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Category Archives: Kimberly Duke

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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 »

Health & Fitness: Boot Camp

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By Kim Duke, NETA & AAFA Certified Trainer BOOT CAMP.  Words to describe how our military train.  There are no better role models for strong bodies than our men and women in the military.  Boot camp is comprised of four key principles—fortitude, endurance, agility and power. The goal to improve mobility, speed and stamina to outwork and outlast the opposition. Every ... Read More »

Health & Fitness: Building Core Stiffness

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By Kim Duke, NETA & AAFA Certified Trainer For the past several decades, traditional core training has included exercises such as sit-ups, back extensions and twists.  However, in recent years, isometric core exercise might be a better way to develop core strength and stiffness. Core stiffness is vital for athletes and non-athletes alike, because it strengthens muscles, improves muscular endurance, reduces ... Read More »

Health & Fitness: Fixing Your Metabolism for Permanent Weight Loss

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By Kim Duke, NETA & AAFA Certified Trainer Metabolism in its plainest form is the conversion of food/fuel to energy to run cellular processes.  It is also a key factor in weight gain and weight loss. Unfortunately, weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, ... Read More »

Health & Fitness: Weight Loss and Food Diaries

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By Kim Duke, NETA & AAFA Certified Trainer For years, both male and female clients have turned to me to help them lose weight and tone up their bodies.  I can provide them with the exercise portion of this request, but I always tell them that the food factor is what will truly help them lean up. I always find it ... Read More »

Health & Fitness: Choosing the Right Clothes for Your Workout

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By Kim Duke, NETA & AAFA Certified Trainer While many people want to look good while they exercise, your workout clothes should be less about fashion and more about comfort and fit. What you wear can impact the success of your workout. Wearing the right clothing can be the difference between an enjoyable workout and an hour of misery. And investing ... Read More »

Athlete Spotlight: Elissa Cole

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By Kim Duke, NETA & AAFA Certified Trainer Over the years I have had the opportunity to train a variety of clients.  Each client has his or her own unique set of goals.  Recently, I had the opportunity to train 15-year-old Elissa Cole.  Elissa, a freshman at Ellicottville Central and a self-described tomboy, is a rising star in the world of ... Read More »

Health & Fitness: Training as an Older Adult

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By Kim Duke, NETA & AAFA Certified Trainer I hate to admit it, but I have been in the fitness industry for 34 years.  Granted, I started out as a teenager teaching aerobics back in the 80’s when certifications were not so important and you made your own music mix by taping music off the radio. A lot has changed since ... Read More »

Health & Fitness: Engage Your Core

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By Kim Duke, NETA & AAFA Certified Trainer I will often tell my clients and group fitness participants to “engage their core.”  More often than not, my clients are not sure what that means and sometimes end up holding their breath while trying to engage their core. What I have explained to these folks is that engaging or flexing your core ... Read More »

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