. Now I am a size 34 and wearing size large shirts. I feel great and am very thankful I joined the contest. It is nice to be in shape again!!!

Mike Glickert

“Hey there, everyone! My name is Michael Glickert and I’ve been a member at PFP for almost 3 years now. I’ve definitely had my ups and downs in all these years (weight wise), but I was always able to maintain a pretty healthy weight. Over the summer I was in a bad relationship that was very difficult and very toxic. I used poor dietary choices to help cope with a very negative life experience. My weight ballooned and I felt miserable. I wasn’t sleeping well, I wasn’t thinking well and my workouts were average-at-best (when I went). I knew I needed to make a change.

I signed up for the BTS Transformation Contest and decided to focus on going to the gym 4 days a week and watching very closely what I ate. I could tell within a couple of weeks that I was making big improvements. I was lifting more than I ever had in the gym, my mind was thinking clearly, and I was waking up earlier and earlier with MORE ENERGY! (I’m usually up at 4am these days and I literally JUMP out of bed!) While I didn’t lose a lot of weight, I dropped a lot of fat and I gained quite a bit of muscle. I’m very pleased with my results and I hope that my before/after pictures not only show you my physical changes, but I hope that you can see my mental and emotional ones as well!

Pat Hawn

“Daddy, why is your belly so big?”  “Dad, when are you going to go running?” “Dad, when are you going to lose some weight?”  These were some of the questions that my eight, six and four year old had been asking me over the last 12 months that told me that it was time to do something.  I’d gotten to a point where I was up over 240lbs and in the worst shape of my life – and with an amazing wife and three kids (and number four on the way in December), I needed to make a change.

My biggest challenges were really diving in and making better food choices while always on the go in my job (wait…McDonalds, Taco Bell and Hardees aren’t the three food groups?!?) and to be more than just a sloth-like TV viewer when not at work.  As a guy who never really enjoyed working out, little did I know how much Ryan, Joe, Adam (and the rest of the PFP family who put up with me) were going to push me to reach my goals – but make it fun at the same time.

While I’m not all the way there yet (I still want to drop below 215lbs by the time I’m done), losing nearly 11 lbs (almost 6% of my body weight and being under 230lbs for the first time in at least five years) and now fitting in pants that I haven’t worn in for years, the PFP family has been instrumental in this huge change for me over the last 45 days – and even has my kiddos telling me how skinny I look (I wonder what they’ll say when I’m down at 215?).

Casey Herter

“I was asked recently, what is my why? And after giving it some thought, here it is…I want a better quality of life. I want to wake up feeling ahhmaaazing every day! I want INCREDIBLE ENERGY so I can keep up with my kiddos and my husband and my house and my passions!

I have struggled with fluctuating weight and emotional eating my entire life, and I am not about THAT life anymore. I want to feel what healthy is like. I want to live it. I want to prove that it’s possible for me. I want to be a good example for my girls, my family and friends, and all the people I meet in this life. I want people to look at me and find hope and encouragement and think, ‘If she can do it, so can I!’

This competition has given me the motivation and focus that I needed to propel me closer to achieving my why and making it my reality. I need the support, encouragement, and accountability that PFP provides. I love the people I work out with. I love this gym! Since the end of April, I have lost 40 lbs and my kiddos tell me that I am more fun to be around – that I don’t take as many naps and that I do more with them. Isn’t that great?!

I am having fun campaigning, and want so badly to use my newly acquired passport for the very first time on this trip to Mexico. Nothing can keep me from believing that it has been meant to be from the start!

This is my new body under construction. I may not be all the way there yet, but I’m closer than I was yesterday, and tomorrow I will be closer than I am today. This is no longer about skinny, but it’s about healthy. A permanent lifestyle. I have chosen who I want to be, and I will continue to fight for it. I will not give up. And I will reach my goals. Because I am worth it. We all are.

Everyone in this contest has pushed themselves to achieve greatness. And every single person you have the opportunity to vote for deserves that vote. This is a tough competition! I hope you will consider casting your votes for me. Casey Herter. Thank you.

Kathleen Mack

“Hi. I am Kathleen Mack – a 29-year-old graphic designer who sits at my desk all day. I have had a hard time losing weight my whole life despite being a pretty active person. It was even harder to think about being a healthy person when my father was going through cancer. Naturally, I was drawn to my addiction of cheese and didn’t notice the pounds packing on. After my father passed away I decided I needed to make better life choices so I could live a long healthy life.

Throughout the challenge I learned that vegetables don’t have to taste bad and that making good choices isn’t difficult. There is always temptation around and other things influencing your choices but when you put on your pants and they slide down to your waste you can only be grateful that you didn’t eat the cake at work. Using the tools provided – such as work outs, portion control, fish oil, water and food categories – really helped take the weight off. The recipe for success is a great balance of all of these things. When concentrating on a protein and veggie for meals you don’t have time to think about carbs. You’re already full before you even miss having a potato (and do I love my potatoes).

I can’t believe after 8 years of weight loss attempts I can finally say I am the weight on my driver’s license. And because of this 15 pound weight loss I ran my first 3 miles without stopping! It is truly wonderful becoming an all-around stronger person, with more strength and will power.

Brooke Michel

“I am a full time working mom of three children ages 4, 2, and 11 months. I have struggled with maintaining a healthy weight since my 20’s, but it became much more difficult after I started having children. I just wasn’t making time for exercising or cooking healthy meals. When I did have down time, I was exhausted. After having my 3rd child last year I decided that it was time for a lifestyle change. I wanted to be able to keep up with my kids, and I wanted to feel good about myself, so I decided to start working out at Pursuit Fitness.

I entered the Back to School Transformation contest because I have found that the contests are a huge motivator for me. Knowing that I have to weigh in and take before and after pictures is always in the back of my mind, so it keeps me disciplined with my nutrition. I have learned a lot about portion control and the types of foods I should eat, but I have also learned that preparation is the key to a nutritious diet. When I don’t prepare meals ahead of time, I can easily get off track. Meal prep is now a part of my routine.

Since joining Pursuit Fitness in January I have lost over 50 pounds. I have much more energy to keep up with my kids, and I feel so much better about myself.

Kit So

“Hi, my name is Kit So. I have never really been in the best of shape, but wasn’t in bad shape either. I always stayed active and thought that I could get in great shape if I really wanted to and that I had plenty of time to do it. Well… I just turned 33 this year and I started to realize that if I don’t start now, I might regret it. My mom died when she was 38 from cancer when I was in 7th grade. I don’t have any kids yet, but I look forward to that day and I definitely want to be around and healthy to see them grow up.

We recently moved to the St. Louis area and I found Pursuit Fitness by chance one night when I was Googling gyms in my area. It just so happened that they were running the Back to School Transformation contest and it really piqued my interest. I originally thought the 10% weight loss to get your money back was a marketing ploy and I didn’t know what to expect from this gym. When I talked to Ryan, I was pleasantly surprised to find his beliefs for a healthy lifestyle really aligned with mine. I thought that I would have to go to extreme lengths to achieve the 10% weight loss, but what they teach you here at Pursuit Fitness is to live a healthy lifestyle by eating healthy and exercising regularly. It’s not about giving up all the foods you enjoy, but to eat in moderation.

I followed Joe’s nutrition plan and worked out at the gym three times a week. It was hard at first, but the support I received at Pursuit Fitness was excellent, and to my surprise I was able to lose 26 pounds in 45 days! In years past, I’ve joined gyms here and there and would find myself starting strong and then trail off over time. Scheduling my workouts at Pursuit Fitness and having a group to work out with really pushed me to keep going. My overall goal is to lose 45 pounds and thanks to Pursuit Fitness, I’m over half way there and have developed healthy habits that I know will help me achieve that goal!

Karen Uttech

“Hello. I’m Karen. I’ve always been athletic, but spending years stressed out in a corporate job took its toll in the form of extra pounds. Being overweight has been a burden; aside from the negative health effects, I just didn’t feel good about myself. I had so many false starts to losing weight and it felt like nothing would work. I felt trapped in the fat and needed/wanted out.

The Back to School Transformation Contest represented a great opportunity for myself and my fiancé, Chris, to get the healthy kick start we both needed. I was surprised to find that minor modifications to the things that I thought I was doing right made a huge difference. Consistency and moderation, along with Chris’s and the PFP team’s support, changed everything. I’m very excited that the pants that previously cut off circulation can no longer stay up on their own!

In just 6 weeks, I’ve regained confidence in myself and my ability to be successful in weight loss. I’m excited about how much better I feel both mentally and physically throughout the day. I’m looking forward to and am confident in my ability to lose more before my wedding next summer. I’m so happy about the healthier life that Chris and I have started together. I am so incredibly grateful to PFP for all of the positive change they’ve added to our lives.

Click Here To Vote:


Vote for Best Transformation – 2015 Charity Transformation Challenge

Recently we hosted a Charity Transformation Challenge in our gym to help our fellow Northwest Chamber of Commerce members get in better shape and raise money to benefit the Backstoppers, and we are excited to show you the results that some of our members were able to achieve in just four short weeks!

To reward their hard work, we will be giving away $600 of Personal Training to the winner of “Best Transformation”, as decided by a public vote.

Please take some time to check out their results and their stories below to cast your vote.

Voting Ends: Tuesday, August 11th at 11:59 p.m.

Be sure to check our Facebook Page for the announcement of the winner!



David B.David Berger

“My name is David Berger and I started this program with a few different goals in mind. I wanted to help out a good cause (Backstoppers), I wanted to do something with fellow Northwest chamber members, and I wanted to get back in shape.

I have always been an active person. I have been playing soccer for years and still play two nights a week. The last few years I have noticed that I am not moving around as well as I would like to because I am carrying excess weight. Plus I have had a lot more aches and pains.

The program from Pursuit Fitness has been just what I needed. The two areas I struggle with when trying to stay in shape are 1) my eating (too large proportions or junk food) and 2) working out (would rather play 6 soccer games than go into the gym for 30 minutes). By doing group workouts with friends and committing to 3 days a week in the gym, I have been able to see significant changes in the way my body looks and feels. By following the eating program I have been healthier with a lot less restless nights sleep. One added benefit I never saw coming, it seems to have helped my seasonal allergies as well. I am not as congested as I am normally at this time of year.

During the course of this 4 week program I have lost weight, 1 pants size and I feel better. That is why I have joined Pursuit Fitness as a member to continue my journey towards getting back into shape.”

Brian G.Brian Goldman

“My Name is Brian Goldman and I am a fat guy. I’m not obese, but if I was a basketball player, you could refer to me as the “round mound of rebound”. I am too short to weigh in at 265 pounds, but I hide it well and nobody believes I weigh that much. I have never weighed this much in my life, and I can give a bunch of excuses why it happened, but I couldn’t or didn’t do anything to change it. I had a bad knee surgery 7 years ago. I couldn’t work out because my knee would swell, and without working out I got fat, so the answer was I just drank more beer. Who knew that light beer was not a diet plan? Add in a bad foot issue, and short, fat, and bald was pretty much the prognosis for my future. I am a very happy person and I don’t do negative, only positive thoughts so as my weight went up, I didn’t put that much thought into it and just accepted it. My diet plan was not much better than my workout plan I just talked about. I don’t actually crave anything, I just eat and drink what’s in front of me. If you put a plate of cookies in front of me, I would eat them. If you put a plate of carrots in front of me, I would eat those, I never thought about how much or what I was eating, I just ate.

As we started the challenge I was excited. I needed an excuse to get started and I have everyone that loves me telling me I had to get healthy so I would be around for longer (I didn’t know I looked that bad). The challenge didn’t start that great for me because I went out of town for the Grateful Dead Shows and I gained three pounds. But I came home, gave up all alcohol, fried foods, bread, and the biggest thing for me – DIET COKE. Diet coke to me is nectar of the gods, and I drink probably 10-12 a day, it’s a problem. Now four weeks later and heading into the fifth week, I still have not cracked and am not eating or drinking any of my previous tools of destruction. I am motivated to continue and be one of those true transformations. I have lost 20 pounds in three weeks and I am not done. I would like to lose a kindergartener (40 pounds). My next goal is to lose a third grader (65 pounds).

I could tell you a lot more, but I have to go eat another salad and get ready to go back up to Pursuit Fitness to get in my workout.”

Andrew H.Andrew Hall“As a strapping young soon to be 30 year old I know it’s time to start taking this vessel the good Lord gave me seriously. I see a lot of men straight up lose it in their 30’s. They look great in their 20’s, but then something changes in the decade of the 30’s. Kids come along, life gets busy, and enter the dad body. I took a hard stand that that’s not going to be me. I want to take my 30’s by the horns and get sexier, not flabbier. I’ve always been an active guy, especially in the summer time when I’m rocking bike rides, playing sand volleyball, and dominating my friends in badminton. However, along with all of those activities comes lots of BBQs, drinking, and general binge eating. The diet portion of being fit is every bit important, if not more so than staying active. Over the last 6 months or so, I noticed that just staying active wasn’t enough. Furthermore, I discovered that Googling the right things to eat just wasn’t cutting it. In came Pursuit Fitness and the Charity Challenge that helped me be accountable for my actions.

Thanks to Pursuit Fitness, I was able to get an expert take on the right foods to be eating and when I should be eating them. Furthermore, I was held accountable. The coaches at Pursuit kept me on track, and the team environment helps to keep you accountable. You don’t want to let yourself or your teammates at the gym down. That accountability got me finally headed in the right direction. I started eating right and combining some targeted exercise, and the bad weight started to go away. Starting the habit of eating better has made me not want to stop! As I can physically see the results I want to keep going. I want to thank Pursuit Fitness and all the folks from the NW Chamber who helped to hold me accountable. Because of that, I am well on my way to becoming and staying a lean, mean, sex machine and keeping that flubber that most men my age start to pack on at bay.”

Barry H.Barry Herring

“Hi my name is Barry Herring, owner of CMIT Solutions of St. Charles / Chesterfield. Most people that know me know that I had a total knee replacement about 15 months ago. Even though all went well and I recovered well, I still had some lingering problems. I lost a lot of strength and some flexibility in the left leg after the surgery. One of the biggest issues was the ability to go up or down stairs normally. I would find myself going down one step at a time. If I was not carrying anything in my hands I would always find myself putting my hand on the hand rail. Going down stairs with something in my hands, I would find me fighting the fear on falling and not being able to grab that rail.

When I signed up with Pursuit Fitness during the Chamber Challenge, my first thought was, it is for charity, so why not. My second thought was I could lose a few pounds. After the surgery I had put on some pounds, all my suits were getting tight, and my doctor has been on me for a while now to lose weight.

In just a few weeks, working out three times a week, and some changes in my eating habits, I find myself 18 pounds lighter. But this is just the start. I find myself able to ascend and descend the stairs normally and without the need of holding onto the hand rail. The strength in my left leg is slowly catching up to my right leg. I am slowly shrinking out of my clothes, and finding myself searching the dark corners of my closet, for the clothes I put back there from years earlier, in hopes of needing them again. My flexibility has increased. In fact, during my last week of the challenge I was able to shed my limiting band for the coveted “Black Band”, which tells the trainers that I have be cleared to perform all activities.

Like I said earlier, this is just the beginning, Michelle and I have joined the Pursuit Fitness family. We will continue this adventure for the next year. I can see nothing but good things on the road ahead.”

Michael T.

Mchael Tobin

“Can you feel my excitement? I’ve always been a big guy. I’ve also always liked to eat and have a good time. I’ve tried to lose weight and get into shape a number of times but never had the right motivation or support to follow through in the long run.

For nearly ten years I’ve been ignoring the diabetes that resulted from my behaviors. I like to enjoy life to the fullest and have a positive outlook but more and more the diabetes was stealing fun from my life. The diabetes and extra weight left me unable or unwilling to participate in regular activities with my friends and family. I knew it was time to take charge of my body. The biggest struggle I faced was taking the first step to get started.

The team at Pursuit Fitness & Performance encouraged me from the start. Their program provided me with a plan for positive change in my life – not just working out but actually changing my life. This is what was missing in all my previous attempts. Before I just “went to work out” or “tried to eat better”. This time I had a group of friends encouraging me and helping me change my lifestyle. You know what, it wasn’t as hard as I thought it would be! Don’t get me wrong, the first week was no fun. My body complained, and screamed, and fought me every inch of the way. But once I got past those first few days the program has been fun and exciting. So, can you see the excitement in my eyes?

The team at Pursuit Fitness has helped me change my life. In just 16 sessions, or six weeks, I’ve lost 4” off my waist and dropped 4.2% fat. I’ve also seen a dramatic increase in muscle. These changes have brought my blood sugar numbers under control for the first time in years. Most importantly, I am more confident in participating in physical activities. Recently I took my daughter to watch Jaws at Art Hill. I knew we would like have to walk quite a distance from where we could park and before this challenge I would have avoided the event rather than risking the chance that we’d have to walk. Since I’m in better shape I didn’t hesitate to take her and actually didn’t mind the ¾ mile walk each way.

That’s the excitement. It’s not just because I’m healthier. It’s because the team at Pursuit Fitness has encouraged and helped me make changes that impact my family and those around me as well.”

Madalyn W.

Madalyn Westermayer

“My name is Madalyn Westermayer or Mady as many know me. I was thrilled when the Chamber Challenge came around as it was a 4 week challenge and almost exactly 4 weeks before I am due to get married. So this was the last incentive I needed to try and lose some weight. I had been working out for the past few months and seeming to get nowhere. I have struggled in the past and had lost 40 lbs. about 6 years ago which was a major achievement for me but of course as we all know as you get older the struggle becomes harder and of course the weight comes back at times. I finally found the person I want to spend the rest of my life with and we joined this challenge together along with many of our closest friends. I am thrilled with the transformation I have made and what I have left still to come.

Pursuit Fitness has taught me a great deal. You can push through with persistence and learn how to achieve your goals. I have enjoyed my time with them and will continue to use many methods and and nutrition assistance going forward with my life. It has been a struggle at times as is anything in life is but I have lost 6.8 lbs in the last four weeks. For me I wasn’t overweight but I had those “squishy” areas that I wasn’t happy with and those have toned down. I have become stronger and feel more comfortable in the wedding dress and swimsuit I will be wearing in Mexico next week.

All I can say is thank you to my friends who joined and for Pursuit Fitness for providing me a new way to work out and eat healthier.”

John W.

John Wiles

“My name is John Wiles, and my journey is kind of a long one. As a kid, I was always very skinny, and actually unable to put weight on. I remember constantly being told to eat more, because the thought was eventually the fat would start to stick. It made growing up in northern Michigan a little challenging, because with little to no fat, your body has essentially no insulation to keep you warm. I actually remember having to come out of the lake on beautiful summer days, shivering with purple lips because I had gotten so cold, but this never happened to the other kids. Don’t even get me started on winter.

However by the time I turned 27, things started to change. My metabolism started to slow down, I was always too busy to workout anymore…and to be honest, I really just stopped caring. The last 8 years or so have been quite different for me. It’s hard to go from having pecks and a six pack, to knowing it’s still there…just hidden under a couple inches of flubber.

About a year and a half ago I got engaged to a wonderful woman, and we decided to do a destination wedding in Mexico. This made both of us realize, while neither of us are in terrible shape, we weren’t quite as happy with our bodies as we would like to be. So we started probably the same way most people do, we started working out…sporadically. After a couple months realized that wasn’t having any effect, so we stepped it up. We started working out every day, morning or evening, whenever we could get it in… two months later, still no effect. This was when we decided we needed some help. I listen to ESPN radio all day every day, and always hear about supplements to help boost metabolism to help burn fat quicker…this has to be worth a shot. So we went to Supplement Superstore and picked up the CF24 fat loss system, they put us on a “nutritious” eating plan… “This is gonna do it, just wait and see all the fat we’re gonna lose !” A month later after our fist cycle of this system, where everyone else is losing 10, 15 even 20 pounds, we lost nothing. At this point, I’m done. Nothing works, I’m not wasting my time or money anymore…this is the size I’m meant to be. My fiance who apparently has more mental stamina then I do (no surprise there), came home one night and told me about the Pursuit Fitness and Performance challenge and that she wanted us to do it. Fine, I’ll support you and do this with you, I’ll even do the meal plan even though 90% of it involves me eating cold food which I absolutely do not do.

After just one class and three days of the meal plan, the weight just started to fall off. I couldn’t believe it. Four weeks later after sticking to the food schedule as best as I could and working out only 3 days a week…I lost 10 pounds. I can’t believe it. I’m almost back to having pecks again, my face seems slimmer, and I needed to go get some belts for Mexico because my pants are all too loose. The six pack is a goal for a little down the road, but thanks to the team at Pursuit Fitness and Performance I know I can get there.”

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Meet Ryan Lilly, visiting us for the Summer!


Meet Ryan Lilly!  Ryan is joining us this summer as an Athletic Training intern from Saint Louis University.  He is in completing the same Master program that our trainer Sarah Hall completed.  He is excited to learn and passionate about health and fitness!  Check out his introduction:

  Hi, my name is Ryan Lilly. I am an Athletic Training student at Saint Louis University and I am in my fourth year (out of five) of the program. This summer I am interning at Pursuit Fitness & Performance. I just wanted to share a little bit about myself and why I have chosen to intern at Pursuit.  I was born and raised in Saint Louis. I went to St. Mary’s High School and played on their Varsity Tennis team for 4 years which is where my love for fitness started. My interest in fitness grew when I graduated high school and after my first semester of college I decided to join the Army National Guard. It is now my job to stay in shape. After returning to college after a semester off I decided to follow my interest in fitness and being healthy and I began to pursue my degree in Athletic Training.

 I have chosen this internship because I am interested in strength and conditioning and fitness in general. I have always tried to live a healthy and active lifestyle and I know from experience it can be a difficult thing to do. I am hoping to one day be able help others live a healthy and active lifestyle in my future career. At Pursuit Fitness & Performance they do this every day. I am looking to learn from them more ways about how I can accomplish this in my future. I am looking to learn from each of the members of their staff what their role is and how they interact as group to achieve their goal of helping others achieve their desired lifestyle. At Pursuit they look at the different aspects of fitness and do not focus solely on training. They go further and look at diet and functionality which play some of the biggest roles in living a healthy life. I am interested in learning the Functional Movement Screen they use to establish where each member is at and how they devise a program to get that individual from where they are to where they want to be. I am also interested in learning all the different ways they help others improve their functionality as well as increase their level of fitness. I am looking to gain knowledge about eating healthier and how to help others do this. Diet is the most important component of being healthy but also one of the most difficult. I am hoping to learn some tricks about how I can help others eat healthier and also make it easier for them to do so. By the end of my internship I am hoping to be able to take any individual and walk them through step by step and incorporate everything they need to achieve their desired level of fitness and overall lifestyle. I am looking forward to getting started and meeting the members of Pursuit Fitness & Performance.

Ryan we are excited to teach you, and work with your during your time at Pursuit Fitness & Performance!    

My Perfect Client

If I had to think of what qualities I wanted in my perfect client I would not have to look very far to find an example of someone who personifies exactly those qualities and more. In fact, it is the person I see every day…the one that I wake up with and go to bed with…the one that I decided to spend the rest of my life with and the one who I started a family with that is an example of my perfect client.

family pic

I could write all day long about why I love my wife and why she is the best Mom in the world to our 11 month old son but this post is about something else. It is about the dedication and passion that she has towards health and fitness and how she does not let anything get in her way of reaching her goals…it is about why she is my perfect client.

If I were to list the the qualities of my perfect client they would be as follows:

  • Goal Driven (They know exactly what they want and set specific action steps in place to get them there)
  • Focused (They know and believe that results are about building habits and sometimes it is better to have 100% focus on one habit rather than 50% focus on 10 habits.
  • Persistent and Dedicated (They also do not chase one diet or fad workout after the other…they believe in our systems and do not stray off path)
  • Consistent (They know that slow and steady wins the race)
  • Passionate (There is a strong emotion tied to their goal)
  • Proactive (Takes control and owns every situation. Sees potential obstacles and takes action to control the outcome. Seeks our help when needed)
  • Engaging (They participate in the education we provide, use our resources and ask questions to seek out any answers they are unsure about)
  • Balanced (They are not all or nothing-they remain balanced so that results are not temporary but sustainable. They can go off the plan and get right back on)

My wife is the perfect example of someone who embodies ALL of those qualities. Many of them she was born with but many of them she also had to work at developing. She has been an athlete her whole life, having the opportunity to play Division 1 college soccer or basketball. She chose soccer and quickly became one of the best players in whole conference.

casey soccer


Sports have always been easy for her and fitness as well. It is only recently that she was really tested with her health and fitness and this is when she really shined!

If you ever have had a baby, or have been close to someone who is pregnant, you know it can be easy to give in to your inhibitions when it comes to food. Healthy food that you used to love starts to look unappetizing, in fact sometime it can downright make you want to upchuck just by the smell of it. Cravings kick in and unhealthy foods that you never used to eat can seem like the only option to get past the gag reflex. I have to say that it was pretty funny when I came home one day and smelled the familiar smell of a common high school lunch coming from the oven. My wife had bought pizza rolls! Something she NEVER would have done if it wasn’t for her being pregnant.

However, those times that those instances came up were few and far between. My wife was totally focused on providing the highest quality food to our baby boy. Displaying that all important quality of balance, she never let those times that she strayed from the plan get her off course for very long.

Pregnancy could have been a lot worse for my wife if it wasn’t for the dedication she had towards fitness as well as her nutrition. She was able to help common problems of pregnancy such as lower back pain because of her consistency she displayed in the gym-making it in to strength train at least 3 if not 4 times per week. When she did start to feel a little back pain she was proactive and we quickly found the resources to get her back better by working with a chiropractor, getting a SI joint belt and modifying her workout program to alleviate the pain.

This is what allowed her to be in the gym doing things like this at 8 months pregnant…

1 month later, our healthy 8 lb 8 oz baby, Merrick Taylor Morgan was born.

merrick newborn

It was clear that Casey’s dedication in the gym had paid off because when it came time to push it was not long before she was able to get him out…without any complications. The nurses even commented that they never saw someone make it look that easy before. I expected nothing less from my superstar wife.

After pregnancy and she was cleared for exercise, she quickly formulated a plan and set goals to achieve the body she once knew before pregnancy. She engaged with me on a regular basis about the best way to get back in shape with the time and resources she had available. Once we figured out the best plan to work she dedicated herself to it and has been consistent unlike anyone I have ever met.

There are many days that I work from 6 AM till 8 PM and she has been at home watching our son all day long by herself. She still finds the time to spend with me until I go to bed and then leaves for the gym sometimes as late as midnight so she doesn’t miss a workout. Being a night shift nurse, she realizes that she often has the most energy and can perform her best workouts at that time of night and she takes advantage of the opportunity to really focus and get a great workout in! I’ll admit, selfishly I wish she would miss a workout a couple times so she will go to bed with me instead but I realize how important her goals are to her and how passionate she is about her goals.

Fast forward to today and our boy is 11 months old and my wife looks as HOT as ever. Here is a pic of our trip to Hawaii we took a few months back. See what I mean…

This is her in February…

case me merrick hawaii


And this is her in April…

casey ripped

What makes her successful is her ability to set her mind to something and let nothing stand in her way of accomplishing that goal. She thinks about her goals constantly and uses every resource she has available to help her attain it.

She remains balanced and does not let it keep her from enjoying the things in life we indulge in from time to time. We still go out to eat at Italian restaurants, have Margaritas at Mexican restaurants, eat ice cream at our favorite frozen custard shop down the street but these are the occasions and not the norm. It is the ability to bounce back to the plan when you get off track that is important to create a lifestyle change. She know it is not about being ALL or NOTHING…it is about being MOSTLY and SOMETIMES.

In order to be my perfect client you do not need to be perfect. In fact, I DO NOT want you to be.

You just have to have a burning desire to reach a goal, the ability to block out all distractions and willingness to commit to one plan. Everyone has the ability to achieve their end goal and the path is different for everyone. There are sacrifices and often setbacks but if you keep what is really important at the top of your mind by writing down your goal, reading it every day and getting the coaching needed to help you along the way-SUCCESS IS INEVITABLE.


In honor of my wife, Casey Kraft-Morgan…the woman I love more than anyone in the world. You are my best friend and I will love you for the rest of my life and thereafter. Thank you for being an amazing example to me through the years and being the best Mother to our son as your dedication to being the best Mom you can be mirrors the qualities above and more. He doesn’t know how good he has it yet but he will! -Your husband and personal trainer, Ryan

Vote for Best Transformation – Sprint to Spring Break 2015

Recently we hosted our Sprint to Spring Break Transformation Contest, and we are excited to show you the results that some of our members were able to achieve in just three short weeks!

To reward their hard work, we will be giving away a trip to Mexico to the winner of Best Transformation, as decided by a public vote.

Please take some time to check out their results and their stories to cast your vote.

Please Share The Vote

Please pass this page along to your friends and family to get their votes in too! You have from NOW through Sunday, April 26th, at which time we will tally up the votes and declare the winner of Best Transformation and announce the winner of the trip to Mexico! Be sure to check our Facebook Page for the announcement of the winner on Monday, April 27th.

Vote Here:



Jenny B.Jenny B

Lost 7.4 lbs and 2 inches!

“I’ve been a member at Pursuit for just over a year now. I had several surgeries this past winter that left me fairly sedentary and with a few more pounds than I’d like to carry. When this challenge came up, I knew it was perfect for me to jump start some changes to my body and health. With the support of my classmates and trainers at the gym, I have been focusing on setting goals and changing habits.

I’ve really concentrated on eating clean and eliminating mindless snacks between meals. I watched portion sizes, made sure I was eating plenty of protein, and followed the Isagenix 9 Day Cleanse to the letter. I added one group training class per week and ran a few miles over the weekends. I’m thrilled with the changes I have seen and I look forward to continuing what I have started. On the final day of this challenge, I found that not only had I lost pounds AND inches, I finally tested out of that purple band and became a black band ninja!”

Abby H.Abby H

 Lost 8.4lbs and 1.3% bodyfat!

“Even though I was the last one in my family to join Pursuit it didn’t take me long to get hooked. At the beginning of the New Year I promised myself I would challenge and push myself outside of my comfort zone. I started fulfilling that promise by doing the New Year Transformation with my mom and sister and was committed to making some permanent changes to my lifestyle. It wasn’t easy, but I proved to myself that I could get through a challenge. With this transition I wanted to see if I could do it by myself and be dedicated to losing some pounds that had overstayed their welcome. I knew adding personal training on top of my 3 group training sessions was going to push me physically, but doing the Isagenix cleanse was going to push me mentally. I honestly don’t know if I could have continued if it wasn’t for the support of my success coach Adam and the other trainers. Their constant encouragement and the support of everyone at the workouts was awesome and really helped me not sneak a cookie in trying times. Now I really believe and know I can accomplish anything and I can’t wait for the next challenge whether it is inside or outside the gym! “

Nirali L.Nirali LLost 2.9% bodyfat and 1.75 inches!

“I started my first challenge at Pursuit last year to get into better shape for my wedding. The workouts were great and I lost a ton of weight! After I got married, I lost the motivation to continue with the program until I started the Spring Break challenge. I decided to put forth all my effort to get healthier. I followed the meal plan closely and made sure to record what I was eating to track my progress. I also kept track of 3 habits I felt I needed to improve on: taking a fish oil supplement, eating at least 5 servings of veggies a day, and drinking 100 ounces of water a day. With the support of my husband, family, and trainers at Pursuit I was able to jump start my weight loss goal!”

Rick M.Rick M

Lost 3.1% bodyfat and 4.75 inches!

“I have dropped 3% Body Fat and have more ENERGY! I have spent over 10 years wanting to get in better shape and healthier, instead my excuses have gotten me FAT and FLABBY. I am a real estate broker. I drive about 60,000 miles a year and I am always on the road and eating out in a rush. I was not eating healthy and I drank way too much soda. My wife and I have tried many times to start work out plans, but have struggled to stick with them more than a couple weeks at a time.

This Sprint 2 Spring Break Challenge has been the perfect kick start for me to change my life and build a body that I can be proud of. The Trainers and workouts at Pursuit Fitness are very motivating. The Pursuit Fitness Team has pushed me to make some simple changes to my diet and challenged me during every workout. I am amazed at the results in just 3 weeks and I am finally motivated to make the changes in my life to eat healthier and reach my fitness goals. Thanks Pursuit Fitness team!”

Natalie O.

Natalie O

Lost 1.2% bodyfat and 1.75 inches!

“I started 2015 by meeting with my doctor and a nutritionist about my weight. Their advice to me was simple: eat the right foods and add more exercise to my weekly routine. I started tracking what I ate and going to the gym, but I was not seeing any results. I wasn’t consistent and ended up gaining weight. Then the opportunity to join the Sprint to Spring Break Challenge arose. I was so nervous about what the experience would be like and if I would see results. Ryan, Adam, Joe, Sarah, Michelle, and all of the other members of Pursuit made me feel welcome and comfortable. They provided me with all the tools I needed to understand what to eat and how to perform the exercises. They were right there encouraging me when I wanted to give up. Most importantly, this community genuinely cares about each other and that makes a world of difference.

I am really proud of the progress I made over the course of the last three weeks. I really gave this contest my all and I see that my hard work is paying off. I’m still a long way away from my long term goal, but now after this experience, I am 100% sure that I will be successful in hitting it as a member of PFP.”

Kathleen P.

Kathleen P

Lost 14 lbs and 5 inches!

“My name is Kathleen and I am 55 years old. I’ve been happily married to my husband for 30 years and we have two wonderful sons (ages 26 and 22). Last year when I hit 250 pounds, they were worried and told me that they wanted me to be around for a long time. Of course, that is what I want too but hearing it from them made it “real”. Well the old saying, “you get what you pay for” is really true. I could join a gym and pay $10.00 a month but I would be on my own. I wouldn’t have anyone tailoring an exercise program to suit my specific needs. I wouldn’t have anyone watching out for me and making sure I am using proper form while working out so that I don’t get injured. I feel like I have ownership in Pursuit Fitness. This is my personal gym and I have my own coach whom I can contact anytime I need advice. I typically work out Mondays, Wednesday and Fridays at 6:00 am. No one has to push me to go. I honestly enjoy it and love how it makes me feel. I look forward to working out those days. The other members are so supportive and fun to be around. The challenges are great because they take you out of your comfort zone and really make you focus on your goal for a certain time frame. You sure learn a lot about what you can accomplish when you are eating the right foods to fuel your workouts. A big thank you to Ryan, Adam, Sarah, Joe, & Michelle for providing me with such an awesome opportunity. I’ve accomplished a lot but I still have more work to do. This is a new way of living for me. I feel healthier, stronger, more confident and happier because I work out at Pursuit Fitness. I wish the same for all of you.”

Barbara R.

Barbara R

Lost 4.6% bodyfat and 6.4 lbs!

“I am absolutely delighted my daughter, Jen, introduced me to a gym and fitness program she found to be friendly, encouraging and effective. Pursuit Fitness and Performance is a time and lifestye I now share with my daughter as well as the fun community of fellow personal improvement seekers and gentle but persistent coaches. I didn’t realize that coasting for more than 5 years on my previous fairly good fitness level had caused me to become pudgy, thick waisted and perhaps a little mentally thick too. I’m excited about the strength, flexibility and quickness I’ve gained in only 3 short weeks.

When my daughter first invited me, I admit I dreaded the thought of committing to a diet and time consuming exercise, but this gym made the challenge fun and very doable. I am excited to be able to continue this program that has made me realize how much better I can feel.”

Emily T.

Emily T

Lost 12.6 lbs and 4.5 inches!

“I started at Pursuit in February. Within a few weeks, I noticed changes in how my clothes fit, but the scale hadn’t moved much. When I heard about the Sprint to Spring Break Challenge, I was excited for the possibility of boosting results and getting to my goals faster. I far exceeded my expectations of what I could accomplish in 3 weeks! Small changes really did make a big difference. One of the changes I incorporated with the challenge was eating vegetables with breakfast. I’d been good about eating veggies for lunch and dinner, but rarely think to include them at breakfast. Another change is walking as much as time and the weather allows. I work close to Creve Coeur Park and have been walking at lunch most work days. My dogs have been loving getting walks around the neighborhood multiple times a day. At Pursuit, I did group training 4 days each week and pushed myself get better with every workout. It was great having Joe to check in with and knowing someone cared about how everything was going. I’m looking forward to what I can achieve going forward with the help of the great coaches at PFP!”

Vote Here:


Cast Your Vote: Best Transformation for New Year’s Revolution Transformation

Recently we hosted our New Year’s Revolution Transformation Contest, and we are excited to show you the results that some of our members were able to achieve in just 6 short weeks!

To reward their hard work, we will be giving away $500 in CASH to the winner of Best Transformation, as decided by a public vote.

Please take some time to check out their results and their stories to cast your vote.

Please Share The Vote

Please pass this page along to your friends and family to get their votes in too! You have from NOW through Sunday, March 8th, at which time we will tally up the votes and declare the winner of Best Transformation and announce the winner of the $500 cash prize! Be sure to check our Facebook Page for the announcement of the winner on Monday, March 9th.

Vote Here:



Anise B.anise b

Lost 12.4 lbs and 3.6% body fat!

“I am a wife, mom of 4 boys and a business owner. After the birth of my youngest son in December 2013, I was diagnosed with high blood pressure and prescribed blood pressure medicine, which I took daily. My energy levels were low and my blood sugar levels were borderline diabetic. I kept telling myself I could get my weight down and change my eating habits myself, but all attempts failed. When I saw the Pursuit Fitness Challenge, I knew it was time to make a positive change. I immediately signed up and set goals that I was confident I could reach. The team at Pursuit Fitness were great and they motivated me every step of the way. My mom signed up as well, which provided extra accountability. I followed the suggested recommendations of the Pursuit coaches and within days I began to see a change in my weight. Within a couple of weeks, my husband saw a change.. within 3 weeks my blood sugar levels were normal and by week 4 my physician took me off my blood pressure medicine! I am excited about my weight loss during this process, but the true change is within me. Thank you, Pursuit Team!”

Brooke M.brooke m

 Lost 30 lbs!

“When I got started at PFP with the New Years Transformation Challenge I was 7 weeks postpartum. I had 3 babies in less than 4 years, and I really hadn’t done anything in between my pregnancies to get my body back in shape. I decided to take the challenge as an opportunity to jump start my weight loss and fitness journey. I want to set a positive example of a healthy lifestyle for my children, and participating in this challenge has really helped me work towards a sustainable and healthy lifestyle change. I have learned a lot about nutrition and portion sizes, and have really incorporated exercise as a regular part of my weekly routine. My transformation is still a work in progress, but I am so grateful for what I have been able to achieve so far.”

Carrie S.carrie s                                                            Lost 14.4 lbs!

Jen S.jen s

Lost 23.4 lbs and 4.2% body fat!

“I started going to Pursuit around Thanksgiving and was quickly hooked; the workouts were challenging, but kept me engaged. I actually lost weight during the holidays, and then I heard about the transformation contest. I decided to enter and fully commit to shedding some major pounds.

Staying dedicated wasn’t easy; I teach middle school and have a retail position on top of my family obligations. But everyone at the gym is so encouraging and enthusiastic! Adam was my coach, and was a fantastic person to check in with and get feedback about whatever challenge I was currently facing (even if he did make me do bear crawls in personal training). Joe, Sarah and Ryan were great supports, sources of accountability, and cheerleaders too! But I think the part that was the most amazing was how supportive everyone was at workouts. So many people were willing to give positive and uplifting comments, advice, and encouragement. I can’t count the number of times where I showed up and was ready to just put in my time and go home; but then the people and the positivity reminded me of how blessed I was to have this opportunity. It really pushed me to give that extra effort, use that next level up band wise, grab that heavier kettle bell, or even *sigh* finish all the burpees during Thunderstruck.

So thank you ALL for being there for me- I wouldn’t have achieved this level of success or have a chance of winning this contest without you :) I just hope that someday I’ll be able to pay forward the generosity of spirit that you’ve shown me!”

Kara M.

kara m

Lost 9.4 lbs and 2.5% body fat!

“I am a wife, mom of 3 boys, and full time teacher. Like everyone else, I am busy but make working out and eating right a priority. I did not make my goal weight, so for me, the transformation contest continues! Even once I hit my goal weight, I am not done! My family is learning to eat lots of protein and veggies right along with me, as I refuse to make more than one meal at dinner. I gave up drinking soda for this year. 2015 is going to be a great year!”

Kathleen M.

kathleen m

Lost 11.4 lbs!

“During this challenge I wanted to make life changes that were sustainable after the competition. I truly learned what a carb is and tried to eliminate them as much as possible. I learned that I really didn’t eat many vegetables and now I add them to every meal. I stepped up the number of days that I worked out, making 4 workouts at PFP a week and then going to club fitness for a three mile run 2-3 days. I also made sure I drank almost 100oz of water a day and ate protein at every meal, including snacks. I couldn’t be happier with the life choices this competition has taught me and I can’t wait to see the results I get from continuing these practices.”

Kathleen P.

kathleen p

Lost 28.8 lbs!

“A huge thank you to my coach, Adam, who gave me sound advice every step of the way. Thanks to Ryan, Sarah, Joe and Michelle for the opportunity and encouragement. Thanks to Mary Jane for turning me on to Pursuit Fitness. A big “shout out” to my 6:00 a.m. crew for making me laugh and telling me which exercise to do next because I’m a bit of a dork. I still wear a beautiful rainbow of colored bands on my right wrist, which show my limitations. But to me it shows…..if I can do this, so can you…..because we are truly only limited by what we tell ourselves.”

Madelyn H.

madelyn h

Lost 17 lbs and 3.2% body fat!

“This challenge was the event I needed to be able to kick start what I would truly define as a fit and healthy lifestyle. In the past, I never had issues with working out or making it to the gym. Where my excuses would come in to play would always be surrounding food – “I work out, I can eat whatever I want”. I took this contest as an opportunity to quit making excuses and for once take control of what I am putting in my body. For the 6 weeks of the contest, there were a few times my dedication and strength were tested, but for the first time instead of making excuses and eating whatever I wanted, I was asking questions and preparing food. The best part – I am taking my new habits of preparing my meals and making the smarter choice. I now have a new life in front of me with endless possibilities.”

Rick M.

rick m

Lost 18.2 lbs!

“Before I started this competition, I was already working on getting started with a workout routine but my progress was very slow. I thought what can I lose. Who knew that in 6 weeks I could make these drastic changes in my body composition and energy levels. This place is like no other. The knowledge,accountability, and pure enthusiasm has help me get to the next level.I can truly feel that everyone really cares about my progress. The changes in my habits and actions were very slight but applying them consistently has propelled me in the direction of a fitter life. Just getting started can’t wait to see what the next six weeks brings.”

Vote Here:

February Programming Focus: Fish Oil

Fish Oil supplementation is important for your health and helps you reach your fitness goals. Some of the benefits of supplementation include:

  • improved heart health due to the Omega 3 content
  • improved ability to lose weight
  • improved immunity
  • decreased inflammatory

Fish oils are also great for helping with increased circulation of the blood and have shown to be effective in dealing with arthritis, depression, Alzheimer’s, and ADHD. And one of my favorite benefits is its effect on hair and nails, keeping your skin smooth and helps maintain hairs luster. This benefit is not only true for us humans, but this supplement also helps Fido keep his shiny fur coat :).

Some questions I hear a lot are:

  • How many milligrams do I take?
  • Why do I burp up fish hours after taking my supplements?
  • And what’s the difference between fish oil and krill oil?

The American Heart Association’s recommends in cases of elevated triglycerides no more than 4g/day of Omega 3, and suggests about 1g/day in healthy individuals. A 1,000 mg supplement approximates to 300-400mg Omega 3 fatty acid. If you are burping up fish oil taste long after taking your supplement here are some suggestions to avoid this: keep your supplements in the refrigerator, buy supplements with an enteric coating, and shop around for quality brands of fish oil supplements.

How does Krill Oil stack up to fish oil? Krill Oil is reported to have a higher concentration of EPH (eicosapentaenoic acid: DHA and EPA are polyunsaturated fats that play extremely important roles in the body, specifically in the vision development and brain function of children), and also eliminate the fishy after burps. Krill also contains an antioxidant astaxanthin which gives it is red color (same as in lobster, crab, and prawns). Krill oil is rapidly decomposed by the body in about 2-3 hours while fish oil will take up to 48-72 hours. When choosing a krill supplement the manufacturing process needs to be examined. To reduce the amount of oxidation (thus increasing the healthy fat content) krill need to be kept alive or frozen until processed. In conclusion, there is still research needing to be done to determine which is the superior supplement, but there is situations where each has its usefulness.

Fish Oil is chock full of Omega 3 Fatty acids which the body has to consume, it cannot be produced naturally. Omega 3’s increase the body’s sensitivity to insulin which is a principle factor in weight loss, and can decrease your cortisol levels. This decrease in cortisol levels increasing your body’s ability to build muscle. This combined with the insulin sensitivity is a killer combination if your goals are weight loss. Fish oil supplements also have shown to decrease acute inflammation from exercise, which can decrease soreness, and muscle inflammation. This is due to the ability of this supplement to help your body clear the waste products of metabolism during exercise.

Resources for additional reading:

New Year’s Revolution Transformation Contest

new years revolution transformation contest


Join us for our New Year’s Revolution Transformation Challenge where we are giving YOU your money back for achieving results! PLUS a chance to win $500 CASH!

Go to: for more details

Cavewoman Cafe Bars

These are amazing! You will find these portable protein nuggets a staple in your life.
Author: Cavewoman Cafe
  • 1 cup of slivered almonds
  • 1 cup of pecans
  • ½ cup of nut flour,
  • (I used Bob’s red mill hazelnut flour, more local ya know)
  • ½ cup of unsweetened dried coconut
  • ½ cup almond butter
  • ½ cup of coconut oil
  • ¼ cup of honey
  • 2 tsp of pure vanilla
  • ½ teaspoon of salt
  • 1 cup of dried fruit, like cranberries
  1. Preheat the primal cooking fire (oven) to 350 degrees and toast the nuts until golden brown stirring occasionally. Watch them carefully, they’ll go from golden to black fast! Once they are toasted nicely, toss them in the stone grinder, (the food processor or blender) and give them a few pulses till they are a coarse meal and stir into the nut flour in a medium bowl.
  2. In a microwave safe bowl, warm up the coconut oil and almond butter for about 20 seconds, in the radiant zapper, (microwave) and stir them together well. (Or use a double boiler to do this) Add the honey, vanilla, and salt then mix till all creamy and you are starting to drool. Fold the nut mix into the honey mix then add the fruit. Pat into an 8 x 8 baking dish and stick in the ice cave (fridge) for 1 hour or more till nice and solid. Cut into squares and try not to grunt when eating. Keep in the ice cave to store.

Spinach & Crab Dip

Spinach & Crab Dip

Prep/Total Time:  25 min.

Makes:  16 servings



1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 package (8 ounces) reduced-fat cream cheese, cubed

1-cup (8 ounces) plain yogurt

½ cup grated Parmesan cheese

½ cup Earth Balance Olive Oil mayo

2 garlic cloves, minced

1 tsp. crushed red pepper flakes

¼ tsp. Himalayan sea salt

1 can (6 ounces) lump crabmeat, drained

Assorted vegetables and Mary’s Gone Crackers



  1. In a large saucepan over low heat, combine the first nine ingredients. Cook and stir until cream cheese is melted.  Stir in crab; heat through.
  2. Transfer to a serving bowl; serve with vegetables and crackers. Refrigerate leftovers.


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