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Category Archives: Kimberly Duke

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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 »

Health & Fitness: Rediscover Core Movements

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By Kim Duke, NETA & AAFA Certified Trainer Strength training is one of my favorite ways to workout.  If done properly, it can be the most efficient and effective training you do for your body.  Both men and women can benefit since muscle mass is the key to maintaining your metabolism and bone density.  Strength training also helps to improve ... Read More »

Health & Fitness: Balancing Mind, Body and Spirit

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By Kim Duke, NETA & AAFA Certified Trainer Recently, I was asked to do a presentation on the topic, “Mind, Body and Spirit,” for the heads of the departments at Holiday Valley.  A friend of mine had been assigned the task, but after doing some research on the topic he felt the information he was to deliver did not fit ... Read More »

Health & Fitness: The 80/20 Rule

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By Kim Duke, NETA & AAFA Certified Trainer As a personal trainer and nutrition advisor, my job is to advocate, recommend and encourage my clients to enjoy a “healthy” lifestyle and diet.  And, as we all know, this can be difficult with all the unhealthy temptations that exist in modern society. The way people eat is also very personal.  It ... Read More »

Health & Fitness: Dump the Sugar

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By Kim Duke, NETA & AAFA Certified Trainer I am truly and utterly shocked at the amount of soda pop and junk/processed food products I see not only in people’s shopping carts, but also in their cars and in their kids’ school lunch bags.  I know I have written article after article about these “foods,” but I am going to ... Read More »

Health & Fitness: You Can Stay Fit After 50

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By Kim Duke, NETA & AAFA Certified Trainer I have so many clients who are over 50, and some just over 40, who feel that they no longer can get in great shape and need to settle for the status quo. To those clients, I say, if you have a green light from your doctor to exercise, then let’s go! ... Read More »

Health & Fitness- Q&A: Should I Feel Sore?

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  By Kim Duke, NETA & AAFA Certified Trainer I get asked a lot of great questions in my line of work, some of which I thought I would share with my readers in an effort to answer them for more than just my clients. Since I promote strength training, (which can often create muscle soreness) I am often asked: ... Read More »

Health & Fitness: New Weight Loss Program Offered at Core Performance

  By Kim Duke, NETA & AFAA Certified Trainer At Core Performance Fitness and Training, we strive to meet all of our clients needs.  And, typically, after the holidays have come and gone, our clients are looking for ways to lose the unwanted pounds they have been putting off losing. Exercise, as we all know, is a great way to burn ... Read More »

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