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Category Archives: Kimberly Duke

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Health & Fitness: Never Too Young to Strengthen Your Core

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By Kim Duke, NETA & AAFA Certified Trainer Without sounding like a broken record, your core strength is essential to an overall strong body.  Case in point, my youngest client, Noah Morlock, is nine years old.  Noah came to me after he had broken his leg and was completing physical therapy.  Noah, who is well known for his athletic strengths as ... Read More »

Health & Fitness: Kids Fit Returning Aug. 22

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By Kim Duke NETA & AAFA Certified Trainer KidsFit is what you get when you pair Molly Eshbach’s passion for gymnastics with my passion for fitness.  This program was designed to stimulate our youngest athlete, ages 3-6, by challenging their ability to cooperate, listen and play.  Molly always included a tumbling element and taught the kiddos the importance of movements ... Read More »

Health & Fitness: Smart Eating for Optimum Workouts

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By Kim Duke NETA & AAFA Certified Trainer While I enjoy training a variety of people with various fitness goals, one issue stands out between both my female and male clients— how to reduce and/or get rid of belly fat.  To be clear, these clients are not “fat”; however, they do tend to store their extra weight around their middle.  ... Read More »

Health & Fitness: Smart Eating for Optimum Workouts

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By Kim Duke NETA & AAFA Certified Trainer Sure, you could eat whatever you wanted in high school and stay thin as a rail. But, unfortunately, you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods and sweet treats. The truth is, flat ... Read More »

Health & Fitness: Group Effort

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By Kim Duke NETA & AAFA Certified Trainer We all know that exercise is very important to our well-being.  It helps improve your mood, your fitness level and your overall health. But, getting exercise in each and every week requires some dedication. And, if you are like so many people struggling to jumpstart their fitness journey, you are not really ... Read More »

Health & Fitness KidsFit in Ellicottville

By Kim Duke NETA & AAFA Certified Trainer Childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start children on the path to health problems that were once confined ... Read More »

Health & Fitness: The Bottom Line on Carbs

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By Kim Duke, NETA & AAFA Certified Trainer Carbs are highly controversial these days. The dietary guidelines suggest that we get about half of our calories from carbohydrates. On the other hand, some claim that carbs cause obesity and type 2 diabetes, and that most people should be avoiding them. There are good arguments on both sides, and it appears that ... Read More »

Health & Fitness: How To Breathe Properly While Weight Lifting

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By Kim Duke, NETA & AAFA Certified Trainer Breathing effectively and efficiently during any physical activity will enable you to achieve maximal performance; it is just as important as maintaining correct form, using the correct weight and lifting tempo. Whether you’re lifting barbells in the gym or moving house furniture, it’s probably your natural inclination to hold your breath. Improper breathing ... Read More »

Health & Fitness: Work the Plank

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By Kim Duke, NETA & AAFA Certified Trainer I named my fitness studio Core Performance Fitness and Training because I have been trained and believe that all motion comes from your core strength.  Training and strengthening of these muscle groups that are critical for maximum upper to lower body (or lower to upper body) transfer of strength during many sporting activities. ... Read More »

Health & Fitness: Core Strength and Cycling

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By Kim Duke, NETA & AAFA Certified Trainer With the spring and summer season upon us, you can’t 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 the ride. Even if you feel you have strong and sturdy legs, ... Read More »

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