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Category Archives: Kimberly Duke

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Health & Fitness – Isometrics


With so much to do in your daily routine, it can be hard to even think about fitting in exercise, much less strength training. But what if you could do a little something in the midst of your regular rushing that could help you maintain your strength? You can! That “something”  is called isometric exercise, or isometrics. Isometrics is a ... Read More »

Health & Fitness Roll Away Pain


By Kim Duke, NETA & AAFA Certified Trainer If you are new to strength training, 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 a massage.  ... Read More »

Health & Fitness – How to Breathe Properly While Weight Lifting


The following is an article I wrote a while back, but thought it was timely since my last article was about engaging your core. Basically, I tell my clients to engage their core and breathe on a daily basis.  Why? Because you cannot effectively do one thing without the other. Breathing effectively and efficiently during any physical activity will enable ... Read More »

Health & Fitness – Exercising Bad Knees


By Kim Duke, NETA & AAFA Certified Trainer Recently, a friend of mine asked me to put together a list of leg exercises that he could do with bad knees.  This friend is an avid skier and cyclist and is only in his 30s, but as he says, “has the knees of an 80 year old.” So, I put together ... Read More »

Health & Fitness: How to Properly Do a Push-Up


The push-up is an amazing exercise that offers a ton of great benefits including: 1. Perform push-ups anywhere. You can do push ups anywhere because they only require your body weight. No fancy or expensive equipment required. 2. Increase pushing strength. Push-ups engage your chest, shoulders, triceps, and core for a complete pushing exercise. If you are benching, you won’t ... Read More »

Health & Fitness: Get the Most from Weight Training


“Fit is not a destination. It’s a way of life.” We have all seen that quote before. And, if you are in any fitness industry, you better believe it. As a trainer, my job is to keep up with the ever-evolving fitness trends and tricks. And since I have been a part of this industry since 1983 (yikes), I have ... Read More »

Health & Fitness: Slow Down and Enjoy Your Workout


Everywhere you turn, people are screaming at you to get up, get active and get in shape. Of course, the media does not relent, bombarding up with books, self-help programs, fitness gadgets and infomercials. Ugh. It’s enough to make you want to not work out. Meanwhile, the masses continue to struggle to prevent weight gain, often wondering how to squeeze ... Read More »

Health & Fitness: Make Mental Health a Priority in 2017


New Year’s resolutions often focus on improving physical health, but what if you focused on mental health this year? While the culture at large often dismisses mental self-care— in part because of the stigma against those facing mental illness— emotional well-being is a priority for everyone. Mental health affects how you think, feel and act on a daily basis, as ... Read More »

Health & Fitness: The Seven Cs of Change for 2017


Hello Friends! With Christmas now behind us and New Year’s quickly approaching, I would like to encourage many of you to take charge of your health and your life. Many of us want to make changes in our habits. Sometimes it’s a New Year’s resolution; sometimes it is advice from the doctor. Sometimes it is just the desire to be ... Read More »

Health & Fitness: More ‘Bang for Your Buck’ Workouts


By Kim Duke, NETA & AAFA Certified Trainer We’re busier than ever and most of us don’t have an hour or more to work each muscle group two to three times a week, as well as fit in another hour of cardio, as the guidelines suggest. The good news is you don’t need hours to get in a quality, total body ... Read More »

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