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Category Archives: Kimberly Duke

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Health & Fitness: Work Out with Consistency

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By Kim Duke NETA & AFAA Certified Trainer Have you noticed how many exercise trends are pushing an intensity level that seems unattainable to your average human being? There is The Insanity Workout, P90X, Spartacus, The Metabolic Effect, HiiT (High Intensity Interval Training) and most recently, CrossFit. All of these programs are designed to push you to your limits with both ... Read More »

Health & Fitness: How to Chisel a Lean and Fit Midsection

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By Kim Duke, NETA & AFAA Certified Trainer In an attempt to shave off fat from the midsection, people usually do set after set of crunch-like motions, sometimes hundreds of reps over a 15-20 minute period. Then months and months pass and nothing happens. Abdominal muscles serve primarily to stabilize and bend the spine. These naturally weak and small stabilizer muscles are ... Read More »

Health & Fitness: Roll Away Pain

By Kim Duke NETA & AFAA Certified Trainer If you are new to strength training, running, kayaking or anything that pushes your body to perform numerous unfamiliar repetitions, your body will respond with sore and achy muscles. One of the best ways I have found to relieve those sore muscles is through foam rolling. Foam rolling is an awesome stand-in for ... Read More »

Health & Fitness: Jump Roping

By Kim Duke NETA & AFAA Certified Trainer As a personal trainer, it is my job to keep my clients not only motivated but also interested in working out. This means I need to constantly stay up on all trends and be ready to integrate these trends at a moment’s notice. The cardio warm up before a strength training session ... Read More »

Health & Fitness: Jump Roping

By Kim Duke NETA & AFAA Certified Trainer As a personal trainer, it is my job to keep my clients not only motivated but also interested in working out. This means I need to constantly stay up on all trends and be ready to integrate these trends at a moment’s notice. The cardio warm up before a strength training session is ... Read More »

Health & Fitness: Training Different for Mud Runs

By Kim Duke NETA & AFAA Certified Trainer Last year, I decided to tackle the Mudslide event at Holiday Valley. My dear friend, Kristen Sciara, encouraged me that this would be a fun event. So, Kristen and I recruited others from Core Performance Fitness and Training Studio to embark on this run as a team. We headed up to the Spruce ... Read More »

Health & Fitness: Exercise’s Hidden Benefits

Health & Fitness: Exercise’s Hidden Benefits By Kim Duke NETA & AFAA Certified Trainer As our weather warms, you can’t help notice the number of folks outdoors exercising. These folks are exercising in an attempt to shed pounds, tone muscle and look better. But numerous research studies have uncovered many other benefits to working out — ones that aren’t necessarily visible from ... Read More »

Health & Fitness: Giving up Sugar for Lent

By Kim Duke NETA & AFAA Certified Trainer Lent — a Christian season of preparation before Easter. In Western Christianity, Ash Wednesday marks the first day, or the start of the season of Lent, which begins 40 days prior to Easter (Sundays are not included in the count). Lent is a time when many Christians prepare for Easter by observing a ... Read More »

Health & Fitness: The Mood – Exercise Connection

By Kim Duke neta & afaa Certified Trainer It’s about that time of year when the sight of wool makes your skin crawl — literally. We’ve been insulated by layers of clothing (and the occasional comfort food) and it’s finally time to peel it all away. With spring in sight, the longer days and better weather mean a renewed energy ... Read More »

Health & Fitness: Use Muscle Science to Create ‘Cuts’

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By Kim Duke NETA & AFAA Certified Trainer No matter how much some people exercise, visible muscle definition escapes them, and they simply cannot get the kind of defined “cuts” that they seek, nor shed that layer of subcutaneous water beneath their skin. So what gives? Unfortunately, those elusive cuts spring up only after a variety of factors are in place, ... Read More »

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