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Health & Fitness: Four Health Rules You Should Be Breaking

By Kim Duke, NETA & AAFA Certified Trainer Old Rule: Drink eight glasses of water a day. New Rule: Eat your water. The recommendation to chug all that H2O was likely based on guidelines published in 1945. However, says Howard Murad, MD, author of The Water Secret, much of your daily requirement is contained in foods: fruits, vegetables, beans, and ... Read More »

Health & Fitness: Returning to Workouts After Injury

Anyone who has experienced a period of prolonged illness or injury will understand the impact such a condition has on the body. While doctors and therapists may tell you to exercise in a modified capacity, in reality, the energy and ability to do so may not be available at all times in the recovery process. When an extended period of ... Read More »

Health & Fitness: Prevent Injuries with Exercise

By Kim Duke Exercise offers a wealth of benefits.  When you exercise, you are giving your body that much-needed ability to move and burn calories, increase muscle mass and rev up your metabolism. And whether you want to believe it or not, exercise actually energizes you.  But, one of the greatest benefits of consistent exercise is injury prevention. No matter ... Read More »

Health & Fitness: Present Day Fitness

By Kim Duke,  NETA & AAFA Certified Trainer Present day fitness centers look nothing like that did when I first walked into one back in the 80s.  Gone and outdated are the machines for each isolated muscle group:  one chest press, one shoulder press, one leg press and so on.  Instead what you will find are plyo boxes, TRX bands, ... Read More »

Health & Fitness: Consistency is the Key to Fitness

Through my years as a personal trainer and group fitness instructor, I have noticed the one main ingredient that keeps people from reaching their fitness goals— consistency! People tend to be impatient when it comes to exercise. Too many times people do not give their exercise plans enough time to reap the benefits they are looking for. No matter what ... Read More »

Health & Fitness: Healthy Summertime Habits

Summertime!  A glorious time of year ~ a season filled with vacations, weddings, barbeques and other warm weather activities that make it easy to forget about our healthy habits.  This time of year can be filled with opportunities to over eat and over drink and over expose ourselves to the sun. The best way to reduce the risk of the ... Read More »

Health & Fitness – Rest Between Sets

In my last article, I discussed the tempo at which you should strength train for optimal success and for injury prevention as well. This week, I am adding the rest component to the strength-training workout. When you’re strength training, there’s more to consider than reps and how much weight to pick up. Another important factor in improving: rest between sets. ... Read More »

Health & Fitness

One of the many things I stress as a professional personal trainer is the speed or tempo at which you perform an exercise. Very often, I need to tell clients to slow down, stop jerking and to feel the movement. This cannot happen when your pace is basically momentum with no regard for muscle development. Tempo is definitely one of ... Read More »

Health & Fitness – Core Strength and Cycling

With the spring and summer season upon us, you cannot help but notice many folks out for a bike ride.  Whether you’re on a cruiser, a mountain bike or a dialed in road racer, your fitness level will impact your enjoyment of your ride. Even if you feel you have strong and sturdy legs, as your ride progresses, your hips ... Read More »

Health & Fitness – Step Away from the Scale

Let’s stop using the term “weight loss” and instead use the phrase “fat loss.” The term “weight loss” causes us to focus on the wrong things. When participating in a “fat loss” program, solely depending on a standard body weight scale to track your progress can cause frustration and may even set you up for failure. It is very possible ... Read More »

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